PHASE II: PART 2: EXERCISE - RESISTANCE TRAINING

     THERE IS SO MUCH CONFLICTING INFORMATION AVAILABLE ON THE INTERNET, IT CAN BE HARD TO SIFT THROUGH THE SHEER VOLUME OF IT TO FIGURE OUT WHAT WORKS FOR YOU. I PREFER TO FOLLOW A MORE INTUITIVE STRENGTH TRAINING PROTOCOL WITH RESISTANCE TRAINING.

     I CREATED THE TABLE BELOW TO SERVE AS A GUIDE FOR MY CLIENTS TO HELP THEM UNDERSTAND HOW TO SUCCESSFULLY STRENGTH TRAIN WITHOUT ME IN THEIR FACE COUNTING (OR MISCOUNTING) REPS. THIS TABLE IS ALSO WHAT I USE TO ESTABLISH A FOUNDATION OF STRENGTH AND SIZE BEFORE I MOVE INTO A MORE SPECIALIZED MODE OF TRAINING BASED ON A CLIENT'S GOALS. IF YOU ARE A BEGINNER TO STRENGTH TRAINING, START HERE. 

**HYPERTROPHY - MUSCLE GROWTH**

**STRENGTH - MUSCLE'S ABILITY TO GENERATE FORCE**

**ENDURANCE - MUSCLE'S RESISTANCE TO FATIGUE**

I HAVEN'T INCLUDED ANY PERCENTAGES OF 1 RM (1 REP MAX) WEIGHTS. IT IS MY BELIEF THAT IF YOU ACHEIVE THE INTENDED SENSATION UPON COMPLETION OF THE SET THEN YOU HAVE FOUND THE APPROPRIATE WEIGHT. 

SEE THE EXAMPLES BELOW:

THERE ARE MANY ALTERNATE APPROACHES TO RESISTANCE TRAINING THAT GO WELL BEYOND WHAT I'VE LISTED. SOME OF THESE ARE TAILORED EXCLUSIVELY FOR MUSCLE HYPERTROPHY, ENDURANCE,OR STRENGTH. I WON'T GO TOO DEEPLY IN DEPTH, BUT I WILL MENTION THE FOLLOWING:

G.V.T. IS DESIGNED TO RAPIDLY INCREASE LEAN BODY MASS. THE APPROACH FOLLOWS A 10 X 10REP/SET RANGE AT APPROXIMATELY 60% OF YOUR 1 REP MAX.IT WILL LEAVE YOU WITH DEEP MUSCLE SORENESS AND PUT YOU AT INCREASED RISK FOR INJURY IF YOU ARE NOT RECOVERING WELL. BEARING THIS IN MIND, IT WOULD BE UNWISE TO WORK ONE MUSCLE GROUP MORE OFTEN THAN ONCE EVERY 4-5 DAYS.

FORCED REPS - EMPLOYING A SPOTTER TO CRANK OUT A FEW EXTRA REPS WHEN YOU'RE REACHING MUSCULAR FATIGUE OR FAILURE.

PRE-EXHAUSTION - SINGLE-JOINT, OR ISOLATION EXERCISES TO FATIGUE A MUSCLE BEFORE PERFORMING COMPOUND MOVEMENTS; ULTIMATELY LEADING TO GREATER MUSCLE GROWTH AND REQUIRING LESS WEIGHT TO DO SO.

MUSCLE CONFUSION - PERIODICALLY CHANGING BROAD ASPECTS (ORDER OF EXERCISES, WEIGHTS USED, REST DURATION, ETC.) OF YOUR WORKOUT TO PREVENT STALLNG IN MUSCLE DEVELOPMENT. ADDITIONALLY, IT KEEPS WORKOUTS FROM GETTING TEDIOUS AND BORING.

MUSCLE PRIORITY - THIS TECHNIQUE IS A SMART VERSION OF PRE-EXHASUTION. IN THIS,YOU PRIORITIZE LAGGING MUSCLES GROUPS AND TRAIN THEM AT THE BEGINNING OF THE WORKOUT. ALSO, YOU CAN INCORPORATE. LAGGING MUSCLE AT THE BEGINNING OF AN ENTIRELY SEPARATE WORKOUT, LIKE BICEPS ON LEG DAY. THIS TECHNIQUE IS SAID TO HELP BREAK MUSCLE DEVELOPMENT PLATEAUS.

PARTIAL REPS - PARTIAL REPS UTILIZE PERFORMING A MOVEMENT THROUGH ONLY A PORTION OF THE RANGE OF MOVEMENT IN ORDER TO BREAK STICKING POINTS IN STRENGTH DEVELOPMENT. WHEN INTEGRATED INTENTIONALLY, LIKE RACK PULLS FOR DEADLIFTS, PARTIAL REPS CAN HELP A LIFTER BECOME MORE EFFECTIVE AT THE FULL MOVEMENT.

