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Resistance Exercise Science Basic Principles of Weight Training

The most basic principle of all exercise is that the body responds to and develops its operational efficiency. This explains the increase in strength and functional capacity to do work after weeks of exercise when compared to the start. Another affect of exercise is a change in the body’s appearance. You end up “make mountains out of mole hills”.

In the absence of physical movement and/or exercise the body will deteriorate and its functional capacity is reduce. Strength will decrease and capacity to do work is reduced.

The above two concepts are so widely accepted by all that we agree it to be a law that it will always happen. We call this the law of use and disuse.

The disuse law is seen by measuring the circumference of a limb before and after being placed in a cast for 6 weeks. The musculature undergoes severe disuse atrophy when compared to the limb not in a cast. The muscle is smaller, weaker, and flaccid (soft & flabby). Even the joint is stiff and more requires effort to move normally.

The use law is clearly observed by measuring the increased peak muscle strength, improved endurance capacity and improved muscle tone of a muscle group after six to eight weeks of continuous exercise training.

Muscle tone and significant strength gains seem to be developed most through working with high resistance relative you your current level of strength using low repetition-training exercise. This phenomenon is referred to as the Specific Adaptation to Imposed Demands or the SAID principle.

Adaptation and overcompensation occur if the particular structure is taxed beyond that level which it is normally accustomed to. By progressively increasing the stress placed on the muscles this forces the muscles to adapt. This is referred to as the overload principle. Adaptation over time is increased muscle mass and increased muscle strength.

In this case the overload can be applied once or two times a week. This is the basis of your lifting workout. You work each muscle group till muscle fatigue is felt, oxygen debt is created, and usually muscle temperature is increased. You increase the lifting resistance to match the increased muscle strength. It is important to increase resistance lifted to match increase in muscle strength.

The choice is to work the full body once or two times a week. If your goal is greater muscle strength development or you just enjoy lifting you select a split routine in which each body part is worked once a week but harder and longer. You hit the weight room 4-6 times a week.

Repetitions are performed using a weight that is relative to your current strength level. Usually 5 to 15 repetitions are performed based on your goals. You will perform 2-3 sets and up to 5 training sets per exercise.

You’ll rest 20 seconds to 5 minutes between sets based on the number of repetitions performed and the effort of physical exertion.

Kevin Shepard MS, CSCS, NSCA-CPT

--------- 3-1-10

Muscle Development Routine 8-10 Week Routine

Mon Tue Wed Thu Fri Sat Sun Chest Abs Shoulder Deadlift Off Legs Off Tricep Bicep Back Calf

Strength Training: If you suffer from any previous injury do not perform any exercise that puts strain or causes pain to the body part. When to increase the weight? Once you are able to complete the prescribed number of reps with ease, increase the weight. The last 2 repetitions of each exercise should be done with 85 to 95 percent maximum effort. Perform a 10 minute warm up before each workout.

Monday (Chest & Triceps) Tuesday (Abdominal) 1. Benchpress* 1. Hanging Leg or Knee Raise 20-40 reps 2. Incline Dumbbell or Olympic Bar Press* 2. Leg Cycle Torso Twist 20-30 reps 3. Bar Dips (20-25-30 reps) 3. Crunch 25-40 reps 4. Skull Crushers 5. Tricep Press Down Thursday (Back) 1. Deadlift* Wednesday (Shoulder & Biceps) 2. Hyper-extension and Reverse Extension 1. High Pull or Power Clean* 3. Dumbbell Rowing 2. Standing Press Behind Head 4. Lat Pull Down 3. Shoulder Shrugs (Alt Bar & Dumbbell) 5. Seated Cable Rowing 4. Bent over Dumbbell Side Raise 5. Dumbbell Alternating Curl Saturday (Legs & Calf) 6. Olympic Bar or EZ Bar Curl 1. Squat* or Leg Press* 7. Wrist Curl Flexion 2. Leg Extension 8. Wrist Curl Extension 3. Leg Curl 4. Seated or Standing Calf Raise 5. Any type of Lunge (optional)

Periodization: Set & Repetition Combination Phase One 2 to 3 weeks. All (*) lifts 4 sets, 12 to 10 reps, and resting 1.5 to 2 minutes between sets. All other lifts 4 sets of 12 reps and resting 30 seconds between sets.

Phase Two 3 to 4 weeks. All (*) lifts 4 sets, 8 to 6 reps, and resting 2 minute to 2.5 minutes between sets. All other lifts 3 sets of 10 reps and resting 40 seconds between sets.

Phase Three 2 to 3 weeks. All (*) lifts 4-5 sets, 6 to 4 reps, and resting 3 to 5 minutes between sets. All other lifts 4 sets 8 reps and resting 50 seconds between sets.

Phase Four 1 to 2 weeks. All (*) lifts 4-5 sets, 3 to 1 reps, and resting as long as needed to recover. All other lifts 4 sets 8-8-6-6 reps and resting 60 seconds between sets.

Muscle Development 8-10 Week Diet and Nutrition Program

Shopping List You will follow label instructions to cycle up and on for 8 to 10 weeks and will cycle down and off. 1. Whey protein powder (used for your diet plan) 2. Creatine 3. Branched Chained Amino Acids 4. Essential Fatty Acids 3-6-9 5. Glutamine 6. Multivitamins and Multi-minerals

Nutrient Timing and Eating Exercise is explained as a homeostasis disruption activity followed by the best time to maximize the recovery following training. In theory this allows for maximum muscle and strength development.  Pre Workout (pre-energy and start fat burning) 30 minutes pre work out have something.  During Workout (energy) usually not that important if you follow meal and eating plan.  Post Workout (post energy recovery and start protein recovery) within in 30 minutes. Have 40 gram protein shake.  Eat small frequent meals every 2-3 hours I call them feedings. The goal here is to use diet to maintain constant blood levels of vital nutrients and increased amino acid pool in circulating blood Suggested Diet Plan B-Fast AM Snack 2nd Snack Lunch PM Snack 2nd Snack Dinner 2 servings of hot cooked cereal plus 4 oz fruit 40 gram protein shake 4-6 oz low salt deli turkey breast 4-6 oz protein plus vegetables Raw or cooked vegetables (steamer bags) 4-6 oz fresh fruit or 3 oz dried fruit 4-6 oz of protein plus salad or vegetables or or or or or or or 6-8 egg white omelet plus 2 slice wheat toast Raw almonds 1-2 ounces 5-7 ounce chicken breast 4-6 ounces protein on open face sandwich 8 ounces plain yogurt or low fat cottage cheese Apple or Banana 4-6 ounces protein plus 6 ounces rice or 6 ounces of potato

Protein Choices Carbohydrate Choices Any and all vegetables are acceptable Tuna in H20, Fish Oatmeal, Brown rice Protein Powder Cream of Wheat, Yams Any and all salad is acceptable. Chicken or Turkey Breast Potatoes, Wheat toast Egg whites Any and all fruit in moderation. Lean red meat Drink 12-16 cups liquid





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