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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