SUPER SPEED -  THIS PRINCIPLE RELIES ON GENERATING POWER AND SPEED THROUGH THE CONCENTRIC PHASE OF A LIFT, BUT DECELERATING THE MOVEMENT AND FOLLOWING A TEMPO FOR THE ECCENTRIC PHASE. THIS APPROACH HELPS BUILD POWER, REACTIVITY, AND EXPLOSIVENESS FOR THE LIFT.

DESCENDING SETS - (A.K.A. DROP SETS) THIS IS POSSIBLY ONE OF THE MOST HEAVILY RECRUITED OF THE WEIRDER PRINCIPLES IN MAINSTREAM GYMS, BUT IT IS STILL VASTLY UNDER-UTILIZED BY MOST LIFTERS BECAUSE IT'S SO CHALLENGING. THE LIFTER PERFORMS SETS OF A LIFT TO MUSCLE FAILURE, IMMEDIATELY REMOVE SOME WEIGHT, AND CONTINUE TO PERFORM SETS REPEATING THE PROCEDURE UNTIL THEY'RE AT "0" WEIGHT. AN EXAMPLE OF THIS WOULD BE ON A BENCH PRESS. THE LIFTER MIGHT START WITH 6 X 25-POUND PLATES (345LBS TOTAL). AFTER EVERY SET, THE LIFTER WOULD QUICKLY REMOVE ONE PLATE FROM EACH SIDE AND CONTINUE UNTIL HE WAS LEFT WITH JUST THE BAR.

STAGGERED SETS - STAGGERED SETS ARE SIMILAR IN CONSTRUCTION TO CIRCUIT TRAINING. THE LIFTER WILL RECRUIT MULTIPLE MUSCLE GROUPS IN SUCCESSION, LEAVING TIME FOR THE LARGER MUSCLES TO RECOVER WHILE TAXING THE SMALLER NON-COMPETING ONES. THIS TECHNIQUE INCREASES THE PACE OF THE WORKOUT AND SHORTENS ITS OVERALL DURATION.

KEEPING A WORKOUT PROGRAM AS SIMPLE AS POSSIBLE IN THE BEGINNING IS ONE OF THE SMARTEST APPROACHES TO LEARNING A NEW TRAINING MODALITY. NAIL THE BASICS AND THEN TRY TO MOVE ON TO BIGGER AND BETTER EXERCISES. HERE ARE SOME VERY BASIC MOVEMENTS CATEGORIZED BY THE MUSCLES THEY RECRUIT. 

• PICK ONE OR TWO EXERCISES PER MAIN MUSCLE GROUP.

THEN, USING THE CHART ABOVE PUT YOUR SETS TOGETHER AS  FOLLOWS:

• WARM UP -  EACH MAIN MUSCLE GROUP.
• WORKING - EACH MUSCLE GROUP
• HEAVY - EACH MAIN MUSCLE
• BURNOUT - LAGGING MUSCLE GROUPS

GENERAL STRENGTH TRAINING EXERCISES:

CHEST:

BENCH PRESS (BARBELL, DUMBBELLS) - 

• FLAT 

FLYS - 

• FLAT 
• STANDING, CABLE (STIRRUPS)
• SEATED, PEC DECK

PUSH UPS - 

• CONVENTIONAL

BACK:

BENT-OVER ROWS (BARBELL, DUMBBELLS) - 

•  PENDLAY ROW
•  YATE'S ROW
•  WIDE-GRIP, OR REAR DELT ROW

SEATED ROWS - 

• NEUTRAL-GRIP, CABLE (V-GRIP OR DOUBLE D)
• REVERSE-GRIP, CABLE (STRAIGHT BAR OR LAT BAR)

LAT PULLDOWN - 

• WIDE-GRIP, CABLE (LAT BAR)
• PULL UPS

TRICEPS:

TRICEPS EXTENSIONS (DUMBBELL)

• STANDING OVERHEAD EXTENSIONS (DUMBBELL)
• LYING EXTENSION OR SKULLCRUSHER (BARBELL, DUMBBELLS)
• TRICEPS KICKBACKS (DUMBBELLS)
• STANDING EXTENSIONS, CABLE (ROPE)

BICEPS:

BICEPS CURLS

• CONVENTIONAL (BARBELL, DUMBBELLS)
• HAMMER CURLS (DUMBBELLS)

SHOULDERS:

FACE PULL - 

• CABLE (ROPE)

DELT RAISES - 

• FRONT RAISES (BARBELL, DUMBBELLS)
• LATERAL RAISES (DUMBBELLS)
• REVERSE, OR REAR FLYS (DUMBELLS)
• UPRIGHT ROWS (BARBELL OR DUMBBELLS)

CORE:

• SIT UPS
• V-SITS, OR JACK KNIFE
• PLANK
• ROTATIONAL V-SITS (DUMBBELL)
• REVERSE CRUNCHES
• SUPERMANS

GLUTEUS:

MAXIMUS:

SQUATS - 

• BACK (BARBELL, DUMBELLS)
• GOBLET SQUATS (DUMBBELL)
• FRONT SQUATS (BARBELL, DUMBELLS)

