Training 101

**P-funk** · 02-17-2006, 10:28 PM

Okay, this thread will be for all the newbies or people that want to learn some new things about how to set up a training routine and keep your program moving in the right direction.

"The body doesn't know muscles. It only knows movements."

-Mel Siff

"If you are still training body parts and not movements, you have missed a signifigant amount of information written on the subject of resistance training in the past 10 years."

-Mike Boyle

"Write programs. NOT workouts."

-Alwyn Cosgrove

Three great quotes. Three smart guys. Somethings to think about.

I'll try and keep this as simple as possible so that everyone can understand it. There is so much stuff to go into with writing a training program and I could write a book about it but I will outline basics and then hopefully people will ask questions and we can fill in the blanks.

Okay, were to begin. The main things to consider when coming up with a training program:

1) goals
2) training split (how many days per week? Upper/lower? total body? push/pull/leg?)
3) exercise selection
4) sets and reps (volume)
5) rest interval*
6) rep tempo*

* both of those will go back to what your goals are *

So lets take it one by one....

1) Goals- pretty self explanatory.

2) training split- Given the quotes above obviously I am not going to tell anyone to train one body part per day. Is it bad? Maybe not for a few weeks as a change of pace or a way to increase volume (acclimation) for a short period of time before dropping back and lifting heavier (intensification).

In general there are a few splits I like:

- Total body 3 days per week with 1 day of rest between each workout.

- day 1- upper, day 2- lower, day 3- off, day 4- upper, day 5- lower, day 6 and 7- off

- day 1- upper push (chest, shoulder, tri), day 2- legs, day 3- upper pull (back and bi). With a day of rest inbetween workouts.

- day 1- upper, day 2- lower, day 3- total body. With a day of rest inebween workouts.

Obviously there are a lot of other ways to break things up. As a newbie the main thing you want to do is pick something you can stick to and make sure that you focus on learning and using good technique for all exercises.

3) Exercise selection- efficiency is an important thing in the weight room. Workout smarter not longer. The exercises you want to stick to are going to be main compound lifts (exercises which use multiple joints) as they will recruit the greatest amount of muscle fiber to get the work done. Some of my favorites:

upper push- bench (flat, incline, decline. barbell and DB), shoulder press (DB and BB), dips

upper pull- pulldowns (various grips), pull ups (various grips), bent over rows (barbells and DBs. Various grips), cable row, face pulls, shrugs (Db or BB)

lower body quad dominant- squat (back and front. no smith machine), lunges, bulgarian squat, one legged squat, multidirectinal lunges

lower body hip dominant- deadlifts, Romanian deadlift, Straight Legged deadlift, trap bar deadlifts, step ups, hyperextensions, glute ham raises, reverse hypers

with these exercises and all their varieties and progressions you can put together years of workouts. Be creative.

4) Sets and Reps- As a newbie you really need to allow tendon strength (connective tissue strength) to build up as it tends to gain strength at a much slower rate then muscle. I recommend taking the first few weeks of your training and using sets of 10-15 reps and reallt focusing on the form of every exercises. As a newbie anything you do will make you grow and get stronger. You can only go up! After you have been training for a solid amount of time you will have to get more creative with your program but right out of the gate you can keep it simple. 10-15 reps x 2-3 sets per exercises and really hammer the form. After those first few weeks you can begin to increase the intensity and lift a little heavier. Just build up slowly and don't rush yourself into an injury. Studies on rep ranges suggest that reps 1-5 are best for strength gains, 6-12 for hypertrophy (muscle growth), and 12-15(20) for endurance. So, after those first preliminary weeks of training be sure to choose your rep ranges wisely based on your goals.

5)Rest interval- In general the amount of weight you are lifting is going to dictate your (a) rep ranges and (b) your rest interval. For example, if you are lifting very very heavy chances are you wont get to many reps and in order to complete another set you will need a longer period of rest. It is recommended that for strength a rest interval of 2-5min is best, for hyerptrophy 60-90sec and for endurance 30sec or less. Ofcourse this is not the be all end all. As your fitness level increases you may find that you recover quick enough between sets and wont need as much rest. For example, some can lift at high intensities (heavy weight) on shorter rest invertvals, say 60-90. Again, a lot of this will depend on your goals and what you are trying to accomplish.

