The entry below comes directly from the training manual all of my private clients receive. Whether your training on your own or with a trainer such as myself, understanding and applying the principles outlined below, in my opinion, are the key to your success as it relates to strength training and resistance training. PJS
STRENGTH TRAINING PRINCIPLES
1. Train to Prevent Loss of Lean Muscle and the Accompanying Reduction in Resting Metabolic Rate
This is the overall goal of the strength component of your program. All points that follow compliment and facilitate this principle. Why? Every year past the age of 30, the average adult will lose up to ½ lb. of lean muscle tissue per year. As this happens, your body begins to use fewer and fewer calories at rest each day. For every pound of muscle tissue lost, the body will use 50-75 calories less each day. So, if you lose 5 lbs. of muscle tissue between the ages of 30 and 40, your body may be using up to 375 calories less daily. Over the course of a year, that equates to 39 lbs. of body fat. This is the reason many adults experience a “creeping” weight gain of a few pounds “here and there” each year as they age, despite not necessarily eating any more calories than they had previously. Through full body resistance training, we attempt to both regain any muscle tissue lost to this point, and also to prevent any further loss of lean muscle. Furthermore, the age related loss of muscle tissue and, consequently, muscular strength, makes your daily tasks of living more and more difficult. If you wish to continue “doing what you have always done” (working around the yard, picking up your grandchildren, participating in active recreational activities, etc.), you need to maintain your strength and muscle mass.
2. Full Body Training
Each session, you will train the following major muscle structures-chest, back, shoulders, arms, hips, thighs, abdominals, and low back. Why? A common mistake many people make is that they only strength train certain areas (a problem area such as the back of the arm, abdominals, etc.). If you wish to avoid age related loss of lean muscle mass, you must train ALL of your major muscle structures. This will prevent a decline in your resting metabolic rate (the number of calories your body uses at rest, which accounts for 70+% of your daily energy expenditure).
3. Train to Become Progressively Stronger
For example, if you completed 10 repetitions using 100 lbs. in a particular exercise during your first session, we will attempt to complete 10 repetitions using 102 lbs. during the next workout (…and then 105 lbs. the next workout, etc.). Why? Training in this manner will ensure that your muscles receive an adequate stimulus to continue getting stronger. This will give your muscles consistent incentive to maintain their current size and tonus, which will prevent the age related loss of lean muscle and the accompanying reduction in resting metabolic rate.
4. Overload
In relationship to #2 above, this essentially means using weights that are challenging and near maximal for the number of repetitions called for on any particular exercise. Why? Many people, when left on their own, will stop a set of a particular exercise at, for example, 10 repetitions when, in fact, 5 or even 10 more repetitions were possible. Training like this will do very little to produce increases in strength, and, consequently, very little to prevent the age related loss of lean muscle tissue and the accompanying reduction of your resting metabolic rate. Furthermore, using challenging weights will increase the amount of calories burned during the exercise (for example, it takes your body more energy to move 100 lbs. than it does to move 90 lbs.)
5. Train with Perfect Exercise Form and Body Alignment
Every repetition, of every set, of every exercise you perform under my guidance should be perfect. Repetitions should be smooth and slow. There should be no momentum used when performing repetitions, no “herky jerky” motions, etc. Furthermore, there should be no twisting, turning, or otherwise contorting your body in order to gain a leverage advantage. Why? Doing any of the above may allow you to use more weight and/or complete more reps, but it takes tension off of the target muscle structure(s) that we are trying to get stronger, and opens the door for an injury. Training in this manner takes focus, discipline and the ability to put up with some muscular discomfort…along with a lot of correcting and coaching from me. Training this strictly is an acquired skill and is something that will come over time. Training “sloppy” will prevent you from achieving the overall goal of your resistance training program: preventing muscle loss/regaining muscle and preventing a decrease in your resting metabolism (which will ultimately increase bodyweight/fat).
6. Train Through a Full Range of Motion
As long as it is pain free, repetitions will be done in an “all the way up/all the way down” manner. Why? Besides providing your muscles with a greater stimulus to become stronger, training through a full range of motion will also provide an increase in flexibility.
7. Train with Focus & Determination
In order to train using progressively challenging weights, strictly, and through a full range of motion, you must focus and have a determined, aggressive attitude. Why? A lapse in concentration will not allow you to reach your full strength potential, and, therefore, will not allow you to achieve the ultimate goal of the strength training program. Training with focus and determination is the difference between “working out” and TRAINING (training is goal oriented).
8. Train with a Willingness to Learn and to Receive Coaching
This is tied to number seven above. Why? If I correct you in regards to your exercise form and technique, or if I ask something of you, I am doing so for a reason: to achieve the goals of the program. Training haphazardly and with an “in one ear out the other” mentality will not allow you to achieve the goals of the program. I ask that you please make an effort to adhere to my coaching and instructions. If I ask something of you, it is because I believe that you can, in fact, do it. If I didn't think you were capable of doing something at a certain point in time, I would not have asked you to do it. Please know that I believe in your ability, and I ask that you please have the internal motivation to give your best effort. Many times you may feel a weight training exercise is “too heavy” or that a cardiovascular conditioning activity is “too hard”. In these cases, I ask you remember you wouldn't have been asked to perform at a certain level of intensity unless I thought you were capable of it. Bottom line: “buckle down” and give your best effort. If you don't achieve what I ask on a certain day, don't have it be from a lack of trying or focus/concentration.
