1. CAL U Body Building and Fitness Club

2.  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.  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. The SAID principle, Milo and using FITT to Move FORWARD

5.  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…

8.  Frequency  Intensity  Type  Time/Duration

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

10.  How many sets?  How many reps?  How much weight?  What is tempo, and should I use it?

11.  Weight training?  Cardio?  Spinning?  Strong man?  Wrestle alligators?

12.  1 hour?  2 hours?  THREE hours??

13.  The most important part of the training day  Prepare yourself for the next session  7 – P’s

14. Questions???

15.  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)

16.  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

17.  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

18.  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

19.  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?

20.  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!