6) rep tempo is something that should not be overlooked. I don't like to dictate the concentric (the shortening or up phase of the lift) tempo just because the human body is built for speed and purposly slowing down the concntric will send improper signals to the CNS allowing it to think it is okay to move slowly. The eccentric tempo, if your goal is hypertrophy, would be a good thing to try and slow down and control. It has been showen in studies that slowing down the speed of the eccentric can lead to better gains in hypertrophy. This is due to the fact that during the eccentric (the lowering or down phase of the lift) a greater amount of trauma can be placed on the tissue. The isometric (the static moment of the lift between the eccentric and the concentric) can also be beneficial to those looking for a greater amount of hypertrophy as holding the weight in place for a moment will (a) require you to recruit more motor units then if you were just to begin the up phase of the lift since you have to hold and stabalize the load and (b) require you to use more strength on the up phase as you are putting an end to the potential enregy being stored in the muscle during the eccentric portion of the lift thus delaying the elastic energy. A tempo for hyerptrophy on the bench press might be something like 4/3/0, eccentric,isometric, concentric. So that is 4 seconds on the way down, 3 second hold at the chest and then press.

Hope some of that makes sense to people and as always ask questions and try and come up with a routine based on these guidlines and post it so that we can help you make it better.

also, take a look at Cowpimps training routine thread:

click here (Designing training routines by Cowpimp)

here is a good article written by DaleMabry on conjugate training:

conjugate training (A conjugate program...)

a link to a great human anatomy textbook:

Gray's Anatomy

Happy training.

p-funk

**Dale Mabry** · 02-18-2006, 06:22 AM

Why not sticky all 3 of those threads into one thread since they are all designing routines?

**P-funk** · 02-18-2006, 06:23 AM

Quote:

Originally Posted by Dale Mabry

Why not sticky all 3 of those threads into one thread since they are all designing routines?

okay, good idea.

kenwood · 02-18-2006, 03:38 PM

good shizit

**P-funk** · 02-18-2006, 03:42 PM

Quote:

Originally Posted by kenwood

good shizit

thanks.

to be honest, I saw your name as the last post in this thread and I got a little worried.

LexusGS · 02-18-2006, 10:36 PM

P-Funk, Welcome to IM!!!

Good Shit. Thanks for posting it.

kenwood · 02-18-2006, 11:10 PM

Quote:

Originally Posted by LexusGS

P-Funk, Welcome to IM!!!

Good Shit. Thanks for posting it.

welcome to IM? wtf he has been here for a long time

LexusGS · 02-19-2006, 09:42 AM

Quote:

Originally Posted by kenwood

welcome to IM? wtf he has been here for a long time

Kenwood, Welcome to IM!

kenwood · 02-19-2006, 01:19 PM

Quote:

Originally Posted by LexusGS

Kenwood, Welcome to IM!

stop smoking crack dude

Raz · 02-20-2006, 03:07 PM

hello i am just a beginner p-funk and im wondering if you could help out! im confused i dont understand the pull/push system, i thought it was wise to train each bodypart with a few excersises to stress the muscles! Please help in me going about the push/pull

**P-funk** · 02-20-2006, 04:52 PM

Quote:

Originally Posted by Raz

hello i am just a beginner p-funk and im wondering if you could help out! im confused i dont understand the pull/push system, i thought it was wise to train each bodypart with a few excersises to stress the muscles! Please help in me going about the push/pull

I just sent you a reply to your PM. It is push/pull/legs...don't forget the last part.

please take my PM, set up a program and start a new thread so we can try and help you out.

camarosuper6 · 02-21-2006, 03:03 AM

Nice Sticky.

**P-funk** · 02-21-2006, 04:06 AM

Quote:

Originally Posted by camarosuper6

Nice Sticky.

why thank you sir. long time no see.

camarosuper6 · 02-21-2006, 07:13 AM

Ditto.

