KN 136 Beginner, Intermediate and Advanced Programs

exercise intensity - intermediate

Adjust intensity and vary it to meet goals Use higher intensity levels (~70% 1RM) Rest interval between exercise sets also depends on specific goals May take several workouts to find appropriate weight on all exercises Ex. 3 sets 6-8 RM (3x6-8RM) Squat 140 lbs. for 8 reps first set,6 reps second and third set If can perform 8 reps for all 3 sets, may need to add weight next time As muscle strength increases, relative intensity of particular weight decreases Overload principle

SIGNS OF OVERTRAINING

Athletes unable to maintain high intensity training stimulus for prolonged duration without suffering some sort of performance or physiological detriment Periodized training program Separate training year (macrocycle) into four different training phases (mesocycles) Each mesocycle ~2-3 months

Exercise Sets and Rest Periods

Beginners should start with one set on all exercises Multiple sets necessary for long-term strength training gains Can progress to 2-3 sets during second and third months Depending on available time and individualized training goals Using multiset protocol Not all exercises need to be performed for same number of sets Rest interval(where you start alternating, upper lower, push-pull) Fatigue will limit performance One to two minute rest period between sets and exercises recommended

Suggested Beginner Program

Determine design of program Individual goals, personal preferences, and available time for training Total body workout should be performed 2-3 days/week on nonconsecutive days for improving muscular fitness No optimal combination of sets, reps and exercises that work for everyone Should assess effectiveness every few weeks and make modifications if needed Alter recommended workout to accommodate state on given day Sore, not enough sleep, hurt, etc.

exercise frequency - intermediate

Exercise 2-3 days/week using one exercise per body part Program may be based on necessity or desire (time constraints) Intermediate lifter may add assistance exercises for larger or multijoint muscle groups; maintain single exercise for some smaller or single-joint muscle groups Example: exercise 2-3 days/week - add incline bench press to upper body or chest routine; add seated leg curls to lower body routine Limit time spent on one program to 2-3 months Prevent plateau, boredom, etc.

Exercise Intensity

Heavy weights not required to increase muscular strength ~60-70% of 1RM recommended for 1st month ~8-12 repetitions Establish repetition range vs. 1RM Trial/error determine maximum load to be handled for prescribed range 2nd and 3rd month - use additional sets and slightly heavier loads (~80% 1RM) Systematically vary training program every month or so by changing one or more of the program variables Heavier loads, multiple sets, maximize gains in muscular fitness When training in a repetition range, effort determines outcome of strength training program 8-12 RM - should be able to perform no more than 12 repetitions (if they can go more than 12, it's time to add some weight on) Should be challenging to result in modest degree of muscle fatigue the last few repetitions Otherwise, gains will not be maximized

Intermediate - Hypertrophy Training

Hypertrophy - assistance exercises must be incorporated Recommendation for split routine program Rest periods used between sets also important for focus on muscle growth Reduce rest periods between sets to no more than one minute Increase fatigue Overload principle Muscle hypertrophy vs. muscle strength Relationship between training intensity and training volume (# sets x # reps) Muscle hypertrophy: focus on high volume, low intensity Maximal strength: focus on low volume, high intensity Exercise intensity increases, # of reps reduced and visa versa Rest intervals between sets also important

General Strength Training Guidelines

Make sure the exercise environment is free of clutter - like stepping on legos Warm up for about 5-10 minutes before strength training learn proper exercise technique Perform exercises for large muscle groups before exercises for small muscle groups Begin with a weigh you can handle for 8-12 repetitions Begin with one set and progress to two to three sets on selected Perform all exercises through the full range of motion Avoid jerky, uncontrolled movements while strength training Strength train two to three days/week on nonconsecutive days

Intermediate programs

Most beginners improvement in strength due to neurological adaptations with some noticeable improvements in muscle size Strength training on regular basis for 3 months Consider increasing frequency of training and incorporating a split routine Separate workout by grouping exercises together that train a certain body part Allows for necessary recovery of muscles while still increasing number of times working out in a given week Example: chest, shoulders and triceps for 1 workout; legs, back and biceps for other workout Performed 4 days/week - each particular training routine performed twice a week

Exercise sets and Rest periods - intermediate

Multiple sets per exercise Beginners 1 set per total body exercise Warm up set followed by work sets (Ex. 1, 3 x 6-8 RM) Warm up set involves light to moderate weight can lift 10 reps Prime muscles for greater intensity in following sets # of sets vary per exercise Ex. 3-5 sets/exercise for core lifts - squats, bench press 2-4 sets for assistance exercises - incline bench press, leg curls Amount of rest between sets(VERY IMPORTANT TO GIVE MUSCLE TIME TO REST) High intensity (>80% of 1 RM) ~3 minutes between sets Muscle hypertrophy goal, rest interval shorter (~ 1 minute or less) Common for bodybuilders who want maximal growth Proper combination of training intensity and rest intervals

