WEIGHT TRAININGWhat do I do now??

DID YOU KNOW

Fibre for fibre women are actually stronger, but men just have more!

Muscles Work in Pairs

• While one muscle contracts and shortens the opposing muscle group relaxes and lengthens

• YOU MUST WORK BOTH SIDES OF YOUR BODY!!

Types of ContractionsConcentric vs. Eccentric

Concentric

(shortening) LIFTING

Concentric

LIFTINGPOSITIVE

Eccentric (lengthening)

LOWERING

Eccentric

LOWERING

Negative

Both phases can build muscle!Both phases can build muscle!

Muscle Groups

• Sport specific training• Overall muscle balance

Most resistance training programs should include exercises for all major muscle groups.

Order of Exercise • Large muscle groups first• Small muscle groups first (pre-exhaust)

There are many different ways to order exercises within a workout.

How Often Should I lift?The only reason most trainers recommend to train 3X/week

is that it sells

• The only time training three times a week will get serious results is when the candidate goes from doing nothing to something.

• Otherwise, the ‘average Jane' who's in decent shape and wants to take her body to a new level of ‘wow' needs to increase her training frequency.

• That's not to say you should jump straight from three days a week to six - the jump is too extreme.

• Instead, add one session a week each month until you have reached a higher training frequency.

So, here’s what I (and the smartest trainers in the world) most often recommend…

• Once Per Week: I DON’T recommend this frequency at all. Unless your only real goal is to just maintain your current levels of strength and muscle rather than improve them, this outdated style of weight training should be avoided completely. It’s the least effective of all.

• Three Times Per Week: I highly recommend this frequency to beginners with any goal (building muscle, losing fat, increasing strength, etc.). My #1 recommendation is to use the full body split like I showed in the example earlier.

• Twice Per Week: I highly recommend this workout frequency to the majority of the population. This is the ideal training frequency that is proven to work best for most people (except beginners) who want to build muscle, lose fat, increase strength, or anything similar. There’s a few ways to make this frequency work, but the upper/lower split I mentioned before is my #1 recommendation.

Training Each Muscle Group 3 Times Per Week

• Here’s an example of a common 3 times-per-week workout routine:

Monday: full bodyTuesday: offWednesday: full bodyThursday: offFriday: full bodySaturday: offSunday: offRepeat

Training Each Muscle Group 2 Times Per Week

• Here’s an example of a common 2 times-per-week workout routine:

Monday: upper bodyTuesday: lower bodyWednesday: offThursday: upper bodyFriday: lower bodySaturday: offSunday: offRepeat

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Applying FITT to Resistance Training

FITT factors must be properly adjusted in order to achieve your fitness goals. Before starting a resistance-training program, you must first establish your resistance FITT.

Frequency

Frequency in weight training is how often you work out. Most training authorities recommend working out three or four times per week on non-successive days.

Frequency

The total-body workout is the most popular workout plan for beginners. Total-Body

Workout A workout in which all major muscle

groups are worked three times a

week, with at least one day off

between workouts.

Term to Know

The total-body workout allows muscles plenty of work, and plenty of rest.

Frequency

A split workout does not work every muscle group at every session.

Split Workout A workout in which you exercise three or four body areas at each session, working at much

higher intensities.

Term to Know

More recovery time is needed before the same muscle group is worked again.

Intensity

Intensity, in weight training, is the amount of exertion or tension placed on a muscle group.

Intensity

These factors play a role in determining your training-intensity needs.

The amount of weight you will liftThe number of reps and sets you will

do.How many different exercises you

will perform per body area.

Intensity

Training load is the most important factor in your FITT.

Training Load How much weight you should lift for a given exercise.

Term to Know

Intensity

To determine your training load, you must first determine your one-rep maximum (1RM).

One-rep maximum (1RM)

A measure of a lifter’s absolute

muscular strength for any given

exercise.

Term to Know

Intensity

Reasons for testing your 1RM:

To determine training loadTo identify strengths and

weaknesses.To help you keep track of your

progress.

Intensity

When you have computed or estimated your 1RM, you can use the results to determine your training load.

Beginners should use

50 to 60 percent of their 1RM.

Experienced lifters should use 75 to 85 percent of their 1RM.

Intensity

How many sets and reps you do is mainly a function of your fitness goals. 

Is your goal to: Develop basic muscle fitness? To increase endurance? To add bulk? Maybe a combination of these?

Intensity The more exercises you do to work a body area, the greater the intensity of the workout. Your training goals should be the guiding factor.

Time

The most important aspect of time, as a component of resistance training, is recovery time.

Recovery Time The duration of the rest periods taken between

workout components.

