The Basic Strength and Muscle program is not just for beginners. You should use it if you want a formalized and precise program following casual experience with lifting.
As the name implies, it's an all-round program for basic strength and muscle building. This could be used in off-season training if your sport has elements of strength, power and strength endurance, which fits many sports.
Consult your coach or doctor to ensure it doesn't conflict with other training or health priorities. Training programs are always most efficient when tailored specifically for individuals and their goals.
It's worth reading the introductory strength training information before starting this program, or any program for that matter. The exercises use the standard free weights and equipment found in most gyms.
All exercises can be done at home if you have the appropriate home gym equipment. A medical examination and clearance is wise if you've been sedentary for a lengthy period.
Take care with injured or dysfunctional joints. Get medical advice before starting strength training if you do have possible health concerns.
Warm up with ten minutes of aerobic exercise. This can be with treadmill walking or jogging, stationary bicycle, cross-trainer or stepper machines.
Extend this to thirty minutes depending on requirements for fat loss. In any case, I recommend at least 30 minutes of cardio exercise at moderate intensity three times each week for all trainers in order to promote aerobic fitness.
It need not be done at the same time as the session. Warm-ups are important to get blood flowing to heart, lung and muscles and lubricating fluid loosening the joints ready for action.
Each exercise should include a warm-up with light weights and practicing the same form as for the workout. Sixty per cent of your workout is about right for warm-ups.
Stretching is not so important before exercise and is better performed after exercise. Some light stretches will do no harm.
If you have little experience of strength training and free weights, you may wish to start with the machine leg press instead of the squat, especially if you're not accompanied by a trainer, helper or spotter. Even so, there is no reason to be intimidated by the squat exercise.
It need not be done in a squat rack or power cage with the big bar and free weight to begin with; although squatting with the bar alone is a good way to practice form. Dumbbells or small-bar barbells or a Smith machine can provide reassurance for the beginner.
The same applies to the racked bench press with heavy bar, which can be substituted with dumbbells or lighter barbells. The key is not to lift too heavy too soon.
You will start with 1 set of 12 repetitions for each of 9 exercises for the first week. At workout session 8, you should have progressed to 3 sets of 12 repetitions for each exercise.
The weight you choose to start with will be sufficient to perform a set of 12 repetitions to failure with good form, which means that the twelfth repetition is pretty much the most you can do without resting. Various formula exist for calculating what this starting weight should be, but I find it just as easy to trial different weights until you get to that limit.
If you're new to free weights, this helps familiarization as well. Try an obvious light weight, for you, to warm up and then upgrade to something heavier for the workout set.
By the third set you should have settled on the 12RM weight. If not, just move on and upgrade the next session.
The rest period between sets is variable according to your goals. For strength rather than muscle size, longer rests are required - preferably about two minutes or more.
For hypertrophy and elements of muscle endurance, shorter rest usually works best. Considering that this program is designed for a combination of strength and muscle building, you will rest for one minute if possible.
Author Resource:-
Terry Daniels is a personal trainer and has authored hundreds of articles relating to physical training and home fitness equipment. He has been a health expert and physical trainer for over 15 years.
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