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How to develop a program to fit your needs

How to develop a program to fit your needs. CAL U Body Building and Fitness Club. Putting First things 1st. Where you are, where you want to be and goal setting Do I want to lose weight? Do I want to gain weight? Increase my fitness level? Become a better athlete for a sport?

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How to develop a program to fit your needs

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  1. How to develop a program to fit your needs CAL U Body Building and Fitness Club

  2. Putting First things 1st • Where you are, where you want to be and goal setting • Do I want to lose weight? • Do I want to gain weight? • Increase my fitness level? • Become a better athlete for a sport? • Gain as much muscle as possible, and scare little kids?

  3. Tips for successful Goal Setting • Be realistic and logical • Set goals that are measurable • Set deadlines • Keep a detailed training and nutrition log • You are a mirror image of your habits, and habits don’t lie!

  4. I know who I am, I know where I want to go, Now what? The SAID principle, Milo and using FITT to Move FORWARD

  5. Milo SAID what?! • Milo of Croton • The strongest man… in 540BC • Taught us about hypertrophy and adaptation • Specific Adaptation to Imposed Demands • You will become your habits, in life and in the weight room. • Don’t expect to look like Tarzan, if you train like Jane…

  6. Meet Principle Mr. FITT • Frequency • Intensity • Type • Time/Duration

  7. Frequency • How many days should I train per week? • Twice a day training? • Should I do a 2-1/3-1 split?

  8. Intensity • How many sets? • How many reps? • How much weight? • What is tempo, and should I use it?

  9. Type • Weight training? • Cardio? • Spinning? • Strong man? • Wrestle alligators?

  10. Time/Duration • 1 hour? • 2 hours? • THREE hours??

  11. Rest and Recovery • The most important part of the training day • Prepare yourself for the next session • 7 – P’s

  12. Questions???

  13. 7 Levels of Muscle Activation • L1 • Isolation/Machine variable cam (strive equipment) • L2 • Complex/Machine variable cam (strive equipment) • L3 • Isolation/Machine constant (pulley system) • L4 • Complex/Machine constant (sled/Hammer) • L5 • Isolation/Free weight (flyes) • L6 • Complex/Free weight (squat/hang clean) • L7 • Complex/High neural (power clean/snatch/split jerk)

  14. Functional vs. Nonfunctional Hypertrophy • Functional • Sarcomere or myofibular hypertrophy- increase in myosin-actin filaments • Less reps more maximal loads (90% and above) • Stimulates more growth hormone • Greater neural stimulation • More intense

  15. Functional vs. Nonfunctional Hypertrophy • Nonfunctional • Sarcoplasmic mitochondrial, and non-contractile protein hypertrophy • Increased ATP production • Increased energy sustaining capabilities • Longer and more strenuous submax loading, the less sarcomere and more sarcoplasmic

  16. Traditional, Circuits or Supersets?? • Traditional • Set-rest-set-rest… • Pros • Heavy weight and max sets • Cons • Time consuming • Circuit • Set-set-set-set-set-rest…repeat • Pros • Aerobic • Time saver • Cons • Low intensity • Need an empty gym

  17. Traditional, Circuits or Supersets?? • Supersets • Set-set-rest… • Pros • Agonist/antagonist training • Higher intensity • Full motor unit activation • Lower fatigue drop off curves • Increase work capacity • Strength benefits of traditional, time saving of circuit • Cons • Unlike a circuit or traditional?

  18. Final tips • Perform your less developed body parts and more important exercises early in the week and in the workout (L5-L7) • Don’t be hasty, stick to one variable change at a time • Try pre- and post-exhaustion techniques • Pre: single joint then compound (Curls-Chin ups) • Post: compound then single joint (Dips-OH rope ext) • Have fun! Don’t make it a chore!

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