STRENGTH TRAINING GUIDELINES

there is no one perfect method of strength training that is superior to another

there are a variety of training methods using different combinations of sets
and repetitions that will increase strength

1. TRAIN WITH AN APPROPRIATE LEVEL OF INTENSITY

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intensity is the most important controllable factor in determining a youths

response from strength training
the harder you train the better the response
an appropriate level of intensity is performing each exercise to the point of
muscular failure (muscle is exhausted, no additional repetitions can be
performed)
little intensity will result in little or no gains in muscular size or strength
do not confuse intensity with a percentage of maximum weight
if mature can perform negatives (partner lifts and lifter lowers) or regressions
(partner decreases the amount of weight 25-30%) after muscle failure (3-5
reps)

2. ATTEMPT TO INCREASE THE RESISTANCE USED OR THE

REPETITIONS PERFORMED EVERY WORKOUT
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resistance must be progressive, cannot increase strength by doing the same

weight and reps every workout
increase must be steady and systematic throughout program
progression should be in small increments but the weight must always be
challenging (5% or less)
progression is an individual thing and should not be compared with others

3. PERFORM SET(S) OF EACH EXERCISE TO THE POINT OF MUSCLE

FATIGUE
-

single set and multi- set routines can both be beneficial in developing
strength if they are performed to the point of muscle fatigue.
Quality not quantity
Most efficient program is one that produces the maximum possible results in
the least amount of time

4. REACH MUSCULAR FAILURE WITHIN A DEVELOPMENTALLY

APPROPRIATE NUMBER OF REPETITIONS
Training for
What?
Training for
Who?
Physiology
# of Sets
# of Reps
Weights (%RM)
Rest time
between sets
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Bulk Building
Muscular strength
and power

Building/Toning
General
Conditioning

Power lifters
Wrestlers
Football
Linesman
Hypertrophy

Most Athletes,
General Public

1-5
Low (6-8)
Heavy (85%90%)
2-3 minutes

Toning
Muscular
Endurance and
Stamina
Distance runners,
cyclists, Rowers,
Swimmers

Hypertrophy and
Vascularization
1-3
Med. (8-12)
Med. (70%-80%)

Vascularization

1 minute

30 seconds

2-3
High (12-16)
Light (50-65%)

adjust weight accordingly to fall within these parameters, use muscle fatigue
as a guideline

VARIATIONS OF SETS AND REPETITIONS

All of the following systems are good for promoting muscle strength and
endurance.

One Set One set for each exercise. One or more exercises may be
selected for each body part to be trained. Excellent for beginners and those
with limited time
Three Set Provides good results for most people regardless of their
fitness goals. Most commonly used system.
Split Routine Alternate training days of specific muscle groups. Never
train the same muscle group two days in a row
Pyramid Set Begin with heavy weights and low reps and end with high
reps and low weight. Increases stamina
Heavy Set Begin with a warm-up set of less than 50% of the intended
maximum weight. Continue increasing the weight in each set to near
maximum until weight that can be lifted a maximum of 4 reps. Increases
peak power.
Super Set Two exercises for one body part done consecutively with no
rest in between. This technique can be applied to opposing muscles, i.e.
quadriceps and hamstrings.
Tri Set Three consecutive exercises for the same body part.
Giant Set Five or more consecutive exercises
Drop Set perform repetitions until failure, stop only long enough to drop the
weight by 10-15%, continue repetitions until failure; repeat 3-4 times before
rest.

5. PERFORM EACH REPETITION WITH PROPER TECHNIQUE

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a repetition consist of raising the weight to the mid-range position, pausing

briefly and then returning the weight to the starting position.

Weight should be raised deliberately, controlled and without any jerking

movements.

Should take about 1-2 sec

Pause at mid position permits a smooth transition between raising and

lowering of the weight and helps eliminate the effects of momentum

Lower weight should take about 3-4 seconds (makes exercise more
efficient)

Therefore each repetition should be about 4-6 seconds

A quality repetition is done throughout the greatest possible range of motion

that safety allows position of full stretch to a position of full muscular
contraction and back to a position of full stretch

increases flexibility

ensures the entire muscle is being exercised

6. STRENGTH TRAIN FOR NO MORE THAN 60 MINUTES PER WORKOUT

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an inverse relationship exist between time and intensity: as the time or the
length of and activity increases, the level of intensity decreases

transition time between one exercise and another will vary with a youths
level of conditioning, can proceed to the next exercise as they catch their
breath (1-3 min)

7. DIET REQUIREMENTS
For six hours after a weight training session muscle requirements for protein
are extremely high. It is therefore a good time to intake a protein rich meal
or supplement. Carbohydrates are also necessary after a workout as well
as before.
Before exercise, carbohydrates provide the energy to sustain the workout.
After the workout session, the muscles, as described above, require tissue
building protein. Intake of carbohydrates after the workout raises the insulin
level. Increased insulin levels lift growth-hormone levels and stimulate the

production of protein which is needed for new muscle growth and repair. In
addition, protein takes up to 24 hours to move through the digestive system
and will be utilized within the next two days of repair. Carbohydrates moves
through the system within 3 hours. Therefore take a carbohydrate drink or
meal about 2 hours before you workout and during the workout. Afterwards,
intake both a protein and carbohydrate snack immediately after the workout.

8. WHENEVER POSSIBLE, EXERCISE THE MUSCLES FROM LARGEST

TO SMALLEST.
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hips upper legs (hamstrings and quadriceps), lower legs (calves), upper
torso (chest, upper back and shoulders), the arms (biceps, triceps and
forearms), the abdominals and then lower back.

if smaller muscles are exercised first it may restrict the larger muscles from
being exercised to their fullest

9. STRENGTH TRAIN ON NON-CONSECUTIVE DAYS.

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muscles do not get stronger during a workout muscles get stronger during
the recovery form a workout

when weights are lifted, muscle tissue is broken down and the recovery
process allows the muscle time to rebuild itself

10. KEEP ACCURATE RECORDS OF PERFORMANCE

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log what has been accomplished during each and every exercise of each
and every strength session

enables trainer to monitor progress and makes workouts more meaningful

identifies plateaus ( ie. - no longer experiencing strength/endurance gains).