Strength training programs
Read this first
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The purpose of a strength training program is to enable you to obtain the best results with the least amount of effort.
Basically, the expected results for a strength training program are two: increased muscle mass (bodybuilding) and improved strength. These would lead to a healthier and better looking physique with a lower percentage of body fat and improved athletic performance.
In essence, training your body for strength is not rocket science, but the vast majority of the people could improve the way they exercise.
There are 6 main body movements in strength training:
1. Squatting - which is knee and hip extension, like in barbell squats, Bulgarian split squats, lunges, etc
2. Hip hinge extension - like in deadlifts, Kettlebell swings, etc
3. Chest press - like in push-ups, barbell bench press, etc
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Back row - opposite movement of the chest press, like barbell rows, Gym Rings Rows, etc
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Vertical press - like in shoulder press
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Vertical pull - like in chin-ups, pull-ups, etc
Practice these movements consistently, increase the loads progressively and you will achieve exceptional results.
It is recommended to do a minimum 2 sessions per week. Most trainees do 3-4 sessions a week, up to 6 sessions a week. Professional athletes train multiple times every day.
Terminology
Strength training = also known as resistance training, weight training is moving against resistance (own body weight, free weights - barbell, dumbbell, kettlebell, elastic resistance, machines, etc)
Body parts = legs and glutes, calves, lower back, abs, back, chest, shoulders and traps, biceps, triceps, forearms
Exercise = a specific movement to practice with good form. Ex - Barbell squat, Gym Rings Pull-ups, Biceps Dumbbells Curls, One arm standing overhead kettlebell press, etc
Set = a group of repetitions executed without a break
Repetition = one single movement from start to finish
Load = the weight used or the magnitude of the resistance
1 RM = 1 Repetition Maximal - the load you can use to perform only one repetition correctly, without being able to perform another consecutive rep
10 RM = 10 Repetitions Maximal - the load you can use to perform ten repetitions correctly, without being able to perform another consecutive rep
1 RIR = Repetition in Reserve - a measure of the exercise difficulty, that tells that at the end of the set, you could have performed one extra repetition before failure
3 RIR = 3 Reps in Reserve - at the end of a set you could have performed 3 extra repetitions
Training 1 - body weight - Strength and Bodybuilding
Strength and bodybuilding - Body weight 1.0
Total time: 25 - 35 min
Practice 2 - 3 times a week - AA
Rest about 60 - 120 seconds between sets
Load: 2-3 RIR
Training 2 - body weight - Strength and Bodybuilding
Strength and bodybuilding - Body weight 2.0
Total time: 25 - 35 min
Practice 2 - 3 times a week - AA
Rest about 60 - 120 seconds between sets
Load: 2-3 RIR
Training 3 - free weights - Strength
Strength - Free weights 1.0
Total time: 45 - 60 minutes
Practice 2-3 times a week - AA
Rest 90 - 180 seconds between sets
Load = 1 RIR
Training 4 - free weights - Strength and bodybuilding
Bodybuilding and strength - Free weights 1.0
Total time: 60 - 75 min
Practice 2 - 3 times a week - AAA
Rest about 60 - 90 seconds between sets
Load = 2 RIR
Training 5 - free weights - Strength
Strength - Free weights 2.0
Total time: 90-120 min
Practice 3 times a week - ABC
Rest about 120 - 180 seconds between sets
Load = 0-1 RIR
A
B
C
Training 6 - free weights - Bodybuilding
Bodybuilding - Free weights 2.0
Total time: 75 min
Practice 4 times a week - A1B1A2B2
Rest about 60 - 90 seconds between sets
Load = 2-3 RIR
Training 7 - free weights - Strength
Training program
4 days a week – A1B1/A2B2 (MT/TF, MW/FS, MT/FS, TW/FS)
About 60 - 120 minutes each session (If you have limited time perform only the * exercises)
A – Lower Body, Abs and Shoulders
B - Upper body – Chest, Upper back, Triceps, Biceps
Before strength training 4 – 5 min warm up – treadmill, elliptical, etc + 2-3 min joints mobilization
Before each exercise perform warm-up sets: see the brackets (?)
12 RM – a load that allows you to perform 12 reps with correct form (you can not complete a 13th rep with good form)
Rest about 90 – 150 seconds between sets
n – as many as possible (with good form)
BW – body weight
Aim to increase weight every week by 1 – 5 kg, depending on exercise
Strength developing program
4 days a week, 6 weeks cycle
Every week increase your load and decrease the reps, so in the first week you start at 6 RM and in the 6th
week you go up to 1 RM.
After you go 2 RM, start to add 2 more sets for each exercise (10 reps/ 12 RM load) after the program sets in order to maintain some training volume. By the end of this cycle your 1 RM should increase.
When you main goal is strength development, you should rest more between sets (2-3 min) and 3-5 min between exercises.
