I don't want to be huge. Should I still lift weights?



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I don't want to be HUGE. Should I still lift weights?

  • I don't want to be HUGE. Should I still lift weights?

  • YES! For most people, adding muscle is very difficult. Hard work, eating right, and having the right genetics are all needed to get the bodybuilder look. It also takes years to put on the kind of mass that you see in magazines. If you find yourself getting more muscle than you'd like, then you can stop training and they will shrink, due to lack of work. It is also important to note that most athletes use weights to improve their strength and their performance, and don't end up looking like a bodybuilder, even though they train very hard.



If I'm doing both aerobic exercise and weight training, which one should be done first?

  • If I'm doing both aerobic exercise and weight training, which one should be done first?

  • If you want to add muscle and lose fat during the same workout you should do the weight training first. Why?

  • You'll have more energy, which usually results in a more productive weight training workout. Weight training while fatigued can result in bad form and carelessness which may result in injury.



Will muscle turn into fat? OR…

  • Will muscle turn into fat? OR…

  • Will fat turn to muscle?

  • No! They are two totally different things. Muscle will no more turn into fat than an apple turn into an orange. If not used, muscle will become smaller and fat deposits may appear over the muscle, but the muscle doesn't change into fat.



Myth: Weight training makes you bulky & masculine

  • Myth: Weight training makes you bulky & masculine

  • Due to the fact that women do not, and cannot, naturally produce as much testosterone (hormone responsible for increased muscle size) as males do, it is impossible for women to gain huge amounts of muscle mass.



Myth: Weight training makes you stiff and muscle-bound

  • Myth: Weight training makes you stiff and muscle-bound

  • Fact: if you perform all exercises through their full range of motion, flexibility will increase.

  • Example: flyes, stiff-legged deadlifts, DB press, and chin-ups



As long as you exercise you can eat anything you want…

  • As long as you exercise you can eat anything you want…

  • I wish! However, this could not be further from the truth. Our individual metabolism determines how many calories we burn at rest and while we exercise. If we eat more calories than we burn on a consistent basis, our bodies will accumulate these extra calories as fat regardless of the amount of exercise that we do.



People workout for various reasons

  • People workout for various reasons

    • Improved health- prevent the onset of chronic diseases (type II diabetes) or to rehabilitate
    • Appearance- improve physical appearance (prevent/lose body fat or to gain muscle mass)
    • Sports performance- achieve athletic superiority in competitive organized sports


Genetics and Training



1. Warm up

  • 1. Warm up

    • Increases blood flow to muscle, muscle temp, enzyme activity (PFK, makes muscle more pliable)
    • Reduce risk of injury
    • 2. Conditioning Phase (workout)
    • 3. Cool down
    • Return pooled blood
    • Remove lactic acid


Tone / Endurance

  • Tone / Endurance

    • lighter weight, higher reps (12+)
    • lower sets
    • shorter rest
    • train each body part 2-3 x’s per week.


Hypertrophy (muscle building)

  • Hypertrophy (muscle building)

    • medium weight
    • medium reps (8-12)
    • higher sets
    • medium rest (30-60 seconds)
    • Train each body part 2 x’s per week.


Strength-

  • Strength-

    • heavier weight
    • Lower reps
    • lower sets
    • longer rest
    • Train each body part 2 x’s per week.


Two days per week- all body parts each workout OR

  • Two days per week- all body parts each workout OR

  • Half body each workout

  • IE- chest, shoulder, back

      • Bicep, triceps, legs
      • *abs


Example Two:

  • Example Two:

  • Three days per week

    • All body parts each workout OR
    • Half body 2 x’s and 3rd day all body parts


Example Three:

  • Example Three:

  • Four days per week (ideal)- split body parts

    • Mon & Thurs- chest, leg and tris
    • Tues & Fri- shoulder, back and biceps


A set is a group of successive repetitions performed without resting.

  • A set is a group of successive repetitions performed without resting.

  • A rep or repetition is the number of times you repeat the move in each set.

