subject: Simple strenght training [print this page] Simple strenght training Simple strenght training
Notice: The information you'll find below is based on studies from books and articles, observations in the gym and from personal training experience. I only share information and can not be held responsible for your actions regarding this information.
THE KEYS TO SUCCESS
Analyse
Alot of the availible information about strenght training is geared towards competitive lifters and professional athletes who have the time and energy to devote to long systematic training programs. Of course there are exceptions, but for most people who just like to work out and get a strong, good looking physique while doing so, these programs just are not optimal.
Normal people have obligations beyond the gym. We have kids, families, jobs, stress and friends. These are all things that one needs to consider when designing a training routine. The reason for this is simple to understand, and that reason is time. More importantly the lack of it.
Realize
It is extremely important to understand that you cannot succeed if you cannot be concistant. This rings true for all walks of life and training is not an exception. Planing to work too often or too hard will only lead to failure and disappointment or injury. We don't want that. We want results and we want success. This only happens when you realistically assess the availible time you can use for training.
Why is it so important? It is important because it is the very core of your training. How many times per week you go to the gym determines how much and how hard you can train. More frequent training demands less work and vice versa. Availible training time also affects the choice of exercises, as you will see below.
Capitalize
Your whole training should be revolving around compound, multi-joint movements such as the barbell squat and the deadlift. The more time you have, the more you can split down your routine. This has the advantage of more frequent training stimulus which leads to increased recovery abilities and faster neural adaptation. If you don't have the time to work out four times a week, don't sweat it. You can reap the benefits of more frequent training with a full-body routine! And here's how it works:
Principle
1. Train every 72 hours or every third day.
2. Train the whole body with compound movements
3. Strive to add either, more sets, more reps or more weight to your lifts the next time.
4. Periodically change the approach to your training from volume oriented to intensity oriented.
5. Use enough weight to challenge you while adhering to good lifting form.
An example.
Intensity oriented phase (use as long as productive, then switch to more volume oriented)
Session A
1. Power Snatch / Dumbell Swing 3-5x3
2. Barbell squat 2x6 (when you can get 6 reps on both sets, add weight)
3. Power clean and press 2x6 ( same as above)
4. Chin-ups 2x6-8 reps
Session B (approx. 72h later)
1. Deadlift 2x3 (when accomplished, add weight for next session)
2. Bench press 2x6 (same as above)
3. Bent over row 3x8
4. Weighted dips 2x8
Want an easy way to turn this in to a higher volume split? Reverse the sets and reps start with the same weight that you used before.
