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 Welcome to the Training Principles. We have divided this section into two. The first is Basic Training Principles & Terminology the other Advanced Training Principles. There are a few fundamental terms and principles which you must make yourself familiar with to be successful with. Consider these as the game rules as many other sports have. Abiding by the rules is a must! Below are the basics of basics to get you on your way.
 Basic Training Principles & Terminology 


Reps The word reps is a shortening of repetitions. A Repetition is one complete movement of an exercise. This must be a complete range of motion of the exercise and must be performed correclty. When you deal with the word reps, you will come across strict and forced reps as well.

Sets Sets are a collection of repetitions. This must be a consequtive number of repetitions. In addition, you will come across straight set which are regular sets; as well as pyramid sets which increase in weight by every set performed.

Rest Between Sets The amount of rest you take between each set is important. Normally, while you are performing the same exercise, you should rest no more than 2 minutes between sets. However, if you are training with extra heavy poundages, then rest between sets may be up to 5 minutes. Waiting too long between sets does not stimulate the muscles as effectively.

Exercise Order You should always train your larger muscle groups before small ones. The main reason for this is that it takes more of your energy to train these larger muscle than the smaller ones. When it comes down to the order of training within small and large groups.. train your weakest first.

Duration of Workout It is very important that when you do go the gym to train or exercise - you train! Your workout should range from within 30 to 45 minutes in duration. Anything longer and you are either resting too long or chit chatting too much. Does duration matter? Of course! The object is to keep blood flowing in your muscles at all times, keep your heart rate above resting and keep the pump.

Breathing and Training Breathing patterns are also very important during your sets. As a rule to inhaling and exhaling air, remember to inhale are you lower the weight or perform the negative part of the movement, and exhale on the positive part. Please do not hold your breath.


 

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