  • Therefore, if your instructions were to do 3 sets of 12 (3 x 12) biceps curls, you would curl the weight 12 times in a row to complete the first set. Then you’d put the weight down, rest a moment and do 12 more in a row to complete the second set, and so on until you’ve finished the prescribed number of sets for that exercise.



Arguments for free weights:

  • Arguments for free weights:

    • Forced to control balance & stabilization
    • symmetry


Major Muscles:

  • Major Muscles:

  • CHEST

    • PECTORIALS
  • LEGS

    • QUADRICEPS
    • HAMSTRINGS
    • CALVES
  • BACK

    • LATISSIMUS DORSI
    • TRAPEZIUS






BICEP’S ARE FLEXION/PULLING EXERCISES

  • BICEP’S ARE FLEXION/PULLING EXERCISES

  • CURLS

    • DUMBBELL
    • BARBELL
    • CABLE
    • MACHINE
    • PULLUPS




TRICEP’S ARE EXTENSION EXERCISES

  • TRICEP’S ARE EXTENSION EXERCISES

    • DUMBELL
    • BARBELL
    • CABLE
    • MACHINE
    • DIPS
    • PUSHUPS




PULLING EXERCISES

  • PULLING EXERCISES

    • PULL-UPS
    • LAT MACHINE
    • PULL OVERS


Upper Trap (elevation)

  • Upper Trap (elevation)

    • Shrugs
  • Middle Trap (retraction)

    • Rows
  • Lower (depression)

    • Modified dip




DELTOIDS

  • DELTOIDS

    • PRESSES
    • RAISES
    • DUMBBELL
    • BARBELL
    • CABLE
    • MACHINES




PECTORIALS

  • PECTORIALS

    • MAJOR / MINOR
    • DUMBELL PRESSES/FLYES
    • BARBELL PRESSES/FLYES
    • MACHINE/CABLE
    • PRESSES
    • PUSHUPS


QUADS- top front of legs

  • QUADS- top front of legs

  • HAMSTRINGS- back of legs

  • CALVES (gastrocnemius & soleus)



SQUATS

  • SQUATS

  • LEG EXTENSIONS

  • WALL SITS

  • LUNGES



Dead-lifts

  • Dead-lifts

  • Leg Curls

  • Nordic Curls



Gastrocnemius

  • Gastrocnemius

  • Soleus

  • Raises/Elevation exercises





Choose one or more components (tone/endurance, hypertrophy, strength and power) of strength training and develop a workout program. Use a spreadsheet application to display your workout plan and chart your progress. See links to sample workout sheets. You should only use these as a guide to develop your own personal fitness program. While designing your own workout sheet, be sure to include all the Elements of a Workout Program.

  • Choose one or more components (tone/endurance, hypertrophy, strength and power) of strength training and develop a workout program. Use a spreadsheet application to display your workout plan and chart your progress. See links to sample workout sheets. You should only use these as a guide to develop your own personal fitness program. While designing your own workout sheet, be sure to include all the Elements of a Workout Program.



         Sample 1

  •          Sample 1

  •          Sample 2

  • Sample 3

  • Or use the workout sheet that is provided by the fitness center or your teacher.



Below you will find a number of links to sites with information to help you create your own workout plan.  Use these resources to develop a workout plan that includes all of the following elements.

  • Below you will find a number of links to sites with information to help you create your own workout plan.  Use these resources to develop a workout plan that includes all of the following elements.

  • Elements of a Workout Program

  •          Frequency

  •          Duration

  •          Mode (see next slide)

  •          Exercise Prescription Lab

  •          Intensity



Aerobic Exercise - Cardiovascular

  • Aerobic Exercise - Cardiovascular

  • Strength Training - Muscular strength and endurance exercises

  • Flexibility -Stretching and warm-up exercises

  • Fitrex Exercise Library - Over 1000 exercises categorized by muscle group with descriptions and videos. Some sample video links below.

  •          Bench Dips

  •          Cross Crunches

  •          Bench Press



P90X

  • P90X

  • Insanity

  • MMA Workouts

  • Military Workouts (Marine Corps, Navy SEALS)

  • Celebrity Workouts

  • Beach Body Workout

  • Bikini Body Workout

  • 300 Workout




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