Things seem to have been interesting around here lately!

Duncans Donuts · 02-24-2006, 02:00 AM

Mel Siff, bleh.

Great advice tho

The Monkey Man · 03-01-2006, 06:47 AM

Quote:

Originally Posted by Duncans Donuts

Mel Siff, bleh.

Great advice tho

**P-funk** · 03-22-2006, 05:10 AM

*edit*

just added Dale's conjugate article to the first post for more references.

TJ Cline · 03-22-2006, 07:09 PM

How about some links to sites that show propper form and vid clips of how to lift in each exercise.

MyK · 03-22-2006, 07:15 PM

Quote:

Originally Posted by ForemanRules

How about some links to sites that show propper form and vid clips of how to lift in each exercise.

www.exrx.net

done!

**Dale Mabry** · 03-22-2006, 09:04 PM

www.crossfit.com

Has vids of GPP stuff and more advanced exercises.

TJ Cline · 03-22-2006, 09:09 PM

Dale, MyK
Thanks for the quick responces

bigboom · 03-23-2006, 03:46 PM

push pull is muscles opasite each other....Chest back one day, bicep tricep, one day shoulders legs one day......

**P-funk** · 03-23-2006, 04:22 PM

Quote:

Originally Posted by bigboom

push pull is muscles opasite each other....Chest back one day, bicep tricep, one day shoulders legs one day......

shoulders and legs oppose each other?

Push pull is

push muscle:
chest, shoulder, tris

pull muscles:
back
bis
traps

for lower body you have quad or knee dominant exercises and hip or hamstring/glute exercises.

**CowPimp** · 03-26-2006, 08:09 PM

Other good links for exercise ideas/instruction:

http://www.bsu.edu/webapps2/strengthlab/home.htm
http://www.uwlax.edu/strengthcenter/...ideo_index.htm

MyK · 04-03-2006, 05:48 AM

Quote:

Originally Posted by ForemanRules

Dale, MyK
Thanks for the quick responces

TJ Cline · 04-03-2006, 03:47 PM

Quote:

Originally Posted by MyK

Bakerboy · 04-05-2006, 10:28 PM

Great info P-funk

I'm going back to take a second look...

the bakerboy...

troubador · 04-13-2006, 10:57 PM

"- day 1- upper push (chest, shoulder, tri), day 2- legs, day 3- upper pull (back and bi). With a day of rest inbetween workouts."

P-funk, does this mean 3 workouts per week or do you start over right after that last day of rest?

**P-funk** · 04-14-2006, 05:03 AM

Quote:

Originally Posted by troubador

"- day 1- upper push (chest, shoulder, tri), day 2- legs, day 3- upper pull (back and bi). With a day of rest inbetween workouts."

P-funk, does this mean 3 workouts per week or do you start over right after that last day of rest?

3 workouts per week......some do start over after the alst day of rest. I would takethe extra rest though. if you are lifting with proper intensity the workouts should be brutal and you will be fried by the 3rd day.

troubador · 04-14-2006, 11:36 AM

Thanks, Thats what I figured/hoped.

