Advance Resistance Training for Health & Fitness Professionals

Transcription

1 s EDUCATION WORKSHOPS Advance Resistance Training for Health & Fitness Professionals with B.App.Sc (Physio), Dip.Ed (P.E.)

2 CONTENTS Topic Page 1. Introduction 3 2. Muscle Physiology & Training Implications 3 3. Programming for Hypertrophy 5 Genetic Potential & Pre-training Status 5 Exercise Selection 5 Order of Exercises 7 Intensity & Number of Repetitions 7 Number of Sets 9 Rest Between Sets 10 Frequency of Workouts A Long Term Approach to Hypertrophy Classification of Training Methods / The Method Periodisation Program for Personal Trainers 15 2

3 INTRODUCTION What is Hypertrophy? The muscular enlargement that results from a resistance training program is called hypertrophy and is primarily a result of an increase in the cross sectional area of the existing fibres. Mechanism for Hypertrophy: Hypertrophy may be due to one or more of the following changes: an increase in the synthesis of contractile proteins actin and myosin increased total amount of actin and myosin increased number of muscle fibres (hyperplasia) increase in intermyofibrillar space ( space between actin and myosin filaments) increased connective tissue between fibres increased capillary density per muscle fibre The stimulus for hypertrophy: tension ( possibly related to time under tension) metabolic stress hormonal variables volume variety MUSCLE PHYSIOLOGY & TRAINING IMPLICATIONS a) The Length Tension Curve This implies that there is an optimal length at which the muscle will produce maximal force (this does not necessarily mean that we will lift the greatest weight at this length). The potential for a muscle to fully lengthen is often limited by joint factors 3

4 Training Implications from the Length Tension Curve pre stretching a two joint muscle at one end may lead to an increased force production at the other end (e.g. seated hamstring curls, preacher curl, overhead tricep extensions, ball crunches) utilize exercises that include a full pre stretch ( thus maximal time under tension) (e.g. Romanian Deadlift, Arnold Press, DB bench, roman push-up, close grip chin/pulldown). b) Muscle Fibre Type and Recruitment Order The topic of fibre type and implications for training is a difficult area as we continue to have conflicting research as to the individual genetic variations in fibre type, effect of training protocols and reliability of muscle studies (particularly using animal models). Important Considerations There are a lesser proportion of FT fibres in bodybuilders than powerlifters or olympic lifters (natural selection, metabolic drive, sample errors?) Recruitment order is usually from slow twitch to fast twitch FT fibres are called upon in the following circumstances: a) more force is needed b) an increased velocity is needed c) previously activated fibres are becoming fatigued in muscle with multiple actions some motor units may only be used for one of those actions. Training Implications from Muscle Physiology not all of us are able to achieve large amounts of hypertrophy hypertrophy does not take place overnight train to the point of concentric and often eccentric failure the recruitment order is fixed for specific exercises use variety to activate as many motor units as possible do we know our own fibre type? 4

5 PROGRAMMING for HYPERTROPHY 1. Genetic Potential and Pre-Training Status gains will be linked to your genetic potential and pre-training status ( training age) 2. Exercise Selection The following factors need to be considered in the choice of which exercises are to be included in the hypertrophy program. Are we effectively balancing muscle groups? Does the exercise provide an optimal line of pull? Is tension being maintained in the muscle for the majority of the joint action? What part does momentum play in the performance of the exercise? Does the exercise involve a full range of motion and pre-stretch? What hormonal effects occur with response to different exercises? What is the training age of the participant? The Keys to a Great Exercise Must be fundamentally sound from a safety and injury prevention perspective. Is primarily ground based, closed chain and moves origin to insertion, not insertion to origin. Replicates a functional, real life position or movement. The centre of gravity should be positioned over the base of support. Encourages maximal muscle recruitment, neural interaction, and hormonal response. Does not rely on expensive and complex equipment. Can be modified easily to ensure variation and thus compliance. Is compound in nature 5

