1. Use a Method of Periodization:  For long term progress you will benefit from following some method of program periodization. A very general definition of periodization is that it is a training scheme with planned phases of varied intensity, volume, speed, and exercise selection, etc. The popular Western method is known as linear periodization, which divides the different aspects of strength training into separate phases over time, but it has many limitations. Conjugated periodization is a very effective method with shorter phases, wherein you train many aspects of strength (such as max strength and dynamic strength) during the same weekly program. This is the method used by Louie Simmons at Westside Barbell Club. There are other variations (such as pendulum training), but I will not embark on a lengthy explanation at this point. However, I do encourage you to study periodization and adopt a method that makes sense to you.
   
2. Variation:   Most people understand that training load should be progressively increased, but few seem to understand that the training stimulus must also be progressively and periodically varied to continually stimulate your body and nervous system to adapt. If you keep doing the same workouts with the same exercises in the same order, with the same set and rep scheme, your body will get used to it and your progress will diminish. Therefore you must regularly change things up to stimulate your body to adapt to the new stress by growing bigger and stronger. Incorporate different rep ranges (i.e.: lower reps for max strength or speed training, moderate rep range for hypertrophy and higher reps for endurance) and change your primary exercises at least every 3-6 weeks. A properly designed periodization program, such as the Westside method, will accommodate for this.
   
3. Get Enough Rest:   Muscles grow while at rest, not while you are training. The resistance exercise is the stimulus for growth, but your sleep, rest and nutrition facilitates the hypertrophy to take place. In general, most active people need at least 6 to 8 hours of quality sleep each night, dependant on their diet, training intensity, daily activity level, stress, etc. Note that I emphasized “quality sleep”; more than 8 hours may in fact be necessary for adequate recovery. As far as rest during the workout is concerned, you will need more rest between sets for heavy, maximum effort lifting (i.e.: 2 to 4 minutes), and less rest between sets for lighter speed or endurance work (i.e.: 60 to 90 seconds). In general, the more intense the set, the more rest is needed between sets. If you don't rest long enough your lactic acid levels can interfere with your performance on the next set. Also, more is not better when it comes to the duration of your workout. If you can keep your resistance training session between 30 and 90 minutes, you can take advantage of a natural boost to your growth hormone levels at the end of your workout. This can greatly enhance recovery. However, training for too long can cause a drop in your natural anabolic levels and interfere with your recovery, leaving you feeling drained and weak.
   
4. Follow a healthy, intelligent nutrition plan: In order to achieve optimal results you need to provide your body with high quality ‘building materials’ and fuel. Here are some very basic nutritional guidelines:
   
   • Consume about 1 gram of protein for each pound of lean bodyweight per day.
   • Eat 4 to 6 smaller meals per day.
   • Choose less starchy foods, with a lower glycemic index.
   • Drink at least 1 liter of water for every 50 pounds of body weight per day.
   • Eat a balance of nutritious foods, including fruits and vegetables.
   • Include “essential fats” (EFA’s) in your diet every day.
   • Focus on “whole food”, but recognize that often nutritional supplements are recommended.
   • Eat soon after exercising.
   • Gradually increase your caloric intake as you gain more muscle tissue.
   • Don’t eat a heavy meal right before going to sleep.
   • Reduce consumption of simple sugars, caffeine, alcohol, and saturated fats.
   Make sense? Good.
   
5. Flexibility: It is important to maintain healthy range of motion (ROM) around your joints, but most people aren’t familiar with active or dynamic stretching and don’t use effort to control the extreme stretch positions. Unfortunately, passive stretching (using force to push or pull further into the stretch) is still the most frequently used; although there is growing evidence to question it’s effectiveness or safety. As I mentioned before, muscle tightness is usually secondary to muscle weakness. By strengthening the weak links you will also increase your flexibility. By contrast, if you force a passive stretch (without engaging the muscles involved) you could decrease joint stability even further, increasing the risk of future injury. Even though there is research demonstrating the limited benefit to passive stretching, many old school coaches and trainers still argue in favor of its use.

My advice on What Really Works for improving flexibility is to begin your  workout with a dynamic warm-up, including dynamic “stretches” such as high knees, butt kicks, walking lunges, bodyweight squats, and arm circles, and then finish your workout with active range of motion stretches, engaging your muscles to actively hold the stretch positions. At the very least, do not use passive stretching before working out! These stretches dampen the nervous system and relax the muscles, decreasing your ability to safely move weight.

Conclusion:  I hope you will find this information helpful in designing a very effective size and strength training program. Keep in mind that I have provided you with only a brief overview of these training principles and I encourage you to research these ideas further. I will also be elaborating on these topics in my future articles.

If you are not familiar with some of the information I have presented, don’t be afraid to try something new. Remember, “If you always do what you’ve always done, you will always get what you’ve always got.” Futility is doing the same thing over and over but expecting different results. Have an open mind.

Keep your mind on your goals and keep the faith that you will achieve them.

Josh Hewett is a personal trainer and strength & conditioning specialist with Top Form Fitness. He also coaches and competes with Team Barbarian Strength Athletics.

www.top-form-fitness.com www.top-form-fitness.com

Josh holds a degree in Kinesiology from the University of Western Ontario, as well as personal training qualifications from several agencies including CanFitPro. He is a qualified personal training specialist and competitive strength athlete with over 14 years of involvement in the health and fitness industry including employment, academic, competitive, and volunteer experience. Whether your goal is to improve your health and fitness, excel at your sport or hobby, or to recover from an injury, Josh is prepared to motivate and guide you toward reaching your objective.

Average user rating

   (0 vote)