Strength Training Should Be:
- Time Efficient
- Perfect exercise technique and form prior to utilizing additional resistance.
- Perform every movement in a slow, controlled, and deliberate fashion with special emphasis focused on the eccentric (negative) phase of each lift.
- Work within an appropriate repetition range (6-25 reps/set for most adults).
- Use a limited number of sets and exercises each workout (brief yet intense workouts).
- Minimize rest intervals ("circuit") to induce an overall conditioning effect.
- 2-3 workouts per week
- 40-60 minutes per workout
- 1-3 sets per exercise, 10-15 total exercises per workout
- Perform each set to a point that no other "quality" repetitions are possible (muscle failure/muscle fatigue)
- 8-20 repetitions per set (reaching muscle fatigue prior to 6 repetitions means the resistance is "too heavy" and increases orthopedic stress)
- Utilize what is available - free weights, machines, manual resistance, etc...
- Leg press
- Leg extension
- Leg curl
- Hip adduction
- Hip flexion
- Low back
- Chest fly
- Chest press
- Lateral raise
- Shoulder press
- Rear delt
- Seated row
10 Strength Training Guidelines
- Perform perfect repetitions every time you strength train.
- Perform slow and controlled reps with no bouncing!
- Strength train at high level of intensity.
- Take every set to the point at which no further reps can be completed.
- Strength train progressively.
- You must consistently increase the weight in order to get stronger.
- Strength train within a predetermined rep range.
- Aim for 8-12 reps for your upper body and 12-15 for your lower body.
- Strength train the entire body equally.
- Muscular balance is important for injury prevention.
- Strength train using a limited volume of sets and exercises.
- It's not how much you do; it's how hard you do it!
- Strength train larger muscle groups first.
- Hit your largest muscle groups early while you are fresh.
- Allow for adequate recovery between strength training sessions.
- Do not over train!
- Keep accurate records of all strength training sessions.
- Accountability is crucial for success.
- Use advanced strength training techniques appropriately.
- Limit overuse of assisted reps and breakdown sets.