6 The Big Guns 1. Back Squat 2. Front Squat 3. Overhead Squat - ensure adequate thoracic extension 4. Step-Up 5. Lunge 6. Romanian Deadlift (one and two leg) 7. Deadlift 8. Power Clean 9. Bent-over Row ( or Reverse Hand Bent Row or Roman Row or Inverted Row) 10. Close Grip Chins (or Roman Chin) 11. One Arm Dumbell Row 12. Military Press 13. Arnold Press 14. Handstand Shoulder Press ( or wall press) 15. Incline Dumbell Press 16. Roman Push-up ( use variable partner resistance) 17. Roman Dips ( or parallel bar dips) Rehabilitation Specials 18. Lying L Fly 19. Swiss Ball Pullovers 20. Prone Superman Training Tip these exercises should form the base of any strength and hypertrophy training program. It is not suggested you use them all in every workout, but you must use some in every workout. Each exercise should be stopped when good form or safe body position is no longer maintained. It is important that the exercise chosen is suitable for the level of training of the client. Question: Is there a need to do isolation exercises in a hypertrophy training regime? 6

7 3. Order of Exercises Traditionally hypertrophy programs have been structured to work from large muscle groups to smaller muscle groups. Training Implications for order of exercises: large muscle group exercises and difficult exercises are best performed first agonist / antagonist supersetting circuit training (PHA)? 4. Intensity and Number of Repetitions Intensity is probably the most important variable in resistance training and may be defined as either absolute intensity or relative intensity. Absolute Intensity: What % of your 1RM is being used for the set (e.g. do 1 set of 3 with 90% of your 1RM) Relative Intensity: Training to failure with the chosen weight (e.g. do as many reps as possible with the weight you have) Note: The majority of bodybuilders use relative intensity as they attempt to take each post warm-up set to the point of concentric and often eccentric failure. Most do not even know their 1 RM for each lift. Sample Resistance Training Regimes Purpose Weight Reps Sets Speed Rest Period 2-6 RM slow/med 3-5mins (advanced) Strength 8-12 RM slow/med 2-3 mins (beginner) Power med/heavy fast/max 3-5 mins Muscle 15RM med minimal Endurance Lean Body 30secs-2 med/heavy slow/med Mass mins 7

8 Typical Set Structures a) Straight Sets: 3 x 10 ( same weight each set) only fail on the last rep of the last set ( if at all?) often done in extreme high volume workouts b) Ascending Sets: 1 x 10 ( 80kg) 1 x 10 ( 90kg) 1 x 10 ( 100kg) used by many bodybuilders but the intensity is too low with minimal failure reps. c) Descending Sets: 1 x 10 ( 100 kg) 1 x 10 ( 90 kg) 1 x 10 ( 80kg) a step in the right direction provided the first set was to failure. d) Pyramid: 1 x 20 ( 60kg) 1 x 15 ( 70kg) 1 x 10 ( 80kg) 1 x 15 ( 70kg) 1 x 20 ( 60kg) a very mixed method approach to hypertrophy e) Drop Sets / Forced Reps / Negatives great way to increase intensity be aware of the inverse relationship between intensity and volume. f) Keiser Killer Sets: this set would involve a 1RM concentric lift - then increase the resistance for a heavy eccentric rep - decrease the resistance and complete another maximal concentric rep etc. continue until concentric and eccentric failure is reached. 8

9 How Intense is Your Training? Training Implications for Intensity and Number of Reps each set should be carried out to the point of concentric and often eccentric muscle failure (avoid the temptation to reduce intensity) attempt to keep the muscle under tension for between seconds (lactate training) keep the rep speed between 3-10 seconds for each lifting phase (if we assume a 3/3 pace we will complete 10 reps in 60 seconds). 5. Number of Sets An important consideration in deciding how many sets to do is " the law of diminishing returns". The optimal number of sets will depend upon such things as: quality of recovery intensity of training frequency of training nutritional support use of recovery aids Training Implications f or Number of Sets: before adding sets make sure you get the most out of the ones you are doing. 1-2 sets per body part is plenty for the beginner (less than 6 months of training) 3-6 sets per body part for intermediate trainers (6 months to 2 years) more advanced trainers will complete their chosen number of sets depending on individual recovers and training factors. 9

10 6. Rest Between Sets most hypertrophy programs rest secs between sets this represents a 1:1 work to rest interval 7. Frequency of Workouts The frequency of workouts is related closely to the concept of the "Adaptive Reserve" which is defined as the body s capacity to adapt in a positive way to a training stimulus. The Adaptive Reserve: is greatest when we are rested and rejuvenated is thus depleted when we are overtrained is at its greatest in the beginner recovers when training load is reduced Training Implications for Workout Frequency optimal time for the next workout is at the peak of the supercompensation curve traditionally Mon/Wed/Fri or Tue/Thur/Sat recovery may be enhanced by periodised lighter sessions some muscles recover faster than others 10

