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  • Programme Timetable

Strength training phases

In case you are still lost as to how to shed the excess pounds in the vital areas here are 3 main fundamentals of a strength training programme which could help you reach your own personal goals with regards to decreasing your overall body fat percentage.

Here are the 3 phases and a brief description on what each phase is about;

  1. Endurance
    1. Aim for light weights but plan for lots of repetition in each set
  • For example – 2 to 3 sets of 15 to 30 repetitions if you are still not sure of the weight, aim for about 50% less than your one repetition max.
  • Most of us tend to stay here, but to really get progress in strength we should move onto the second phase after 2 to 3 weeks

 

  1. Hypertrophy
    1. Aim for high volume

i.      Slow contractions (focus on exercises)

ii.      Aim for multiple exercises per muscle group

  • Most of us are unsure of the sets and repetitions to do here so here’s a positive example – 4 to 10 sets of 10 to 15 repetitions. If you are still unsure of the weight, aim for about 65 to 75% of your one repetition max.
  • You can progress from here after 3 to 4 weeks

 

  1. Strength
    1. Heavy weights & low repetitions

i.      Lift quick, Lift heavy but always ensure the right technique is done

ii.      Aim for only one or maximum two exercises per muscle group. Ensure 2 to 4 mins recovery between sets

  • Aim for 3 to 8 sets of 1 to 10 repetitions, aim for about 80 to 100% of your one repetition max.
  • Gradually increase the load of the weights after 6 to 12 weeks constant training at this phase.

 

For those of you who are still rushing to meet the cut. Here are some examples of a strength training programme you can try;

Pre-exhaustive sets – Single joint exercises to stress the stronger bigger muscles followed by a multi joint exercise. A classic example of this would be doing a chest fly first to stress the pectoralis major followed by a bench press exercises.

Blitzing programme – ‘Blitz’ (German term for a hasty none stop attack) one or two muscle groups with repeated sets and very little rest.

Forced repetitions – Once you are fatigued out, continue to perform additional repetitions with the help of a spotter.

Cheating programme – After you are completely exhausted, use the momentum or other synergistic muscles to assist you in the lift.

And, if you are rushing to meet the cut before the final measurements are taken, always remember quality of exercises over quantity. We do not want you getting injured just to lose that extra two to three percent. Also be weary of overtraining! We have already advised you guys about that earlier on. Lastly, have sufficient rest, frequent hydration and ensure you have done your stretches!

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