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Strength training programs

Read this first

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

  1. Back row - opposite movement of the chest press, like barbell rows, Gym Rings Rows, etc

  2. Vertical press - like in shoulder press

  3. 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

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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

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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

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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

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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

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B

C

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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

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B4-75.AB2.png

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.

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