11 S ample Split Routines D ouble Splits Monday/Thursday Chest Shoulders Triceps Abs Tuesday/Friday Thighs Back Biceps Calves Monday/Thursday Chest Back Shoulders Abs Tuesday/Friday Thighs Biceps Triceps Calves Monday/Thursday Thighs Back Calves Abs Tuesday/Friday Chest Shoulders Biceps Triceps T riple Splits (often done 3 days on then 1 day off) Day One Day Two Day Three Chest Shoulders Thighs Back Arms Hamstrings Abs Forearms Calves Or Chest Back Thighs Triceps Biceps Shoulders Abs Forearms Calves F our Day Split Day One Day Two Day Three Day Four Chest Thighs Shoulders Back Biceps Hamstrings Triceps Abs (calves every third day) 11

12 The Variable Split System Day Back Quads Calves Abs Delts Arms F'arms Chest Hams 1 X - X X - - X X - X - X X X 3 - X X X - X X X - X X X X X - X - X X - - X X X - 7 X - X X - - X X X - X - X - X etc NOTES: 12

13 A LONG TERM APPROACH TO HYPERTROPHY Two Distinct Training Methods are: a) Hypertrophy (Morphological) Training: The key element in hypertrophy training is not just the exhaustion per set, but the cumulative effect of multiple sets per exercise and per body part. This cumulative effect stimulates the chemical reactions and protein metabolism in the body so that maximal hypertrophy will be achieved. Reach failure to gain success. Load: 70-80% Sets per exercise: Reps per set: > ( 45 secs - 75 secs of tension) Exercises per body part: 2-4 Work Interval: secs Rest Interval: secs Frequency per week: 2-5 dependant on recovery Speed of execution: slow-moderate Key Words: variety and failure b) Maximal Strength (Neural) Training: Load: >85% Sets per exercise: 4-8 Reps per set: 2-6 Exercises per body part: 1-2 Work Interval: varied Rest Interval: 3-8 mins Frequency per week: 2-3 dependent on recovery Speed of execution: attempted concentric acceleration/ slow controlled eccentric Key Words: force and explode 13

14 CLASSIFICATION OF TRAINING METHODS 1. Type One (Hypertrophy) moderate intensity / high volume 8-12 reps per set (45-75 secs of tension) 3-4 sets per exercise 2-3 exercises per body part short rest periods (45-75 secs) can use forced reps, supersets, drop sets 2. Type Two (Strength and Some Hypertrophy) high intensity / moderate volume 4-7 reps per set 2-3 sets per exercise 1-3 exercises per body part moderate rest between sets (75-90 secs) 3. Type Three (Neural) high intensity / low volumes 1-3 reps per set 2-3 sets per exercise 1-2 exercises per body part long rest periods (> 2 mins) 14 THE METHOD Dominant Phase (6 weeks) variation on Type One and Type Two only double or triple split workouts 4-5 workouts per week Alternate Phase (2 weeks) variation on Type Two and Three (if advanced) full body workouts 2-3 workouts per week Rest Phase (1 week) mixed activities

15 Sample Programs R elative Beginner (4-9 months) Dominant Phase (8 weeks) basic type 1 double split routine 3-4 workouts per week Alternate Phase basic type 2 full body workouts 2 workouts per week Intermediate (1-2 years ) Dominant Phase (6-8 weeks) advanced Type 1 double splits 4 workouts per week Alternate Phase (1-2 weeks) Type 2 Full body 2 workouts per week A dvanced (more than 2 years) Dominant Phase (4-6 weeks) advanced Type 1 and 2 double or triple splits 4-5 workouts per week Alternate Phase (1-2 weeks) variations on Type 2 and 3 full body 2-3 workouts per week 15

16 Periodisation Program for Personal Trainers (one hour workout example) Phase 1 Phase 2 Phase 3 Phase 4 Phase 5 Emphasis General Cardio Strength Flexibility Active Rest Maintain Strength Cardio Strength Flexibility Flexibility Cardio Cardio Strength Flexibility 20mins/3x 20min/3x 20min/3x Volume (Duration/Frequency) 30min/2x 60min/1x 15min/2x 15min/2x 15mins/2x 30min/2x 60min/1x 15min/2x 15min/2x 15min/2x 30min/2x 60min/1x Intensity Moderate to high intensity for all 4-8 weeks 4-8 weeks 4-8 weeks 4-8 weeks 2-3 weeks 16