Transcript Developing a Program [pptx]

CAL U Body Building and Fitness Club
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Where you are, where you want to be and goal
setting
Do I want to lose weight?
 Do I want to gain weight?
 Increase my fitness level?
 Become a better athlete for a sport?
 Gain as much muscle as possible, and scare little
kids?
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Be realistic and logical
Set goals that are measurable
Set deadlines
Keep a detailed training and nutrition log
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You are a mirror image of your habits, and habits
don’t lie!
The SAID principle, Milo and
using FITT to Move FORWARD
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Milo of Croton
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The strongest man… in 540BC
Taught us about hypertrophy and adaptation
Specific Adaptation to Imposed Demands
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You will become your habits, in life and in the
weight room.
Don’t expect to look like Tarzan, if you train like
Jane…
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Frequency
Intensity
Type
Time/Duration
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How many days should I train per week?
Twice a day training?
Should I do a 2-1/3-1 split?
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How many sets?
How many reps?
How much weight?
What is tempo, and should I use it?
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Weight training?
Cardio?
Spinning?
Strong man?
Wrestle alligators?
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1 hour?
2 hours?
THREE hours??
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The most important part of the training day
Prepare yourself for the next session
7 – P’s
Questions???
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L1
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L2
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L3
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L4
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L5
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L6
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L7
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Isolation/Machine variable cam (strive equipment)
Complex/Machine variable cam (strive equipment)
Isolation/Machine constant (pulley system)
Complex/Machine constant (sled/Hammer)
Isolation/Free weight (flyes)
Complex/Free weight (squat/hang clean)
Complex/High neural (power clean/snatch/split jerk)
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Functional
Sarcomere or myofibular hypertrophy- increase in
myosin-actin filaments
 Less reps more maximal loads (90% and above)
 Stimulates more growth hormone
 Greater neural stimulation
 More intense
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Nonfunctional
Sarcoplasmic mitochondrial, and non-contractile
protein hypertrophy
 Increased ATP production
 Increased energy sustaining capabilities
 Longer and more strenuous submax loading, the less
sarcomere and more sarcoplasmic
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Traditional
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Set-rest-set-rest…
Pros
 Heavy weight and max sets
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Cons
 Time consuming
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Circuit
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Set-set-set-set-set-rest…repeat
Pros
 Aerobic
 Time saver
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Cons
 Low intensity
 Need an empty gym
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Supersets
 Set-set-rest…
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Pros
 Agonist/antagonist training
 Higher intensity
 Full motor unit activation
 Lower fatigue drop off curves
 Increase work capacity
 Strength benefits of traditional, time saving of circuit
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Cons
 Unlike a circuit or traditional?
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Perform your less developed body parts and
more important exercises early in the week and
in the workout (L5-L7)
Don’t be hasty, stick to one variable change at a
time
Try pre- and post-exhaustion techniques
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Pre: single joint then compound (Curls-Chin ups)
Post: compound then single joint (Dips-OH rope ext)
Have fun! Don’t make it a chore!