Future Fitness
"THE SPORT IS LIFE"
TRAIN FOR IT !
"THE SPORT IS LIFE"
TRAIN FOR IT !
Some helpful hints
Kailey! The next Generation! !
In the area of Strength training there are as many workouts routines as there are power lifters, body Builders and
strength coaches. Every strength expert seems to have the perfect training program for maximising muscle
development. What it really comes down to,is that you first must interpret or recognize what it is that you need to feel
in the muscle that you are working out in order to know that the workout is beneficial.
My objective when I train a client is to take their muscle to complete failure. At Future Fitness I use A form of
training that I CALL............ "BREAKDOWN TRAINING" I will use other techniques Such as "Super setting"
.."Pyramiding "..." Giant Sets"and some "multi Joint exercises" " Forced reps" Negatives"All Applied at a
progressive rate. Each technique has its particular purpose and function.
But the real Secret is in the combination of the Muscle groups
that I workout together and the selection of and rotation and
sequence of the exercises in particular.
Another factor is "DIET"...... Don't like the word "diet" ... well guess what?! You're constantly on a "DIET" You are
either on your weight gain diet or on a weight loss "Diet".In order to know what diet you should be on, you first
need to know how many calories you need in order to achieve your main objective. If all you want to do is lose
weight, just cut your calories. But if you want to tone up and /or build muscle you'll need to know the level of the
intensity of your particular workout with the weights and the amount and intensity of your cardiovascular program.
A nutritionist can only give you a general diet for weight loss or weight gain derived from the "Standard" healthy
food groups .In order for a diet to be effective with a true or full health program the nutritionist would have to know
your exact activity level.
High protein diets are great for weight loss and muscle toning /muscle building programs.
High carbohydrate diets are effective if you are on an intense cardiovascular program = fast paced jog or run, Road
bicycling , Swimming etc. The amount of distance and time frame of the activity itself will dictate the calories.
The formula starts with ....... Total calories = 10 x your body weight....to maintain your body weight.
Then depending on how much you want to lose a week....you subtract between 2500 -3000 calories which equals a
pound. The formula gets complicated when you start understanding or not understanding the importance of food %
ratios...meaning what percentage of protein, Carbohydrates and fats your diet program consists of. And again it all
depends on the intensity of your particular fitness program.
This is where we open the proverbial can of worms.
How much Protein per body weight ?
How many carbohydrates?
And what about Fats ?
As for protein an average person should consume half a gram of protein per pound.
For moderate weight training workouts one gram per pound.
For a highly intense workout 2grams of protein. ( remember highly intense can be mis-interpreted)
The Carbohydrates are the most difficult to apply simply because they are labeled as energy foods! !
Nothing could be further from the truth,Carbohydrates are fuel for the energy you expend, if you aren't exerting than
you would not need the carbohydrates, especially if you are trying to burn off body fat.
Here are few tips about my form of training .
Most people recognize that, to overcome a strength plateau, they must train a little harder. However, many exercisers
confuse working harder with working longer. That is, they increase their exercise duration rather than their exercise
intensity. For example, instead of performing one set of each exercise, they jump to two or three sets of each exercise.
While this certainly increases the work volume, it has little impact on the work intensity.
The primary intent of high-intensity strength training is to fatigue additional muscle fibers during a more demanding
exercise set. One means of achieving this objective is to reduce the exercise resistance at the point of muscle failure.
For example, when I can no longer complete more leg extensions with 150 pounds, I may immediately reduce the
resistance to 130 pounds and perform a few more repetitions. By doing this I fatigue more muscle fibers and provide a
greater strength-building stimulus. With this technique, called breakdown training, I experience two levels of muscle
failure and stimulate more quadriceps muscle fibers. This technique can be applied to all Muscle groups.
Another means of increasing the training intensity is assisted training. Like breakdown training, the resistance is
reduced at the completion of a standard exercise set to enable a few additional repetitions. Instead of changing the
weight load with this method I or a trainer gives just enough manual assistance to complete a few more forced
repetitions.
Pre -exhaustion training is also designed to fatigue more muscle fibers than standard training. With this
high-intensity technique, you complete two successive exercise sets for the same muscle group. The first set is typically
performed with a rotary exercise that fatigues the target muscle group. The second set is conducted with a linear
exercise that involves both the fatigued target muscle group and a fresh muscle group. Or even more extreme is to
perform the same exercise with HEAVIER WEIGHT! !
