Presentation on theme: "CAL U Body Building and Fitness Club. Where you are, where you want to be and goal setting Do I want to lose weight? Do I want to gain weight? "— Presentation transcript:
CAL U Body Building and Fitness Club
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?
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!
The SAID principle, Milo and using FITT to Move FORWARD
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…
Frequency Intensity Type Time/Duration
How many days should I train per week? Twice a day training? Should I do a 2-1/3-1 split?
How many sets? How many reps? How much weight? What is tempo, and should I use it?
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
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
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
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?
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!