Physical Training Principles:
Reasons for Training
- Bodybuilding and Strength training
- Training for the sport of life
- Training for sports
- Strength sports
- Weighting lifting
- power lifting
Factors that determine training outcomes
· Chronological age- in years
· Biological age-body maturity
· Training age-how long you have been training
· Emotional maturity- your focus
· Physical capability-combination of heredity and history
· Heredity-genetic muscle type (fast or slow twitch)
· Lifestyle- behavior in and out the gym
How do muscles work?
- 3 types-cardiac(heart), smooth(organs), skeletal (attached to your bones)
- Training by overloading the muscle-destroying the muscles with training and allowing rapid repair and adaptation.
- Your body responses differently depending on your type of muscle domination- Slow twitch (fiber 1) which are made for long duration, low-intensity activity , slow to fatigue
- Fast twitch (fiber 2) – Produce powerful burst contract at high rates, don’t new oxygen to perform, can be further divided into 2a, 3b, and 2x fibers.
Planning your Training
· Choose Specificity – If you want to training for Bulk, weight loss, Definition, etc.
· Overload- How intense is your workout (working out with 70%-80% of your 1 rep max). Working out per week or time frame is important to your level of your results.
· Progression- Increase your intensity each training cycle. It does not have to happen each training day in can be gradual.
· Recovery- Your rest time from working out is just as important as your training time. Your body needs time recover from the workouts to prevent over training.
Starting Off Training
-Sets and Repetitions, don’t train the same muscles everyday,
1. Keep it Simple –Basic Simple Program
§ Chest and Triceps- Bench press
§ Back and Biceps-Pull-ups or bent over rows
§ Legs and lower back – Squat or deadlift
§ Shoulders-shoulder press
§ Biceps –standing biceps curl
§ Triceps- Dips
2. Rest more than training- In the beginning your body is not ready for the all out intense training. Be prepared for DOMS- Delayed Onset Muscles Soreness.
3. Alternative Style of training- Try doing Sets of repetitions which involves you training to failure.
4. Progress slowly- Everyone’s body does not respond the same. You will not be able to do large amounts of weight starting off.
5. Loading and Progression--- Put it all together--- For the first 6-8 weeks of training.
§ Select a weight for each exercise and allows your to perform 12-14 Reps before muscle failure but perform only 10 reps.
§ With each session, add around 3-5 lbs
§ Rest for around 3-5 minutes between sets, and try to complete 3 sets of each exercise. In these weeks you will enhance strength in the 12-14 repetition range. With this more manageable weights, focus on performing each exercise with a perfect technique to maximize adaptation.
6. For the Next 4-8 weeks
§ Continue to increase weight
§ Test your 1 rep max
§ Devote at least one session per week to training the lift to failure on each set.
§ Start using smaller progression weights (1 to 3 pounds increase between sets)
§ Take shorter rest periods between sets.
§ Use different training tools
Types of Routines
- Split Sets Routines
- Super setting
- Drop Sets
- Circuit Training
- Combination Training
- High Intensity Training