GENERAL TRAINING

      

GUIDELINES

1.  Always start with big muscle groups first and always do chest before triceps and shoulders, always do back before biceps.

2.  Work each bodypart once a week, except abs and calves, can be work 2-3 times a week.

3.  For big muscles groups, generally do 3-4 exercises per part, 3-4 sets per exercise.

4.  For smaller groups, do 2-3 exercises per part, 2-3 sets per exercise.

5.  Work each muscle group to failure on each set.  Exception for the warm-up sets. Pick a weight where you can not lift more than 12 reps.

6. Take 1-3 minutes rest between each set of 6-12 reps.

7. Split your training based on how many days per week you can go to the gym and how long you want to spend there.  The general guideline is 45 to 60 minutes weight training per session.

8. For any total beginner it would be wised not starting with heavy weights but rather a weight from where you can lift in the 12-15 rep range until you have mastered the proper form and all this to avoid any injury.

EXAMPLE OF A TRAINING SPLIT

Monday: back & abs

Tuesday: chest & soulders

Wednesday: cardio

Thursday: legs, calves

Friday: arms

Saturday: off

Sunday: cardio

THE REP UNDER  THE MAGNIFYING GLASS

 

LOW REPS

When people spend time doing low reps, like 1-4 reps, they are generally focusing on the STRENGTH component. Some people can build great size with those pattern reps, BUT for MOST PEOPLE, the time under tension (TUT), is TOO LOW to significantly contribute to size gains. These low reps scheme are primarily training the NEUTRAL SYSTEM and help stimulate ligament and tendon growth.

LOW-MEDIUM REPS

The general rep range thought of 5-8 reps works very well for strength and size is also built, AS LONG THE REPS AREN'T DONE TOO FAST. Some people respond better than others to this rep range and some people build incredible size doing 6-8 reps and for others, with those rep range, mostly strength is built. This has alot to do with muscle fiber composition which is unique to every individual and THE WAY that reps are perform.

MEDIUM-HIGH REPS

Reps from 8-15 are what are traditionally done in bodybuilding to FOCUS ON SIZE AT THE EXPENSE OF STRENGTH. Because the TIME UNDER TENSION (TUT) is increased, this range works very well to help ACCRUE MASS.

HIGH REPS

Most bodybuilder's do not do high reps that start at 15 and go up. This COULD BE a shame because depending on how they are completed they could be absolutely the best way to go for SOME MUSCLES groups, and for SOME people. Legs especially respond well to higher reps especially for SOME people who has primarily slow twitch fibers.