Weight Training ForSize, Strength, Power

Jason, CSCS

www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.

• Is there much of a difference between training for strength (as main goal) vs training for size / hypertrophy? (Quick outline of main differences) -sets, reps, rest, frequency, tempo, exercise selection, etc.

• Looking at training for strength more closely, what are some of the primary factors to consider?

• Example of a good / popular STRENGTH focused program. What about hypertrophy? Primary training factors compared to max strength. Example of a Hypertrophy / Mass building program. What role does nutrition play for each of these goals... more important for size than strength? Differences in diet for each? What about those who are training for "Fitness"? (Vague goal?). Or "Fat Loss"? Or "Sport Performance"? (Just a quick discussion of these different goals and whether you would approach them differently). How can people contact you to learn more / what else involved in / sites to check out / etc.

Training ForSize Verses Strength

You have to start somewhere.

www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.

Training ForSize Verses Strength

Everyone Starts At The Beginning

www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.

Training ForSize Verses Strength

Everyone Starts At The Beginning

GPPGeneralPhysical

Preparedness

www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.

Training ForSize, Strength, Power

Strength Standards

• Bench – 1x BW• Squat - 1.5x BW• Deadlift – 1.75x BW

www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.

Training ForSize Verses Strength

Beyond The Basics.

www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.

How They Are The Same

• Sleep• Commitment• Periodization• Velocity

Training ForSize Verses Strength

ProgressiveOverload

www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.

Training For…What’s Your Goal?

Simple approach to building a lean muscular physique and burning body fat.

www.FitnessDoctrine.com

Training ForSize Verses Strength

Exercise Selection

How They Differ

www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.

Reps/Sets/RestFrequency

Nutrition

Training ForSize Vs Strength Vs Power

Exercise Selection

www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.

Strength Hypertrophy Power

PrimarySquat, Bench, Dead

PrimaryCompound

PrimaryClean, Snatch

AccessoryIsolation

AccessoryIsolation

BOly. Variations

AccessoryCompound

BCompound/Isolation

BBig 3 Variation

Training ForSize Verses Strength

Reps

www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.

Strength Hypertrophy Power

Primary1 - 5

Primary5 - 8

Primary1 - 3

Accessory10 - 15

Accessory15 - 20

B5 - 8

Accessory10 - 15

B8 - 12

B5 - 8

Training ForSize Verses Strength

Rest

www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.

Strength Hypertrophy Power

Primary2 – 5 minutes

Primary1 – 3 minutes

Primary3 – 7 minutes

Accessory1 – 2 minutes

Accessory30 – 90 seconds

B2 – 3 minutes

Accessory1 – 2 minutes

B30 – 120 seconds

B1 – 3 minutes

Training ForSize Vs Strength Vs Power

Volume

www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.

Training ForSize Verses Strength

www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.

Volume

Training ForSize Verses Strength

Frequency

www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.

Strength Hypertrophy Power

*43 – 5

Workouts a week.

*54 – 10

Workouts a week.

*66 – 12

Workouts a week

TrainMovements

TrainMovements

TrainMuscles

Training ForSize Verses Strength

Sample Bodybuilding WorkoutShoulders

1. BB Clean & Press2. Pull Ups3. DB Front Raises4. DB Lateral Raises5. Rear Delt Fly6. Seated BB Press7. Cable Lateral Raise

Elements• Body part spits• Lots of volume• Trained every 5 – 7 days• Lots of different

exercises

www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.

Training ForSize Verses Strength

Sample Power Lifter WorkoutWorkout

1. Board Press2. BB Shoulder Press3. Close grip Bench Press4. T – Bar Rows

Elements1. Limited Exercise

Selection2. Focus on 1 core

movement for day3. Accessory work

supports core movement

www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.

Training ForSize Verses Strength

Sample Olympic WorkoutWorkout

1. Power Clean2. Push Jerk3. Squat4. Bent Over Row

Elements1. Major movement2. Exercise order3. Limited Exercises4. Train Everyday

Sometimes 2x

www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.

Training ForSize Verses Strength

Sample General WorkoutElements

• Power• Strength• Mass• Abs• Cardio

Workout1. Vert. Jump2a. Squat2b. Inverted Row3a. Incline Bench3b. Face pulls4a. Biceps Curl4b. Triceps Push Down5. Ab/cardio finisher

Variables1. Major movement2. Exercise order

www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.

Training ForSize Vs Strength Vs Power

Resources• fitnessdoctrine.com/blog (Fitness)• westside-barbell.com (Strength)• http://jasoncscs.com/goto/531 (Hybrid Workout)• http://jasoncscs.com/goto/olift (Olympic Lifting)• Dan-John.net (Training)• http://triphasemuscle.com

www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.