Principles of Training
Amount of Reps
Any repetition range from 8-20 will work as long as you are consistent in your form and effort. Change reps consistently, to help break out of strength plateau.
Amount of Weight
As much weight as possible. The weight used should be heavy enough to make the set very hard but not too heavy where you are unable to reach the goal number without assistance or cheating on a rep.
Amount of Sets
The number of work sets can vary from 3 - 6 sets. This does not include warm up sets. We use a wide variety of sets and reps to achieve variety and different adaptations. The key ingredient is perfect technique and intensity.
In Between Rest Time
Rest 00:45 - 1:30 minutes between sets of the same exercises. Rest between exercises should be minimal but allow enough time to mentally prepare for maximum effort. Do not waste time chatting or socializing during a workout. This reduces intensity and negates the conditioning effect.
Workout Per Week
Superior results can be obtained from strength training 5 - 6 days a week. You may split your workouts into lower and upper body.
Key Exercises and Performance Order
Perform exercises for the entire body, done in a balanced fashion. An exercise where you “push” should be complemented with one where you “pull”. In general, you should exercise larger muscle groups before small ones. Perform exercises for the hips, thighs, back, chest and shoulders before working the calf, arms, forearms and grip.
To prepare your muscle tendons, ligaments and mind for intense training it is sometimes necessary to do a warm-up set. This set should be done before a multi joint exercise which is performed early in the workout and should prepare you, not tire you out. Your warm-up set should be light and vary from 15-20 reps.
Use Strict Exercise Form on all Exercises
Make the muscle do the work. Eliminate all bouncing, arching and throwing the weight. If you have to cheat to perform a rep then the weight is momentarily too heavy. Do not count cheated reps.
Emphasize the Lowering of the Weight
It should take you twice as long to lower a weight as it did to raise it. The same muscle that lifts a weight also lowers it. You can lower approximately 40% more than you can raise so do not waste this part of the exercise.
Record all Workouts
In order for you to get stronger you must attempt to do more repetition with a given weight or increase the weight. This must be done on a regular basis for you to achieve results. Recording workouts allows you to challenge yourself and keep progress of your gains; otherwise your training can be unproductive.