ANY program works, you just have to stick with it and get it done. There are no miracle programs, each one takes dedication.
American College of Sports Medicine, 2009 (Applies to healthy adults.)
1) Optimal strength-training programs include concentric (muscle shortening) and eccentric (muscle lengthening) movements. It should include single and multi-joint exercises.
2) Maximize exercise intensity by training large muscle groups before smaller muscle groups, multiple joint exercises before single joint exercises; and high intensity before low intensity.
3) Beginners should start with 8-12 reps per set, 2-3 times per week.
4) Intermediate and advanced weight trainers should vary their program between 1-12 reps per set using a periodized program that systematically varies the volume and intensity of the workouts. 3-5 days of training per week.
5) Intermediate and advanced strenth trainers should work towards using heavier loads (1-6 reps max.) with 3-5 minutes rest between sets.
6) Programs designed to promote muscle growth (hypertrophy) should use loads equivalent to 6-12 repetitions maximum with 1-2 minutes rest between sets.
7) Power programs should include strength training and light-load exercises performed at fast speeds with 3-5 minutes between sets.
Incorporate these guidelines into your training program or let me design one for you! Keep it real and keep pushing the limits.
A.J. McAlendin
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