Basic Strength Training Programs 20/05/2013 1

Strength Training Goals Lose fat mass Gain fat free muscle mass (FFM) Gain muscle strength Avoid: Avoid: Loss of FFM Loss of FFM – Increase carbohydrate & protein intake 2

Protein Needs, Supplements & Steroids Sedentary individual: Sedentary individual: – 55% carbohydrates – 10-15% protein – 25-30% fats Body builder/athletes: 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 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: Illegal: – Harmful to health – Unfair advantage over other competitors. 5

Protein Needs, Supplements & Steroids Side effects: Long term effects in females: 6 Chronic IllnessShort Term EffectsPsychological Effects Heart diseaseNosebleedsParanoia Liver problemsHigh blood pressureDelusions Sexual dysfunctionHair lossAuditory hallucinations Urinary tract abnormalitiesFever Shortened life spanNausea Diarrhea Permanent deepening of voiceFacial hair Decrease in breast sizeBaldness

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: 7 ChestUpper back Front upper armBack upper arm abdominalsLower back Front thighBack thigh Front lower legBack lower leg

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 Day 1 – Chest & shoulders Day 2 Day 2 – Lower body Day 3 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