LUNGES - 

• CONVENTIONAL (BARBELL, DUMBBELLS)
• BULGARIAN SPLIT SQUATS

DEADLIFTS - 

• ROMANIAN DEADLIFTS (BARBELL, DUMBBELLS)
• STIFF-LEGGED DEADLIFTS (BARBELL, DUMBBELLS)

HIP EXTENSION:

• HIP THRUSTS/BRIDGES (BARBELL, DUMBELL)
• GLUTE KICKBACKS, CABLE (ANKLE STRAP)

MEDIUS/MINIMUS:

SQUATS - 

• SUMO SQUATS

LUNGES - 

• CURTSY LUNGES (BARBELL, DUMBBELL)

HIP ABDUCTION:

• LATERAL BANDED WALKS (RESISTANCE BAND)
• STANDING SIDE LEG LIFT (RESISTANCE BAND)
• HIP ADBUCTION (GYM - MACHINE)

HIP ADDUCTORS:

• HIP ADDUCTION (GYM  - MACHINE)

QUADRICEPS:

VASTUS LATERALIS:

SQUATS - 

• BACK (BARBELL, DUMBBELLS)
• FRONT (BARBELL, DUMBBELLS)
• GOBLET (DUMBBELL)
• HACK (GYM - MACHINE

LUNGES -

• STATIONARY (BARBALL, DUMBBELLS)
• BULGARIAN SPLIT SQUATS (BARBELL, DUMBBELLS)

LEG PRESS:

• NARROW STANCE LEG PRESS (GYM - MACHINE)
• CONVENTIONAL LEG PRESS (GYM. - MACHINE)

KNEE EXTENSIONS:

• LEG EXTENSION (GYM - MACHINE)

RECTUS FEMORIS:

SQUATS - 

• BACK (BARBELL, DUMBBELLS)
• FRONT (BARBELL, DUMBBELLS)
• GOBLET (DUMBBELL)
• HACK (GYM - MACHINE

LUNGES -

• WALKING (BARBELL, DUMBBELLS)

KNEE EXTENSIONS - 

• LEG EXTENSIONS (GYM - MACHINE)

HIP FLEXION - 

• PSOAS MARCH (RESISTANCE BAND)

VASTUS MEDIALIS:

SQUATS - 

• BACK (BARBELL, DUMBBELLS)
• FRONT (BARBELL, DUMBBELLS)
• GOBLET (DUMBBELL)
• HACK (GYM - MACHINE

LUNGES -

• WALKING (BARBELL, DUMBBELLS)
• STATIONARY (BARBELL, DUMBBELLS)

KNEE EXTENSIONS - 

• LEG EXTENSIONS (GYM - MACHINE)

HAMSTRINGS:

BICEPS FEMORIS (OUTER):

DEADLIFTS - 

• SUMO
• CONVENTIONAL
• STIFF-LEGGED
• ROMANIAN
• LEG CURLS

KNEE FLEXION - 

• LEG CURLS (GYM - MACHINE)

SEMITENDINOSUS/SEMIMEMBRANOSUS (INNER)

DEADLIFTS - 

• SUMO (BARBELL, DUMBBELLS)
• CONVENTIONAL (BARBELL)
• STIFF-LEGGED (BARBELL, DUMBBELLS)
• ROMANIAN (BARBELL, DUMBBELLS)

KNEE FLEXION

• HAMSTRING CURLS (GYM - MACHINE)
• NORDIC CURLS/DROPS

CALVES:

GASTROCNEMIUS:

PLANTAR FLEXION - 

• STANDING CALF RAISES
• SPRINTING

SOLEUS:

• SEATED CALF RAISES (GYM - MACHINE, DUMBBELL)
• JUMP ROPE

TRY MAKING IT MORE CHALLENGING BY RECRUITING ADDITIONAL MUSCLES, STABILIZERS, AND PLAYING WITH YOUR FORM.

1. PRONATED GRIP – OVERHAND GRIP
2. SUPINATED GRIP – UNDERHAND GRIP (SEE THE PICTURE ON THE LEFT)
3. NEUTRAL GRIP – PALMS FACING INWARD
4. SPLIT GRIP – EACH HAND GRIP OPPOSES THE OTHER
5. BIPOLAR GRIP – GRIPPING UNEVEN/MULTI-TACTILE SURFACES

1. CONTRALATERAL – THE WEIGHT TO THE OPPOSING SIDE
2. IPSILATERAL – THE WEIGHT TO THE SAME SIDE

1. BENT ARM/LEG
2. STRAIGHT ARM/LEG

(FROM MOST STABLE TO LEAST)

1. SEATED
2. STANDING
3. KNEELING
4. STANDING SINGLE-LEG
5. LUNGE STANCE
6. UTILIZATION OF CHALLENGING TRAINING PLATFORMS (AIREX PAD, BOSU BALL, ETC.)

WHEN IN DOUBT ABOUT WHAT MUSCLES YOU’RE UTILIZING, CHECK THE ANATOMY!