1. Beginner and Intermediate Programs

2. Beginner General preparation program –Focus on technique Increases will be very large at the beginning, but will taper as genetic potential is reached

3. Beginner Considerations Warm-up Proper technique 8-12 exercises of major groups Large groups before small Appropriate weight for 8-12 reps One set  three sets 1-2 min. rest Full ROM Avoid jerky movements 2-3 non-consecutive days

4. Beginner Choice & Order: variety; complex  single Exercise Intensity: 60-70% of 1 RM – months 2 & 3: ~80%; 8-12 reps Sets & Rest: first few weeks  1 set –1-2 min. rest Frequency: 2-3 nonconsecutive days due to total body workout Progression: gradually increase demands to increase gains

5. Suggested Beginner Template Weeks 1-4: 1X12; 8-12 different exercises; moderate weight (60-70%) – Prep period Weeks 5-8: develop more challenges; –Volume: 1-2 sets of 10 exercises @ 60-70% (8-12 reps); 1-2 min. rest Weeks 9-12: improvement rate starts to decline  need more challenge –Volume: 2-3 sets of 12 exercises @ 60-70% Need to increase training weight*

6. Intermediate Programs At least 3 months of training Incorporate: –Increased frequency Increase sets, intensity, number of exercises –Assistance exercises –Split routines

7. Intermediate Programs Choice & Order: goal dependent; large  small Exercise Intensity: Strength  >70% –Hypertrophy  </= 70% Sets & Reps: 3-5  core; 2-4  assistance –Strength  2-3 min rest –Hypertrophy  1 min rest Frequency: 2-3 days with added assistance exercises –4 days  incorporate split routine

8. Suggested Intermediate Programs General Muscle Conditioning: –3 days/week (Day 1 & 3 same) Day 2 adds different stimulus Volume: 3X8-10; 2-3 min rest; 8-10 exercises –4 days/week (Split routine) Volume: 3X8-10; 2-3 min rest; 8-10 exercises Free weights and machines can be used

9. Suggested Intermediate Programs Circuit Training: –2-3 days/week –General muscular fitness, local muscular endurance; improve CV fitness –1 set @ 12-15 reps with 30 sec. rest –Alternate between upper and lower body –10-12 exercises –Can repeat circuit

10. Suggested Intermediate Programs Maximal Strength Training: –3 day/week: whole body ~8 exercises –4 day/week: split routine ~6-8 exercises* –3-4X6-8 with 3 min. rest –Add resistance for overload stimulus *more assistance exercises can be added

11. Suggested Intermediate Programs Hypertrophy: –4 day/week  split routine Must incorporate assistance exercises –3-4 X 10-12 with 1 min rest (~10-12 exercises) High volume/low intensity