Beginner and Intermediate Programs

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

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

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

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 % (8-12 reps); 1-2 min. rest Weeks 9-12: improvement rate starts to decline  need more challenge –Volume: 2-3 sets of % Need to increase training weight*

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

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

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

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

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

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