02-17-2006, 10:28 PM	#1
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,693	Training 101 Okay, this thread will be for all the newbies or people that want to learn some new things about how to set up a training routine and keep your program moving in the right direction. "The body doesn't know muscles. It only knows movements." -Mel Siff "If you are still training body parts and not movements, you have missed a signifigant amount of information written on the subject of resistance training in the past 10 years." -Mike Boyle "Write programs. NOT workouts." -Alwyn Cosgrove Three great quotes. Three smart guys. Somethings to think about. I'll try and keep this as simple as possible so that everyone can understand it. There is so much stuff to go into with writing a training program and I could write a book about it but I will outline basics and then hopefully people will ask questions and we can fill in the blanks. Okay, were to begin. The main things to consider when coming up with a training program: 1) goals 2) training split (how many days per week? Upper/lower? total body? push/pull/leg?) 3) exercise selection 4) sets and reps (volume) 5) rest interval* 6) rep tempo* * both of those will go back to what your goals are * So lets take it one by one.... 1) Goals- pretty self explanatory. 2) training split- Given the quotes above obviously I am not going to tell anyone to train one body part per day. Is it bad? Maybe not for a few weeks as a change of pace or a way to increase volume (acclimation) for a short period of time before dropping back and lifting heavier (intensification). In general there are a few splits I like: - Total body 3 days per week with 1 day of rest between each workout. - day 1- upper, day 2- lower, day 3- off, day 4- upper, day 5- lower, day 6 and 7- off - day 1- upper push (chest, shoulder, tri), day 2- legs, day 3- upper pull (back and bi). With a day of rest inbetween workouts. - day 1- upper, day 2- lower, day 3- total body. With a day of rest inebween workouts. Obviously there are a lot of other ways to break things up. As a newbie the main thing you want to do is pick something you can stick to and make sure that you focus on learning and using good technique for all exercises. 3) Exercise selection- efficiency is an important thing in the weight room. Workout smarter not longer. The exercises you want to stick to are going to be main compound lifts (exercises which use multiple joints) as they will recruit the greatest amount of muscle fiber to get the work done. Some of my favorites: upper push- bench (flat, incline, decline. barbell and DB), shoulder press (DB and BB), dips upper pull- pulldowns (various grips), pull ups (various grips), bent over rows (barbells and DBs. Various grips), cable row, face pulls, shrugs (Db or BB) lower body quad dominant- squat (back and front. no smith machine), lunges, bulgarian squat, one legged squat, multidirectinal lunges lower body hip dominant- deadlifts, Romanian deadlift, Straight Legged deadlift, trap bar deadlifts, step ups, hyperextensions, glute ham raises, reverse hypers with these exercises and all their varieties and progressions you can put together years of workouts. Be creative. 4) Sets and Reps- As a newbie you really need to allow tendon strength (connective tissue strength) to build up as it tends to gain strength at a much slower rate then muscle. I recommend taking the first few weeks of your training and using sets of 10-15 reps and reallt focusing on the form of every exercises. As a newbie anything you do will make you grow and get stronger. You can only go up! After you have been training for a solid amount of time you will have to get more creative with your program but right out of the gate you can keep it simple. 10-15 reps x 2-3 sets per exercises and really hammer the form. After those first few weeks you can begin to increase the intensity and lift a little heavier. Just build up slowly and don't rush yourself into an injury. Studies on rep ranges suggest that reps 1-5 are best for strength gains, 6-12 for hypertrophy (muscle growth), and 12-15(20) for endurance. So, after those first preliminary weeks of training be sure to choose your rep ranges wisely based on your goals. 5)Rest interval- In general the amount of weight you are lifting is going to dictate your (a) rep ranges and (b) your rest interval. For example, if you are lifting very very heavy chances are you wont get to many reps and in order to complete another set you will need a longer period of rest. It is recommended that for strength a rest interval of 2-5min is best, for hyerptrophy 60-90sec and for endurance 30sec or less. Ofcourse this is not the be all end all. As your fitness level increases you may find that you recover quick enough between sets and wont need as much rest. For example, some can lift at high intensities (heavy weight) on shorter rest invertvals, say 60-90. Again, a lot of this will depend on your goals and what you are trying to accomplish. 6) rep tempo is something that should not be overlooked. I don't like to dictate the concentric (the shortening or up phase of the lift) tempo just because the human body is built for speed and purposly slowing down the concntric will send improper signals to the CNS allowing it to think it is okay to move slowly. The eccentric tempo, if your goal is hypertrophy, would be a good thing to try and slow down and control. It has been showen in studies that slowing down the speed of the eccentric can lead to better gains in hypertrophy. This is due to the fact that during the eccentric (the lowering or down phase of the lift) a greater amount of trauma can be placed on the tissue. The isometric (the static moment of the lift between the eccentric and the concentric) can also be beneficial to those looking for a greater amount of hypertrophy as holding the weight in place for a moment will (a) require you to recruit more motor units then if you were just to begin the up phase of the lift since you have to hold and stabalize the load and (b) require you to use more strength on the up phase as you are putting an end to the potential enregy being stored in the muscle during the eccentric portion of the lift thus delaying the elastic energy. A tempo for hyerptrophy on the bench press might be something like 4/3/0, eccentric,isometric, concentric. So that is 4 seconds on the way down, 3 second hold at the chest and then press. Hope some of that makes sense to people and as always ask questions and try and come up with a routine based on these guidlines and post it so that we can help you make it better. also, take a look at Cowpimps training routine thread: click here (Designing training routines by Cowpimp) here is a good article written by DaleMabry on conjugate training: conjugate training (A conjugate program...) a link to a great human anatomy textbook: Gray's Anatomy Happy training. p-funk E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book Last edited by P-funk : 03-26-2006 at 07:36 AM.