Choice and order of exercises - Intermediate

No optimum number of exercises Choose between machines and free weights Depends on experience level, training goals, available time, and ability to adequately recover between sets and workouts Include additional exercises per body part to effectively increase muscle size and strength Ex. Beginner - bench press/chest press Intermediate - use different angles/planes - incline bench or dumbbell fly Larger muscle groups first, then smaller muscle groups More core before assistance exercises Ex. Squats first, then seated leg curl and standing calf raise

Beginners

No strength training experience - want LIGHT resistance - neural training, do a lot of BODYWEIGHT Focus on learning proper exercise technique Goal is to develop healthy habits early in program so strength training becomes enjoyable, meaningful and a lifelong experience Need to proceed slowly and build a foundation should be able to stop any lifting/lowering action at will without momentum carrying movement to completion

Split routine: Push-pull routine

One workout - primarily pushing movements (chest, shoulders, triceps) Next workout - primarily pulling movement (legs, back, biceps) Musculature recruited for each training session either primary mover or an assistant mover for each exercise Triceps assistant for chest press Split routine can incorporate additional exercises per body part into training regimen Assistance exercises (ex. Overhead press, dips, etc.) Important for physiological adaptations Can also increase sets, reps, increasing load and increase # of exercises

Exercise Frequency

Perform total body workout 2-3 alternating days/week Moderate weights used ~48 hours between workouts Longer recovery periods needed for more advanced training programs Once per week can be used as an effective maintenance frequency for those who have experience in strength training Higher training frequency needed to maximize gains in muscular fitness Frequency of 2-3 days/week as progress through second and third months of training

Fundamental base

Principle of overload - tax the body Principle of progression - easy then going hard Principle of specificity - specific to the athlete's sport or general fitness - want variety As one becomes more trained, rate of improvement tends to slow down so you need to MIX IT UP Not uncommon for beginner to increase muscular strength by ~40% during first 8-12 weeks of strength training Advanced lifter may only improve ~5-10% during same time period Strength training program will need to be modified for gains to continue Based on individual's needs, goals, and abilities and understanding of fundamental strength training principles

Program Progression (BIGGEST LOSER)

Program must be altered over time so body continually challenged to adapt to new demands Progression program needed for long-term gains in muscular fitness Manipulate program variables to limit training plateaus Gradually place greater demands on musculoskeletal system Perform additional repetitions with current weight Add more sets to program Alternate rest periods between sets Combining modifications of variables to provide progressive overload Usually lose weight in places you don't want to, but your body keeps fat on stomach to keep insulation on organs so its harder to lose belly fat Key to long term success in training is to make gradual changes in exercise program

Advanced Programs - MASTER ATHLETES(always start with core - base of everything)

Resemble that of a competitive athlete Competitive athlete: defined period of competition Advanced lifter: train toward reaching a physical peak condition at a time on their own choosing rather than a predetermined period related to a competition schedule Primary goal to maximize athletic potential and reach optimal physical condition at appropriate time period Difficult to maintain peak physical condition for prolonged time period without becoming fatigued Manipulate both training volume and intensity Alternate volume and intensity with appropriately timed short unloading phases (1-2 weeks) Minimize risk of becoming fatigued Usually comes with overtraining

Choice and Order of Exercises

Should perform total body workout Strengthen all major muscle groups One to two exercises for each muscle group Both single-joint and multi-joint exercises Include both exercises using machines and free weights Machines - easy to learn; perform correctly Free weights - at home(they feel more accepted than when they first come in - they feel conscious about environment), require balance, coordination and longer period of time to learn proper technique

Based on principles related to general adaptation syndrome (GAS) developed by Dr. Hans Selye

Three distinct phases body experiences in response to stressful demands Alarm phase: body's initial response to stimulus (ex. Exercise) Shock and soreness in response to new exercise stimulus Adaptation Body adapted to training stimulus resulting in observable improvement in performance Exhaustion Body unable to make any further adaptations to training stimulus Unless stimulus reduced, situation leading to chronic fatigue (overtraining) may occur Sufficient recovery, however, body can make further adaptations and performance may increase even more

Muscle hypertrophy

Training intensity (RM): 10-12 Training volume (sets): 3-4 Rest Interval between sets (minutes): 0-1

Comparison of training paradigms for the intermediate lifter

Training paradigm: General muscular conditioning Muscle hypertrophy Muscle strength start out with ENDURANCE, HYPERTROPHY, then STRENGTH as you progress form beginner to intermediate then advanced

Multi-joint exercises

involve more muscle mass, can lift more weight and mimic exercise in daily life activities and sport Best to perform multi-joint exercises early in workout when muscles are fresh and fatigue are minimal

Purpose of periodization

is to maintain effective training stimulus that leads to long-term gains in performance while minimizing risk of illness, injury or burnout

Programming

should be structured in a way that maximizes training adaptations while minimizing risk of muscle soreness or injury Early phase of training: First 8-12 weeks: general program design used Warm up before every strength training workout ~5 minutes of low- to moderate-intensity aerobic exercise