
We will be talking about muscle fibers and how exercise can influence change. We will also relate this information for proper programming for strength and size (hypertrophy). I will provide example workouts and progressions, but it is up to you to take this information and make it useful for yourself, your clients, or your athletes. The main takeaway will be, don't make things overly complicated, learn the science behind your goals, and train specific to your goals.
The videos will compliment the written portion of this course. Do not neglect the written material! Read the theory I provide before watching the videos. You will get a better understanding of the material that way.
Thanks for choosing my course!
May the gainz be with you
Review the terms and think about what they mean to training or a workout plan. These terms help us decide how we will train based on our goals, lifting techniques, and why we might use additional equipment.
The overload principal, the principal of specificity, and the F.I.T.T. principle are import when it comes to programming workouts. These principals help keep us progress driven and our training focused on improvement. Training variables have to change as we progress in the gym or in our sport.
Difficult terms from Lecture 2 explained.
This section explains what overloading techniques are and how to perform them. I have links to my example videos in this section as well.
This lecture goes in to programming. There are a couple workouts in the content and a few in the resources. The content dives into the periodized meso cycle of 12 weeks using deadlift as an example. The layout of that can be used for all lifts during that 12 week cycle as explained in the instructions. Its simple... apply the rep/weight layout to the lifts being performed that day/week/month.
The workout plans in the resources tab are parts of larger workout cycles. They are ment to be examples to give guidance and ideas. Layout and structure of workout plans will change based on preference and amount of detail/instruction needed.
This course is focused on understanding muscle fiber recruitment, mechanical loading, and programming for gains.
There are many things that come to mind when you think of bodybuilding. Typically you thinks of the massive people on stage with very little body fat. Many people avoid training for hypertrophy because they don't want to look like a freak beast. Lets not get ahead of ourselves. There are many benefits of hypertrophy training that help people of all ages.
Your workout plans have to be organized and progressive! This gives the Individual security and confidence in the trainers abilities. When you are organized and have a thought out plan, the explanation and workout session will flow. This will lead to clients making progress and resigning training agreements.
My programming and exercise selection follow a few principles of lifting including: the overload principal, the principal of specificity, and the F.I.T.T. principle. This helps us stay organized and focused when creating goals and programming the get the best results.
I use science back information and list many of the resources at the end of the article. The infographs are a great blend of visual and written material.
Comes with several workout plans that can be customized to anyone!
For starters:
First, lets take a look at what happens in the body to build muscle. The physiology is fascinating!
To start - Muscle fibers adapt and hybrid fibers change characteristics
Muscle fiber recruitment
Mechanical loading
Then we will talk about the steps you need to take when programming for yourself or your clients.
How to make plans specific to people and goals
A progressive plan is a game changer
We will program several different workouts for hypertrophy. Covering different methods of structuring a periodized plan.
Different workout splits
How to program effective drop sets
I will also talk about the benefits of training accessories such as, bands and chains.
How these effect motor unit thresholds
When to use them
This course will be a mix of video lectures with written material and example workout plans to reinforce the message. I will have downloadable and external resources as well.
Also, see your instructor in action... there will be a few videos of myself performing Overloading Techniques; using bands, performing a drop-set, and partial range of motion lifts (half-squat and rack-pull).
I strongly believe in the material I present. Using this knowledge I have led many clients to achieve their goals, students to being successful trainers, and myself to victory in many of my strongman competitions.
Good Luck!