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Effective Resistance Training Programs

     As you already know resistance training isn't about throwing weight up aimlessly without a reason for doing so. We all have a purpose for training whether is to gain size, become as powerful as superman, or have the ability to physically continue for hours on end. This is why choosing a program designed for what you are hoping to accomplish is highly important. No one general program can cover all the areas in resistance training. I wish it did because it would make my job a whole lot easier, and my workouts as well. The programs that I am going to showcase will focus on power, strength, hypertrophy (muscle building) and endurance. All the programs designed to make you bigger, stronger, faster, and have more stamina. 



Hypertrophy Hypertrophy is a fancy word that just means that cells are getting larger and increasing in size. If you are looking to gain muscle then you will be aiming to enhance muscular hypertrophy. This program is a widely accepted blueprint for bodybuilding and packing on slabs of muscle.

Volume

Intensity

Rest

Frequency

Example

3 – 6 Sets per exercise


Two exercises minimum per muscle group(s)


12 – 20 sets is an ideal range of sets per workout

70% – 85% of a one rep max at 8 – 12 reps per set is ideal at reaching hypertrophy


More or less reps at different intensities may be performed to enhance hypertrophy

1 – 2 minutes

4 – 6 days a week

Upper back day:


Pull – ups: 4 x 12

Shrugs: 4 x 12

Lat pull downs: 4 x 12

Barbell rows: 4 x 12

Strength Strength is the measurement of force generated when a muscle or group of muscles are under maximum tension. Force can have many meanings, but in our case it is describing the movement of an object. Strength is a vague term because it has a relationship with muscular endurance, muscle mass, power, and the ability to lift maximum weight. I apologize for getting technical, but you are going to need to understand these concepts when I touch upon what power means.

Volume

Intensity

Rest

Frequency

Example

3 – 6+ sets per exercise but usually with different intensity, volume, and variables


3 – 6+ sets are adequate per muscle group(s) and exercise (ex. deadlift – legs, glutes, lower back)

80% - 95% of a one rep max at 2 – 6 reps per set


Intensity should by cycled through sets (Ex: set 1 at 80%, set 2 at 85%, set 3 at 90%)


A one rep max should be performed close to competition

2 – 5 minutes

3 – 6 days a week

Full Body:


Deadlift: 5 x 3 (cycled)

Bench press: 5 x 3 (cycled) Squat: 5 x 3 (cycled)

Power There are many forms of power, but in the case for resistance training we will be using the equation based off of mechanical power which is P = F x v, or power is the rate at which force is produced. In more simpler terms power is a combination of strength and speed. The more force you can generate in the shortest amount of time is a measurement of how powerful you are. Power is a specialized component of strength and shares similar program structures but the terms should not be used interchangeably. Power can also be measured for muscular endurance as well. This is best used for any one looking to get into sports that need explosive strength and speed.

Volume

Intensity

Rest

Frequency

Example

3 – 6 sets per exercise


1 – 3 exercises per muscle group(s)

1. Heavy loading to increase force:

Use the strength program above

2. loading for explosiveness:


30% – 60% of a one rep max for upper body


0% - 60% of a one rep max for lower body


2 – 6 explosive reps performed as quickly as possible

1 – 3 minutes for explosive intensity

3 – 6 days a week

Chest Explosiveness:


Plyometric push – ups: 6 x 6

Bench press: 6 x 3

Muscular Endurance  Endurance is the ability of the body to continue performing physical activity for a long period of time. What is a “long period of time” though? If you are doing an anaerobic exercise like weight lifting it can last minutes. If it is aerobic in nature and continuous like cycling, it can mean hours. I want to make it clear that you can train for endurance with any exercise, it is just a matter of slowly increasing the time you perform on each exercise.

Volume

Intensity

Rest

Frequency

Example               

3 – 6 sets per exercise


1 – 3 exercises per muscle group(s)

​40% - 60% of a 1RM at 15+ reps per set

30 seconds – 2 minutes

4 - 6  days a week

Lower body:


Squats: 4 x 25                   

Deadlifts: 4 x 25

Side plank leg lifts: 4 x 20

Leg press: 4 x 20

“Let food be thy medicine and medicine be thy food” ~Hippocrates

Nutrition is 80% of living a healthy lifestyle. Changing your nutrition can be extremely hard so we wrote a free Nutrition report for you, to take away all the guess work and make it easy for you.

 

​Image courtesy of Micolo J at https://www.flickr.com/photos/robin1966/




 

 
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