ISSUE #42
INSIDE
THIS ISSUE…
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“Maximal Strength Training: The Importance
of Repetition Tempo”
STRENGTH!
Learn more about the Strength: www.cbathletics.com/programs_strength.htm
Gaining strength is the most enjoyable part of being in the gym. Say goodbye to the world of 3 sets of 10. Say goodbye to leg curls. Say goodbye to cardio and training to exhaustion! Say hello to Squats, Deadlifts, Benches, Bands, and Chains. This manual will get you strong. You will get stronger without having to go through trial and error.
Above all, train smart and safe. The complexity and advanced nature of this program can't be emphasized enough. If you are not an experienced lifter, do not use this program.
If your current training program is not working, then you need to change it! While many programs will work, no program is likely to work forever! For the advanced trainer: Check out elitefitnesssystems.com for expert advice and numerous exercises you have never heard of before.
STRENGTH contains over 20 workouts to help you get bigger, stronger,
and as a result, faster! No matter what your goal as an
athlete, powerlifter, or bodybuilder, these workouts will
do the job and then some. This is an unbelievable manual!
You'll learn numerous exercises you had never heard of before
and you'll learn how to incorporate them into your program
to improve your strength, size, and power.
Disclaimer: Practice perfect form at all times and warm up appropriately. Train smart. Don't train through an injury. Use common sense to back off when something doesn't feel right.
ANSWER THESE QUESTIONS TO HELP COMPLETE YOUR PLAN:
What are your weaknesses in your lifts?
What are your strengths in your lifts?
What are your specific goals for your lifts and bodyweight?
What are your goals for specific lifts such as the bench press, the squat, and the deadlift?
What is your training schedule? - Detail each individual routine or workout day.
What is your recovery schedule?
What is your daily dietary intake?
What is your protein intake?
Do you keep a diet log?
What diet regimen and training program have given you the best results?
STRENGTH! Principles
Goal Setting
Setting short-term and long-term goals are imperative to success. Not only will they keep you on the right track, they will provide rewards and end points to your training and nutrition programs. So sit down for 15 minutes and work through 3 short-term and 3 long-term goals minimum, but don't be afraid to do more. You can make a goal for every workout, every meal, and every day, or you can have a goal for each week.
Rest Intervals
The rest interval between sets is a tricky variable. Generally, most strength coaches recommend that the heavier the weight is, the longer you should rest between sets. However, for a program that is focused on gaining muscle mass, many bodybuilders have successfully used short rest periods so that they can get more total work in a session.
Take a full 2-minute rest between sets for the first exercise of each session. For all other exercises, rest intervals of 30 seconds (for small muscle groups) to 2 minutes (for large muscle groups) are recommended. The workout should be completed in less than 60 minutes. Be focused with your training. Limit your conversations. The more time you spend in the gym the less time you will spend eating and recovering!
Log Book
Outlining and planning your workouts helps to fight off the temptation to skip training sessions and removes the burden of having to decide what to do immediately before a workout. Training logs also allow you to identify effective and ineffective modes of training and nutrition. The best part about the STRENGTH manual is that all you need to do is print out your workout and fill in some numbers. Your training book is already set up!
Document any injuries OR illnesses and the circumstances in which they occurred. Note your mood OR the training environment (i.e. crowded gym, sore hamstring, etc.) to determine your optimal training time and conditions. Long- and short-term goals should be written somewhere in the log to increase commitment and maintain motivation. Always re-evaluate your goals after a sufficient time-interval and re-evaluate your training methods and progress.
The strongest men in the world only lift weights 2, 3, or 4 times per week. Most people can't train 6 days a week for a very long time because they may get ill or injured. Don't fall into the belief that more is always better!
CB ATHLETIC CONSULTING
www.cbathletics.com
www.grrlathlete.com
www.workoutmanuals.com
cb@cbathletics.com
