The common mistake that beginner, and sometimes even experienced, lifters make is overthinking or overcomplicating their training. For a successful and easily tracked progressive plan it is a simple matter of manipulating the basic variables
Name: Matt Sallis
University: St Mary’s
Course: Strength & Conditioning
Year of Study: 3rd
- Compound exercises – a multi-joint/multi-muscle group exercise
- Isolation exercises – a single-joint/single-muscle group exercise
- Sets – a group of reps
- Concentric – the lifting portion of the exercise
- Eccentric – the returning/lowering portion of the exercise
- Intensity – the weight at which the exercise is performed
- Reps – ‘repetition’, one rep represents one complete movement of the exercise in question. Lower rep ranges, 1-6, tend to produce muscular strength gains. Rep range 6-12 tend to produce hypertrophic (muscular growth) gains, and higher rep ranges 15+ produce muscular endurance gains. Though specific rep ranges target different goals, this is an inter-relationship spectrum.
- Tempo – the rate/speed in seconds at which the lift is performed. Tempo can be used to differentiate training. Quicker performing reps aim to produce speed and therefore muscular power, whilst slower performing reps are aimed at increasing time-under-tension (TUT) and therefore growth. For example, a tempo of 1-0-4-0 represents the speed in seconds of each part of the lift and can be read as LIFT-NO PAUSE-RETURN-NO PAUSE (in seconds).
- Rest intervals – the amount of rest time given between sets. Rest periods can vary and is dependent on your goal. When training for strength rest times between 2-5mins are employed to enable the lifter to recover enough to perform again at the same capacity – also the case when Power is the goal. Shorter rest times between sets, 5-90 seconds, are used to induce metabolic fatigue/lactate build up within the muscle and employed when muscle growth is your goal. Though specific rest times are designed for different goals, it is an inter-relationship spectrum.
- Steady State Cardio – low intensity cardio usually set around <75% MHR (maximum heart rate) and for longer periods of time. It uses predominantly type1 muscle fibres (muscular endurance fibres) and some type2 and tends to be most people’s choice for targeted fat loss.
- HIIT Cardio – High Intensity Interval Training – short bursts of intense work followed by an active recovery. Performed in shorter periods but at >75% MHR depending on ability, fitness and goal. Employs type 2a and 2x muscle fibres, spares muscle wastage and although isn’t as effective at acutely utilising fat stores for fuel it has a prolonged fat-burning effect thereafter.
There are a number of factors to take into account when planning your training, the key is sticking to the basics and arranging them so that everything plays a part in working towards your goal. To help you on your way to your ideal body it’s imperative to think about these things
Planning your attack
- What is your goal?! Do you want to compete!? Or add 20kg onto your bench press?! Be as specific as you can.
- How many times a week can you train? From this you can determine your training split, you want to be hitting all muscle groups ATLEAST once a week.
- When would you like to achieve your goal by? This will determine the number of phases your overall plan will consist of.
- Do you have weak parts you need to work on? Generally you’ll want to hit these with more volume, or with specific exercises.
- What is your training environment? Be sure to plan your sessions so that you can actually perform them, go check your gym out first and take note of what equipment it is. This will come in handy when that times come to change things up.
- Choose a mixture of exercises. Generally I choose 1-2 compound exercises, and 2-4 isolation exercises for each muscle group. Sessions should start with compound movements and move into isolation work.
- Know your numbers! Set rep ranges, numbers of sets and rest times, which will be dependent on your goal.
- Plan your attack! Once you have these basics set in stone you can then go as far as to use EXCEL to plan your attack. Use each column as a new week, and the rows as an exercise – from there you can input/plan your progressions over the weeks. Alternatively there are mobile Apps that can do this.
Once and only once you’ve mastered being CONSISTENT with the above then it’s time to look at ways of upping the ante with Intensity ramping, plateau busting methods….. click here for Matt Sallis’ Plateau busting training methods