Term to Know

Time

There should be no resting time between reps, which should be continuous and controlled. In general, the greater the amount of resistance, the more time your muscles need to recover between sets and exercises.

Time

Athletes and competitive lifters follow resistance-training cycles.

Resistance-training cycles

Modified programs designed to meet the needs of off-

season, pre-season, and in-

season.

Term to Know

Type

Type or mode of resistance training is the specific activities and equipment you choose to use for your resistance program.

Keeping a Workout Record

Keeping accurate workout records will help you to remember what you did earlier and determine which exercises work best for you.

Keeping a Workout Record Include this information in your workout record:

Date Rest between sets, reps, and

exercises. Order and type of sets, reps, and

exercises Body weight changes Nutrition habits

Achieving Muscular Fitness To achieve muscular fitness, you must set training goals and plan exercise programs to achieve your goals.

The Basic Resistance Fitness Program

Basic resistance-training goals include:

Strength Hypertrophy Endurance Fitness

and Toning

A program, known as the “basic eight,” can help you achieve these goals.

The Basic Resistance Fitness Program

The basic eight exercises work the entire body.

They take relatively little time and a minimum of equipment.

REST• In addition to using good lifting technique, it is absolutely

imperative that you not only train with intensity on a well-balanced program, but also give your muscles enough resting time between training sessions.

• Rest - it is during the rest or recovery phase that the muscles repair the microscopic damage and grow.

Plateau• Another mistake people make is doing the same

program over and over again even after they have reached a plateau.

• Any time you • 1) stop gaining strength or muscle size• 2) get bored,

• it is crucial that you change the program, so that you can go through a whole new phase achieving new results.

Why am I sore?• 24 hours to 48 hours after a hard workout, most people begin to

experience soreness in the body parts trained. This is called Delayed Onset Muscle Soreness, or DOMS.

• DOMS is caused by tiny microscopic tears that occur in the muscle as a result of high intensity exercise (such as weight training, intense cycling, etc).

• After the workout, the muscle begins to rebuild itself (provided it is allowed enough time and nutrients to recover).

• This is the rebuilding process which creates new muscle that is bigger and stronger than before.

• Your muscles grow when you are at rest - not when you’re at the gym.

What if I’m still sore from my previous workout? Should I still train? • If the soreness is minor, then yes - go ahead and train

right through it!

• As you get going and the blood gets into the sore areas, your body’s temperature increases, and the remaining soreness will dissipate

• If the pain is unbearable, you may want to do a lighter workout!

How to plan a workout that is right for ME!!• In my opinion, you want to make a total body workout that

you can do in less than an hour that targets all the major muscle groups!

• You want to use free weights when ever possible• Invest in a set of dumbbells/kettlebells that push you to work hard

10’s, 15’s, or 20’s (remember the benefits)

• You want the exercises to be functional and use more than one body part

• Functional means able to help you in real life. • Ex. If you are a dancer, lift to be a better dancer.

• More than one body part. • If you off set your balance (BOSU BALL) you get the workout

done faster because you use more muscles at the same time.

General Rules for Planning a Routine• Have a Plan (you will waste valuable time if you do not have a plan, written

down that you can easily follow)

• Do 2-3 sets (anything more increase the weight)

• Do 6-12 reps (anything more and it is not heavy enough)

• Lift to exhaustion (you should have sweat and you should feel tired)

• Make your time in the weight room worthwhile! (Don’t sit and talk or watch others work)

• When it gets easy or there are no more results, change it up! (plateaus are easy to achieve in fitness, it means your body is adapting to your demands, you may need to shock it again and again to see results)

General Resistance Training Prescription Guidelines• Moderate Weight: 50-69% of 1 RM• Multiple Sets: 1-2 sets (health benefits)• Moderate Reps: 8-12 reps per set• Number of Exercises: 8-10 (At least 1 major exercise per

muscle group)

• Rest between sets• Multi-joint exercise=2-3 minutes• Smaller muscle mass or Muscular Endurance =1-2 minutes

• 48 hours rest between each muscle group workout• 2-3 days per week is optimal for beginners• Usually recommended large muscle groups first

Progression Guidelines

• If you are new to participating in resistance training exercises then I recommend starting with lighter weights and higher repetitions.

• It is very important to be making gradual progressions every 1-2 weeks in order to see improvement and get the results that you are looking for. • 5% for upper body usually 5 pounds• 5% for lower body usually 10 pounds

Now it is up to you• You will sign up for a specific muscle to demo to the class• You must have 5 exercises for that body part and they

must be demonstrated• Write it out!• Do it!

Let’s looks at some exercises• http://www.bodybuilding.com/exercises/