Basic Training Philosophy
Every site you ever see, seems to have reams and reams of stuff on training and diet. It all seems so complicated. No wonder so many beginners are confused. I’m not going to tell you that my training style is the answer, but I obviously believe in it, or why else would I do it. I’ve trained for twelve years now, and have trained every style you can imagine, but have settled on my present style during the last five years. If you are looking for the great secret, then you will be disappointed, there are no secrets, just basic knowledge.
These are the training principles I follow.
How often. Train each body part once a week. Gone are the days when everything was trained twice a week at least. Once a week is plenty. He majority of advanced trainers train this way. If you do a total body routine, you could train each body part twice a week. If on a two way split it would be once every five days.
Types of exercises. Do at least one basic exercise per body part You have to train heavy with basic exercises if you want to put serious muscle on. Basic exercises include, squats, bench press, dead lifts, chins, barbell curls, calf raises, skull crushers, and shoulder presses.
Amount of exercises per body part I would recommend two for calfs, biceps, and hamstrings. Three for quads, delts, abs,and triceps. Three or four for back
Sets per exercise. I believe in doing two hard sets per exercise, but making sure to do some forced reps or some other method of increasing intensity in the second set. Beginners should do three sets, without the forced reps etc.
Rep range. Reps can vary from one to fifty, but depends on mood, and depending on any injuries I may have. Generally though, I would aim for about six to ten reps on upper body, and eight to fifteen on lower body.
Training tempo. I like to have about three minutes rest between sets on the heavy basics, but I like to speed things up a little on the subsequent exercises.
Attitude. This is the most important factor in training. You have to put a little zest into your workouts. The people who get most out of their training, seem to have a zeal about the way they go about training. Try hard not become a complainer. Training is only fun, when you put a lot of effort into it. Go to it!
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August 16th, 2007 at 3:37 pm
I really like your philosophy. It may seem like common sense, but there sure are a lot of people pushing wild and crazy ways of losing weight or building muscle. The way you stated it is simple and to the point. The way it should be!