Because of the greater effort required by high-intensity strength exercise, it should not be overdone. A single
breakdown set, a few assisted repetitions, and an occasional pre-exhaustion workout will be sufficient. Most
important, be sure to perform every repetition in standard and high-intensity exercise with a fast paced movement yet
controlled. If you try these few examples ,I'm sure that you will feel a completely new sensation in the muscle fibers,
along with a greater sense of satisfaction from achieving a super Pump !
strength coaches. Every strength expert seems to have the perfect training program for maximising muscle
development. What it really comes down to,is that you first must interpret or recognize what it is that you need to feel
in the muscle that you are working out in order to know that the workout is beneficial.
My objective when I train a client is to take their muscle to complete failure. At Future Fitness I use A form of
training that I CALL............ "BREAKDOWN TRAINING" I will use other techniques Such as "Super setting"
.."Pyramiding "..." Giant Sets"and some "multi Joint exercises" " Forced reps" Negatives"All Applied at a
progressive rate. Each technique has its particular purpose and function.
But the real Secret is in the combination of the Muscle groups
that I workout together and the selection of and rotation and
sequence of the exercises in particular.
Another factor is "DIET"...... Don't like the word "diet" ... well guess what?! You're constantly on a "DIET" You are
either on your weight gain diet or on a weight loss "Diet".In order to know what diet you should be on, you first
need to know how many calories you need in order to achieve your main objective. If all you want to do is lose
weight, just cut your calories. But if you want to tone up and /or build muscle you'll need to know the level of the
intensity of your particular workout with the weights and the amount and intensity of your cardiovascular program.
A nutritionist can only give you a general diet for weight loss or weight gain derived from the "Standard" healthy
food groups .In order for a diet to be effective with a true or full health program the nutritionist would have to know
your exact activity level.
High protein diets are great for weight loss and muscle toning /muscle building programs.
High carbohydrate diets are effective if you are on an intense cardiovascular program = fast paced jog or run, Road
bicycling , Swimming etc. The amount of distance and time frame of the activity itself will dictate the calories.
The formula starts with ....... Total calories = 10 x your body weight....to maintain your body weight.
Then depending on how much you want to lose a week....you subtract between 2500 -3000 calories which equals a
pound. The formula gets complicated when you start understanding or not understanding the importance of food %
ratios...meaning what percentage of protein, Carbohydrates and fats your diet program consists of. And again it all
depends on the intensity of your particular fitness program.
This is where we open the proverbial can of worms.
How much Protein per body weight ?
How many carbohydrates?
And what about Fats ?
As for protein an average person should consume half a gram of protein per pound.
For moderate weight training workouts one gram per pound.
For a highly intense workout 2grams of protein. ( remember highly intense can be mis-interpreted)
The Carbohydrates are the most difficult to apply simply because they are labeled as energy foods! !
Nothing could be further from the truth,Carbohydrates are fuel for the energy you expend, if you aren't exerting than
you would not need the carbohydrates, especially if you are trying to burn off body fat.
Here are few tips about my form of training .
Most people recognize that, to overcome a strength plateau, they must train a little harder. However, many exercisers
confuse working harder with working longer. That is, they increase their exercise duration rather than their exercise
intensity. For example, instead of performing one set of each exercise, they jump to two or three sets of each exercise.
While this certainly increases the work volume, it has little impact on the work intensity.
The primary intent of high-intensity strength training is to fatigue additional muscle fibers during a more demanding
exercise set. One means of achieving this objective is to reduce the exercise resistance at the point of muscle failure.
For example, when I can no longer complete more leg extensions with 150 pounds, I may immediately reduce the
resistance to 130 pounds and perform a few more repetitions. By doing this I fatigue more muscle fibers and provide a
greater strength-building stimulus. With this technique, called breakdown training, I experience two levels of muscle
failure and stimulate more quadriceps muscle fibers. This technique can be applied to all Muscle groups.
Another means of increasing the training intensity is assisted training. Like breakdown training, the resistance is
reduced at the completion of a standard exercise set to enable a few additional repetitions. Instead of changing the
weight load with this method I or a trainer gives just enough manual assistance to complete a few more forced
repetitions.
Pre -exhaustion training is also designed to fatigue more muscle fibers than standard training. With this
high-intensity technique, you complete two successive exercise sets for the same muscle group. The first set is typically
performed with a rotary exercise that fatigues the target muscle group. The second set is conducted with a linear
exercise that involves both the fatigued target muscle group and a fresh muscle group. Or even more extreme is to
perform the same exercise with HEAVIER WEIGHT! !
Because of the greater effort required by high-intensity strength exercise, it should not be overdone. A single
breakdown set, a few assisted repetitions, and an occasional pre-exhaustion workout will be sufficient. Most
important, be sure to perform every repetition in standard and high-intensity exercise with a fast paced movement yet
controlled. If you try these few examples ,I'm sure that you will feel a completely new sensation in the muscle fibers,
along with a greater sense of satisfaction from achieving a super Pump !