Training Program Context

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Choose two of these to push and one to down regulate in order to recover. Choose mass or strength. Prioritize one or the other in order to maximize progress. Swap these goals as needed in the future. Plan for conditioning. Your body comp and work capacity depend on it. And the more work you can do in less time the better youll get at training for mass or strength. Make your exercise choices match your goals. Have a reason for every exercise you do and the way you plan to perform them. Needs+Assessments+Elements.jpg' alt='Training Program Context' title='Training Program Context' />To continually make progress, you must develop a set of training principles that keep you moving forward. The number of principles that make up a sound training program are few. Heres what they are and how to apply them to your own goals in the gym. Set the right goal to begin with. It needs to be exact, realistic, and limited. It also needs to make sense in the context of your life. I will look more closely at my own world views and values to determine how these notions shape my understanding and interactions with indigenous clients and clients. Saying I want to lose weight is not a goal. Its an idea a desire. Desires are the wellspring from which we can conceive a goal, but they arent specific enough. Put more thought into it. Krewella Get Wet Download 320Kbps on this page. People put more thought into ordering a pizza than they do their physique or strength goals. Desires lack exactness. Goals are clearly defined. Theyre also limited. Wanting to get cut, huge, strong, and build bigger arms, traps, calves, and quads means youre going to lay out a program trying to give each of those things attention. So narrow down your goals to figure out what your program will look like. Be realistic. Setting a small goal thats attainable will build confidence and pave the way to attaining more lifelong goals. Put a timeframe on them too. I want to gain 1. Its dumb because muscle cant synthesize at that rate. Go do this for me Buy 1. Take a look at how much lean mass that is. Imagine what all you would have to do for your body to create that much new muscle mass. Now consider your timeframe in regards to your goals, and start thinking about the other aspects you must put together in order to get that 1. Dont forget about the context of your life. The guy competing for gold at the Olympics has different life circumstances than the guy thats working all day delivering furniture for people. If youre an air traffic controller, one of the most stressful jobs that exists, then you have to account for the toll that takes on your recovery. So trying to train twice a day isnt the best idea. If you have a low stress job thats not physically demanding then your options are more open. Stress is stress, from a systemic standpoint. So the guy with the physically or mentally demanding job will probably need a different training model than the guy with a physically and mentally low stress job. Strategize volume, frequency, intensity recovery. There are three variables involved in training volume, frequency, and intensity. Pick two to manipulate in order for you to meet your personal demands for recovery. Frequency is how many times a day or week you plan on training. Intensity has two variables. It can be the load on the bar or how difficult the set was often defined by something like RPE, or rate of perceived exertion. Volume is your total workload per training session. Theres a myriad of ways to measure volume, but lets keep this as simple as sets and reps. The body has a limited degree of reserves to draw from, and when these get tapped out progress will grind to a halt. This will vary from person to person, which is why some people can grow by training three times a week with little volume and heavy weights, and others need a totally different style. So decide if you want to. Train more frequently Work out most days a week. Train with high intensity Go heavy or do hard sets close to failure or bothTrain with high volume Use a high amount of sets, reps, and exercises. Pick two of the options you enjoy the most, and down regulate the third. If you love being in the gym daily, and like training balls out, then keep your volume on the low side. If going to the gym daily doesnt appeal to you, find some middle ground and train 3 4 times a week. From there decide if you want to train with a lot of volume, or if you want to train really heavy, or with a high degree of RPE per set. If your training frequency is somewhere in the middle then push either the volume high, with a lower degree of intensity, or push the intensity high with lower volume. Without recovery from the training stimulus, you cannot grow. Theres no way around this. All of these variables have a point of diminishing returns. People often get in the mindset of, If 8 sets are good, then 1. Then progress stalls and, believe it or not, they think they need to do more. Same for adding weight to the bar, or the number of training sessions per week. Once you get these all dialed in and progress is happening, dont screw around with believing that theres a more optimal way. Progress at 5 is better than no progress or regression. And at times, 5 progression is as much as youll be able to get. Choose strength or mass. Its possible to get strong and build mass at the same time, but the two have some very unique differences. That means maximizing one requires limiting the other. Building maximal strength has a large neural association with it. Repeated efforts and specificity are a big part of building a particular lift. So if strength is your main goal, then decide on that and build your program around the lifts you want to improve the most. A large degree of your time and energy in the gym will need to be spent just doing those lifts, to maximize efficiency with them. Lower reps with a high degree of speed and large amounts of volume are often best when trying to accomplish this task. But if youre chasing numbers, youll need to decide how youre going to set that phase up. Here are some examples for the big three Squats  5 sets of 8 at 6. RMDeadlifts  3 sets of 3 at 7. RMBench Press  5 sets of 8 at 7. On the other hand, if you want to get as massive as possible, you must learn to isolate muscle groups effectively, feel the muscle do the work, and create as much tension as possible in the area that youre working. Theres a huge difference in these two ideologies. A bodybuilder doing bench presses will try to feel the pecs doing the work. If building mass is the goal, then moving maximal weight for 1 3 reps is not the most efficient method. For hypertrophy, do 3 5 sets of 8 1. This is just an example of a size focused program, not a hard and fast rule. You may also benefit from things like 1. Try starting with 4 6 exercises per training session to address areas you feel need the most work. Determine what to focus on first so you can program and plan accordingly. Base your entire training structure around one mass or strength. Alvin And The Chipmunks 2 720P Torrent more. Not both. And if you want to switch later, do it. Plan around your rate of adaptation. Everyone adapts to training stimulus at different rates. If theres no change in your training plan after full adaptation is reached, then all that youll get is fatigue. Each workout will be nothing more than achieving tiredness. If you arent giving your body a reason to grow its not going to. So its important to know when to make small changes in order to create a new stimulus for growth or improvement.