Download Basic Strength Training Programs1

Basic Strength
Training Programs
20/05/2013
1
Strength Training Goals
• Lose fat mass
• Gain fat free muscle mass (FFM)
• Gain muscle strength
• Avoid:
• Loss of FFM
– Increase carbohydrate & protein intake
2
Protein Needs, Supplements & Steroids
• Sedentary individual:
– 55% carbohydrates
– 10-15% protein
– 25-30% fats
• Body builder/athletes:
– 60% carbohydrates
– 15-20% protein
– 20-25% fats
3
Protein Needs, Supplements & Steroids
• Protein, mineral & vitamin supplementation is advertised
to improve energy levels & muscle strength.
• Research does not support this claim.
• Balanced diet = sufficient nutrients
4
Protein Needs, Supplements & Steroids
• Steroids = ergogenic aids.
• Use of a nutritional, physical, mechanical, psychologic or
pharmacologic procedure to improve athletic performance.
• Anabolic steroids: taken in pill or liquid (injected) form to increase
muscle size & strength.
• Illegal:
– Harmful to health
– Unfair advantage over other competitors.
5
Protein Needs, Supplements & Steroids
• Side effects:
Chronic Illness
Short Term Effects
Psychological Effects
Heart disease
Nosebleeds
Paranoia
Liver problems
High blood pressure
Delusions
Sexual dysfunction
Hair loss
Auditory hallucinations
Urinary tract abnormalities
Fever
Shortened life span
Nausea
Diarrhea
• Long term effects in females:
Permanent deepening of voice Facial hair
Decrease in breast size
Baldness
6
Balancing Muscles
• Always select pairs of exercises to help balance the strength & size of
opposing muscle groups.
• Important for creating strong joints and developing a proportional
physique and good posture.
• Muscle pairs:
Chest
Upper back
Front upper arm
Back upper arm
abdominals
Lower back
Front thigh
Back thigh
Front lower leg
Back lower leg
7
Avoid Over-training
• Overtraining: a condition in which there is a plateau or drop in
performance over a period of time.
• Occurs when the body does not have enough time to recover
adequately from training before the next training session.
• Risk factors:
– Not resting between sessions
– Working out too aggressively
– Too many training sessions in one week
8
Avoid Over-training
• Warning signs:
– Extreme muscular soreness & stiffness the day after a training session.
– Gradual increase in muscular soreness from one training session to the
next.
– Decrease in body weight.
– Inability to complete a training session that you would normally
complete.
– Decrease in appetite.
9
Avoid Over-training
• Prevention: if you develop one or more of the above symptoms you
should reduce intensity, frequency & duration until signs disappear.
• It is better to prevent overtraining than try recover from it.
• Prevention:
– Increase training intensity gradually.
– Alternate aggressive & less aggressive training weeks (allow sufficient recovery)
– Get adequate amount of sleep.
– Eat properly (balanced diet).
– Adjust intensity as necessary.
10
Warm-up & Stretching
• Warm-up is important because of demands placed on muscles.
• Warm-up includes:
– 5 minute jog: increases blood flow to muscles, enables muscles to
contract & relax with greater ease.
– Stretching routine: moving joints through full range of motion to
prepare for exercises & prevent injury.
– Exercises with light weights: perform the same exercises as your
program with lighter weights to prepare for heavier weights to come.
11
Stretches
• Chest & shoulders
12
Stretches
• Upper-back, shoulders & arms
13
Stretches
• Shoulder & triceps
14
Stretches
• Back & hip
15
Stretches
• Back & hamstring
16
Stretches
• Quadriceps
17
Stretches
• Calves
18
Putting the program together
1.
Determine your goal (Strength).
2.
Select exercises (±12 exercises).
3.
Decide on frequency of training.
4.
Arrange exercises in workout.
5.
Decide which loads to use.
6.
Decide how many reps to perform.
7.
Decide how many sets per exercise.
8.
Decide on length of rest periods.
9.
Decide how to vary the program.
19
Pairing Muscles
• Day 1
– Chest & shoulders
• Day 2
– Lower body
• Day 3
– Back & arms
Repeat
20
Chest
Pecs minor & major
• Bench press
–
Barbell BP
–
Dumbbell BP
–
Incline press
21
Chest
Pecs minor & major
• Machine pec fly
–
Machine
–
Dumbbell
22
Chest
Pecs minor & major
• Cable cross
23
Upper back
• Lattissimus dorsi, rhomboids, trapezius, rear deltoids, teres major
24
Upper back
• Seated row
25
Upper back
• Dumbbell row (one arm row)
26
Upper back
• Lateral pull-down
• Front pull
27
Upper back
• Pull-up
• Dumbbell pull-over
28
Upper back: trapezius
• Shoulder shrug
– Dumbbell
– Barbell
• Upright row
29
Shoulders: Deltoids
• Anterior deltoid
– Raises arms to front
• Medial deltoid
– Raises arms out to side
• Posterior deltoid
– Pulls arms backwards
30
Shoulders
• Shoulder press
– Dumbbell
– Barbell
31
Shoulders
• Frontal raise
• Lateral raise
32
Shoulders
• Rear deltoid fly
33
Arms: triceps
• Triceps push-down – cable
• Supine triceps extension
34
Arms: triceps
• Dips
– Bars
– Bench
35
Arms: triceps
• Dumbbell triceps kickbacks
• Overhead triceps kickbacks
36