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Program design variables

gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/27, 02:55 PM Program Design Variables A. Determine training goal & training status 1. Training goal a. Muscular endurance 12-15 reps b. Muscular strength 6 -12 reps c. Power 1-5 reps 2. Status a. Beginner < 2 months of consistent training b. Intermediate 2 months - 1 year of consistent training. c. Advanced < 1 year of consistent training B. Choose training frequency & number of sets per workout 1. Beg= 2-3 times per week 4-6 real sets per muscle group 2. Int = 3-4 times per week 6-10 real sets per muscle group 3. ADV = 4-6 times per week 10-14 real sets per muscle group. C. Choose exercises & exercise order 1. Core exercises (exercises that stress two or more primary movers over two or more primary joints: traditional meaning of core) Squats, bench, deadlift etc.... They go first in a workout 2. Auxiliary exercises (exercises used to build your core lifts and stress 1 primary mover over one joint) pushdowns for triceps to better the bench for example. 3. core auxiliary (1 pri mover 1 joint - but are the focus of a workout) arm curls on arm day. D. Determine training load, repetitions, & time between sets (TBS) NEXT POST
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/27, 03:00 PM D. Determine training load, repetitions, & time between sets (TBS) Reps %1rm TBS 15 37-40 30 sec 12 47-50 45 sec 10 60-63 1 min 8 70-75 1.5 min 6 80-85 2 min 5 83-87 2 min 4 85-90 2.5 min <4 90-100 3 min Rule of thumb: The lower the reps, the higher the weight, the more time taken between sets. These are just general guidelines. Give these a try. I did some really good research with these numbers when I taught basic weight training.
GOWAR Posts: 361 Joined: 2001/10/24	2003/10/29, 12:07 AM Is there a difference between power and strength lifting for muscle mass????????? according to your reps. just wondering because i have used both for gaining mass, strenght and power, couldnt you just do power exercises with alot of reps such as cleaning.
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/29, 08:00 AM Power movement reps need to be kept low because of the fatigue factor. If you try to do high reps with cleans then you can't use heavy weights. Thus, you won't get better. If you do use a heavy weight and do high reps then your form will break down. Strength movements are used to build a base while power movements are used to develop power and the reps must correlate to the movement being performed.
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/29, 11:18 AM Another thing: If you want to get stronger you have to use heavy weight. Reps will get you part of the way there, but heavy singles and doubles are important.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/02/26, 11:54 AM more good stuff
ursusarktos Posts: 346 Joined: 2004/01/18	2004/02/26, 12:37 PM An emphasis of high weight-low reps is also the basis for building strong bones. In terms of both bone mineral density and bone architecture (increasing the outer cortical diameter of long bones). Lower weight-higher rep routines just won't give nearly the same results.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/02/26, 12:56 PM True. But it is good to cycle between the spectrum for maximum gains in all areas.
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/02/27, 10:56 PM Yeah, it's best to have power and endurance, that is what I think determines overall strength. -------------- I firmly believe that any man\\'s finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi \\"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work.\\" H. L. Hunt
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/11/21, 09:01 PM I'm bumpin this waaaayy up from a long time ago. I was lookin for it and it took me forever, and it's some good stuff for any of you who didn't read it a while back. -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/11/21, 10:15 PM I can train 4 to 6 times a week? wow seems like a lot? How you not overtrain? -------------- The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
gatormade Posts: 1,355 Joined: 2003/10/01	2006/12/12, 02:36 PM You not overtrain by listening to your body and following the proper progressions to get there. You also have to cycle the intensity of your workouts from session to session.