Training with Purpose for Newbie Heroines:
We are creatures of habit. A false belief is that you can walk into a gym and perform the same routine (this goes for cardio too) over and over again, and continue to see your body change. This is absolutely false. Our bodies are excellent at adapting to physical activity! Without knowledge of proper program design, workouts fail to produce results. Program periodization prevents the body from reaching a plateau. A trainer with the ability to design a personalized program is vital to your success.
For those new to resistance training, workout routines should focus on consistently building to the next level, prepping muscles and joints for what is about to occur. This also prevents injury. Hypertrophy, strength, power, endurance, no matter what the individual goal is, each are linked to a specific rep range, set number and rest period.
Here is a basic look at the breakdown:
Hypertrophy — Stimulating muscle growth and building a muscular foundation.
Reps: 8 –12 Sets: 2 –3 Rest: 2-3 min.
Strength — Second stage – little change in muscle size – overall strength increase through complex movements.
Reps: 4-6 Sets: 4-6 Rest: 2-3 min.
Power — Explosive strength for athletes who require quick short bursts of strength.
Reps: 1-3 Sets: 2-3 Rest: 3+ Min.
Endurance — Lean muscle building, stamina – must come after strength training to prevent injury
Reps: 15-20 Sets: 2-3 Rest: Less than 45 sec.
If you find yourself unable to advance to the next level of your training goals, remember variety is the main ingredient of training success.