Transcript Strength Training

I don't want to be HUGE. Should I still
lift weights?
YES! For most people, adding muscle is
very difficult. Hard work, eating right,
and having the right genetics are all
needed to get the bodybuilder look.
It also takes years to put on the kind
of mass that you see in magazines. If
you find yourself getting more
muscle than you'd like, then you can
stop training and they will shrink, due
to lack of work. It is also important to
note that most athletes use weights
to improve their strength and their
performance, and don't end up
looking like a bodybuilder, even
though they train very hard.
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If I'm doing both aerobic exercise and
weight training, which one should be done
first?
 If you want to add muscle and lose fat
during the same workout you should do the
weight training first. Why?
 You'll have more energy, which usually
results in a more productive weight training
workout. Weight training while fatigued can
result in bad form and carelessness which
may result in injury.

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Will muscle turn into fat?
OR…
 Will fat turn to muscle?
 No! They are two totally
different things. Muscle
will no more turn into fat
than an apple turn into
an orange. If not used,
muscle will become
smaller and fat deposits
may appear over the
muscle, but the muscle
doesn't change into fat.

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

Myth: Weight training
makes you bulky &
masculine
Due to the fact that
women do not, and
cannot, naturally
produce as much
testosterone (hormone
responsible for increased
muscle size) as males do,
it is impossible for women
to gain huge amounts of
muscle mass.
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
Myth: Weight training
makes you stiff and
muscle-bound
Fact: if you perform all
exercises through their
full range of motion,
flexibility will increase.
 Example: flyes, stifflegged deadlifts, DB
press, and chin-ups

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As long as you exercise you can eat
anything you want…
 I wish! However, this could not be further
from the truth. Our individual metabolism
determines how many calories we burn at
rest and while we exercise. If we eat more
calories than we burn on a consistent basis,
our bodies will accumulate these extra
calories as fat regardless of the amount of
exercise that we do.

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
People workout for various reasons
› Improved health- prevent the onset of
chronic diseases (type II diabetes) or to
rehabilitate
› Appearance- improve physical appearance
(prevent/lose body fat or to gain muscle
mass)
› Sports performance- achieve athletic
superiority in competitive organized sports
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
Genetics and
Training
*In order to maximize
this genetic potential,
the individual must
receive appropriate
exercise program
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1. Warm up
› Increases blood flow to muscle, muscle temp,
enzyme activity (PFK, makes muscle more
pliable)
› Reduce risk of injury
2. Conditioning Phase (workout)
3. Cool down
Return pooled blood
Remove lactic acid
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
Tone / Endurance
› lighter weight,
higher reps (12+)
› lower sets
› shorter rest
› train each body
part 2-3 x’s per
week.
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
Hypertrophy
(muscle building)
› medium weight
› medium reps (8-12)
› higher sets
› medium rest (30-60
seconds)
› Train each body
part 2 x’s per week.
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
Strength› heavier weight
› Lower reps
› lower sets
› longer rest
› Train each body
part 2 x’s per week.
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


Two days per weekall body parts each
workout OR
Half body each
workout
IE- chest, shoulder,
back
 Bicep, triceps,
legs
*abs
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
Example Two:

Three days per week
› All body parts each
workout OR
› Half body 2 x’s and
3rd day all body
parts
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Example Three:
 Four days per week
(ideal)- split body
parts

› Mon & Thurs- chest,
leg and tris
› Tues & Fri- shoulder,
back and biceps
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A set is a group of successive repetitions
performed without resting.
 A rep or repetition is the number of times you
repeat the move in each set.
 Therefore, if your instructions were to do 3 sets
of 12 (3 x 12) biceps curls, you would curl the
weight 12 times in a row to complete the first
set. Then you’d put the weight down, rest a
moment and do 12 more in a row to complete
the second set, and so on until you’ve finished
the prescribed number of sets for that
exercise.

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
Arguments for free
weights:
› Forced to control
balance &
stabilization
› <equipment &
space needed
› symmetry

Arguments for
machines:
› Safer, less chance
of injury
› Do not need a
spotter
› Easier for beginners
› Easier to change
weight
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Major Muscles:

CHEST
› PECTORIALS

LEGS
› QUADRICEPS
› HAMSTRINGS
› CALVES

BACK
Minor Muscles:

SHOULDERS
› DELTOIDS

ARMS
› BICEPS
› TRICEPS

ABS & OBLIQUES
› LATISSIMUS DORSI
› TRAPEZIUS
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Trapezius
Pectorials
Deltoids
Latisimus
Dorsi
Biceps
Triceps
Obliques
Abs
Quadriceps
Hamstrings
Gastrocnemius
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BICEP’S ARE
FLEXION/PULLING
EXERCISES
 CURLS

› DUMBBELL
› BARBELL
› CABLE
› MACHINE
› PULLUPS
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
TRICEP’S ARE
EXTENSION
EXERCISES
› DUMBELL
› BARBELL
› CABLE
› MACHINE
› DIPS
› PUSHUPS
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
PULLING EXERCISES
› PULL-UPS
› LAT MACHINE
› PULL OVERS
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
Upper Trap (elevation)
› Shrugs

Middle Trap (retraction)
› Rows

Lower (depression)
› Modified dip
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
DELTOIDS
› PRESSES
› RAISES
› DUMBBELL
› BARBELL
› CABLE
› MACHINES
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
PECTORIALS
› MAJOR / MINOR
› DUMBELL
›
›
›
›
PRESSES/FLYES
BARBELL
PRESSES/FLYES
MACHINE/CABLE
PRESSES
PUSHUPS
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QUADS- top
front of legs
 HAMSTRINGSback of legs
 CALVES
(gastrocnemius &
soleus)

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SQUATS
 LEG
EXTENSIONS
 WALL SITS
 LUNGES

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Dead-lifts
 Leg Curls
 Nordic Curls

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Gastrocnemius
 Soleus
 Raises/Elevation
exercises

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Choose one or more components (tone/endurance,
hypertrophy, strength and power) of strength training
and develop a workout program. Use a spreadsheet
application to display your workout plan and chart your
progress. See links to sample workout sheets. You
should only use these as a guide to develop your own
personal fitness program. While designing your own
workout sheet, be sure to include all the Elements of a
Workout Program.
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Sample 1
Sample 2
Sample 3
Or use the workout sheet that is provided
by the fitness center or your teacher.


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Below you will find a number of links to sites with
information to help you create your own workout
plan. Use these resources to develop a workout plan
that includes all of the following elements.





Elements of a Workout Program
Frequency
Duration
Mode (see next slide)
Exercise Prescription Lab
Intensity
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Aerobic Exercise - Cardiovascular
Strength Training - Muscular strength and endurance
exercises
Flexibility -Stretching and warm-up exercises
Fitrex Exercise Library - Over 1000 exercises
categorized by muscle group with descriptions and
videos. Some sample video links below.

Bench Dips

Cross Crunches

Bench Press
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
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P90X
Insanity
MMA Workouts
Military Workouts
(Marine Corps, Navy
SEALS)
Celebrity Workouts
Beach Body Workout
Bikini Body Workout
300 Workout

This is just the tip of
the iceberg! There
are hundreds of
workouts on the
internet and in
fitness magazines.
Choose or develop one
that fits your style
and goals.
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