02-18-2006, 06:22 AM	#2
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 14,334 Photos: 10	Why not sticky all 3 of those threads into one thread since they are all designing routines? If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-21-2006, 03:03 AM	#12
camarosuper6 Unstoppable Force Elite Member Join Date: Aug 2003 Location: California Posts: 3,415	Nice Sticky. "Show me a beautiful woman, and I'll show you a guy tired of screwing her"

02-21-2006, 07:13 AM	#14
camarosuper6 Unstoppable Force Elite Member Join Date: Aug 2003 Location: California Posts: 3,415	Ditto. Things seem to have been interesting around here lately! "Show me a beautiful woman, and I'll show you a guy tired of screwing her"

02-24-2006, 02:00 AM	#15
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,776 Photos: 2	Mel Siff, bleh. Great advice tho "in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure." Last edited by Duncans Donuts : 02-24-2006 at 02:11 AM.

02-18-2006, 03:38 PM	#4
kenwood Member Join Date: Apr 2005 Posts: 4,877 Photos: 1	good shizit

02-18-2006, 10:36 PM	#6
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	P-Funk, Welcome to IM!!! Good Shit. Thanks for posting it.

02-20-2006, 03:07 PM	#10
Raz Registered User Join Date: Feb 2006 Location: UK Posts: 515	hello i am just a beginner p-funk and im wondering if you could help out! im confused i dont understand the pull/push system, i thought it was wise to train each bodypart with a few excersises to stress the muscles! Please help in me going about the push/pull

03-22-2006, 05:10 AM	#17
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,693	edit just added Dale's conjugate article to the first post for more references. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-22-2006, 07:09 PM	#18
TJ Cline Member Join Date: May 2005 Posts: 12,545	How about some links to sites that show propper form and vid clips of how to lift in each exercise.

03-22-2006, 09:04 PM	#20
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 14,334 Photos: 10	www.crossfit.com Has vids of GPP stuff and more advanced exercises. If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-22-2006, 09:09 PM	#21
TJ Cline Member Join Date: May 2005 Posts: 12,545	Dale, MyK Thanks for the quick responces

03-23-2006, 03:46 PM	#22
bigboom Registered User Join Date: Mar 2006 Posts: 2	push pull is muscles opasite each other....Chest back one day, bicep tricep, one day shoulders legs one day......

03-26-2006, 08:09 PM	#24
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	Other good links for exercise ideas/instruction: http://www.bsu.edu/webapps2/strengthlab/home.htm http://www.uwlax.edu/strengthcenter/...ideo_index.htm The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

04-05-2006, 10:28 PM	#27
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Great info P-funk I'm going back to take a second look... the bakerboy...

04-13-2006, 10:57 PM	#28
troubador Registered User Join Date: Aug 2004 Posts: 40	"- day 1- upper push (chest, shoulder, tri), day 2- legs, day 3- upper pull (back and bi). With a day of rest inbetween workouts." P-funk, does this mean 3 workouts per week or do you start over right after that last day of rest?

04-14-2006, 11:36 AM	#30
troubador Registered User Join Date: Aug 2004 Posts: 40	Thanks, Thats what I figured/hoped.

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