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

·         Gender

·         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


  1. Split Sets Routines
  2. Super setting
  3. Drop Sets
  4. Circuit Training
  5. Combination Training
  6. Sports-specific
  7. Plyometrics
  8. High Intensity Training