Beginner and Intermediate Programs

Beginner

• General preparation program– Focus on technique

• Increases will be very large at the beginning, but will taper as genetic potential is reached

Beginner Considerations

• Warm-up• Proper technique• 8-12 exercises of major groups• Large groups before small• Appropriate weight for 8-12 reps• One set three sets• 1-2 min. rest• Full ROM• Avoid jerky movements• 2-3 non-consecutive days

Beginner

• Choice & Order: variety; complex single• Exercise Intensity: 60-70% of 1 RM

– months 2 & 3: ~80%; 8-12 reps

• Sets & Rest: first few weeks 1 set– 1-2 min. rest

• Frequency: 2-3 nonconsecutive days due to total body workout

• Progression: gradually increase demands to increase gains

Suggested Beginner Template

• Weeks 1-4: 1X12; 8-12 different exercises; moderate weight (60-70%) – Prep period

• Weeks 5-8: develop more challenges; – Volume: 1-2 sets of 10 exercises @ 60-70%

(8-12 reps); 1-2 min. rest

• Weeks 9-12: improvement rate starts to decline need more challenge– Volume: 2-3 sets of 12 exercises @ 60-70%

• Need to increase training weight*

Intermediate Programs

• At least 3 months of training

• Incorporate:– Increased frequency

• Increase sets, intensity, number of exercises

– Assistance exercises– Split routines

Intermediate Programs

• Choice & Order: goal dependent; large small• Exercise Intensity: Strength >70%

– Hypertrophy </= 70%

• Sets & Reps: 3-5 core; 2-4assistance– Strength 2-3 min rest– Hypertrophy 1 min rest

• Frequency: 2-3 days with added assistance exercises– 4 days incorporate split routine

Suggested Intermediate Programs

• General Muscle Conditioning:– 3 days/week (Day 1 & 3 same)

• Day 2 adds different stimulus• Volume: 3X8-10; 2-3 min rest; 8-10 exercises

– 4 days/week (Split routine)• Volume: 3X8-10; 2-3 min rest; 8-10 exercises

• Free weights and machines can be used

Suggested Intermediate Programs

• Circuit Training:– 2-3 days/week– General muscular fitness, local muscular

endurance; improve CV fitness– 1 set @ 12-15 reps with 30 sec. rest– Alternate between upper and lower body– 10-12 exercises– Can repeat circuit

Suggested Intermediate Programs

• Maximal Strength Training:– 3 day/week: whole body ~8 exercises– 4 day/week: split routine ~6-8 exercises*– 3-4X6-8 with 3 min. rest– Add resistance for overload stimulus

*more assistance exercises can be added

Suggested Intermediate Programs

• Hypertrophy: – 4 day/week split routine

• Must incorporate assistance exercises

– 3-4 X 10-12 with 1 min rest (~10-12 exercises)

• High volume/low intensity