STRENGTH TRAINING PRINCIPLES
1. Train to Prevent Loss of Lean Muscle and the Accompanying Reduction in Resting Metabolic Rate
This is the overall goal of the strength component of your program. All points that follow compliment and facilitate this principle. Why? Every year past the age of 30, the average adult will lose up to ½ lb. of lean muscle tissue per year. As this happens, your body begins to use fewer and fewer calories at rest each day. For every pound of muscle tissue lost, the body will use 50-75 calories less each day. So, if you lose 5 lbs. of muscle tissue between the ages of 30 and 40, your body may be using up to 375 calories less daily. Over the course of a year, that equates to 39 lbs. of body fat. This is the reason many adults experience a “creeping” weight gain of a few pounds “here and there” each year as they age, despite not necessarily eating any more calories than they had previously. Through full body resistance training, we attempt to both regain any muscle tissue lost to this point, and also to prevent any further loss of lean muscle. Furthermore, the age related loss of muscle tissue and, consequently, muscular strength, makes your daily tasks of living more and more difficult. If you wish to continue “doing what you have always done” (working around the yard, picking up your grandchildren, participating in active recreational activities, etc.), you need to maintain your strength and muscle mass.
2. Full Body Training
Each session, you will train the following major muscle structures-chest, back, shoulders, arms, hips, thighs, abdominals, and low back. Why? A common mistake many people make is that they only strength train certain areas (a problem area such as the back of the arm, abdominals, etc.). If you wish to avoid age related loss of lean muscle mass, you must train ALL of your major muscle structures. This will prevent a decline in your resting metabolic rate (the number of calories your body uses at rest, which accounts for 70+% of your daily energy expenditure).
3. Train to Become Progressively Stronger
For example, if you completed 10 repetitions using 100 lbs. in a particular exercise during your first session, we will attempt to complete 10 repetitions using 102 lbs. during the next workout (…and then 105 lbs. the next workout, etc.). Why? Training in this manner will ensure that your muscles receive an adequate stimulus to continue getting stronger. This will give your muscles consistent incentive to maintain their current size and tonus, which will prevent the age related loss of lean muscle and the accompanying reduction in resting metabolic rate.
4. Overload
In relationship to #2 above, this essentially means using weights that are challenging and near maximal for the number of repetitions called for on any particular exercise. Why? Many people, when left on their own, will stop a set of a particular exercise at, for example, 10 repetitions when, in fact, 5 or even 10 more repetitions were possible. Training like this will do very little to produce increases in strength, and, consequently, very little to prevent the age related loss of lean muscle tissue and the accompanying reduction of your resting metabolic rate. Furthermore, using challenging weights will increase the amount of calories burned during the exercise (for example, it takes your body more energy to move 100 lbs. than it does to move 90 lbs.)
5. Train with Perfect Exercise Form and Body Alignment
Every repetition, of every set, of every exercise you perform under my guidance should be perfect. Repetitions should be smooth and slow. There should be no momentum used when performing repetitions, no “herky jerky” motions, etc. Furthermore, there should be no twisting, turning, or otherwise contorting your body in order to gain a leverage advantage. Why? Doing any of the above may allow you to use more weight and/or complete more reps, but it takes tension off of the target muscle structure(s) that we are trying to get stronger, and opens the door for an injury. Training in this manner takes focus, discipline and the ability to put up with some muscular discomfort…along with a lot of correcting and coaching from me. Training this strictly is an acquired skill and is something that will come over time. Training “sloppy” will prevent you from achieving the overall goal of your resistance training program: preventing muscle loss/regaining muscle and preventing a decrease in your resting metabolism (which will ultimately increase bodyweight/fat).
6. Train Through a Full Range of Motion
As long as it is pain free, repetitions will be done in an “all the way up/all the way down” manner. Why? Besides providing your muscles with a greater stimulus to become stronger, training through a full range of motion will also provide an increase in flexibility.
7. Train with Focus & Determination
In order to train using progressively challenging weights, strictly, and through a full range of motion, you must focus and have a determined, aggressive attitude. Why? A lapse in concentration will not allow you to reach your full strength potential, and, therefore, will not allow you to achieve the ultimate goal of the strength training program. Training with focus and determination is the difference between “working out” and TRAINING (training is goal oriented).
8. Train with a Willingness to Learn and to Receive Coaching
This is tied to number seven above. Why? If I correct you in regards to your exercise form and technique, or if I ask something of you, I am doing so for a reason: to achieve the goals of the program. Training haphazardly and with an “in one ear out the other” mentality will not allow you to achieve the goals of the program. I ask that you please make an effort to adhere to my coaching and instructions. If I ask something of you, it is because I believe that you can, in fact, do it. If I didn't think you were capable of doing something at a certain point in time, I would not have asked you to do it. Please know that I believe in your ability, and I ask that you please have the internal motivation to give your best effort. Many times you may feel a weight training exercise is “too heavy” or that a cardiovascular conditioning activity is “too hard”. In these cases, I ask you remember you wouldn't have been asked to perform at a certain level of intensity unless I thought you were capable of it. Bottom line: “buckle down” and give your best effort. If you don't achieve what I ask on a certain day, don't have it be from a lack of trying or focus/concentration.
3 comments:
Excellent strength training info.
Love the blog and articles.
Keep up the great work!
--Corey
Thanks Corey.
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