Part 3 - How to build your own training program - What type of goal do I set

July 13, 2016

 

Yeah, we'd all like to lose a few kilos (which will happen when we eat in a calorie deficit), but we also need goals a little more specific.
- Stronger
- More shape/muscle
- Fitter/more endurance

I believe a great program for the general population should include ALL of these goals. 

For that reason your training should incorporate
- High intensity, low reps to build power (1-3 reps);
- High intensity with moderate/low reps to help increase strength (4-5 reps);
- Moderate intensity, moderate reps to help with building muscle. (6-20 reps);
- Moderate/low intensity, moderate/high reps to help increase endurance(Supersets/dropsets/15-30 reps).

Think of it like this:
1 - The more power you build, the heavier you can lift.
2 - The heavier you can lift, the stronger you become.
3 - The stronger you become, the more volume you can lift. 
4 - The more volume you continue to lift (progressively), will help build shape and help avoid plateauing.

See how it all ties together?

Please reload

Featured Posts

Scale weight, does it matter!?

August 10, 2016

1/1
Please reload

Recent Posts

April 10, 2018

October 15, 2017

July 2, 2017

Please reload

Archive
Please reload

Search By Tags

I'm busy working on my blog posts. Watch this space!

Please reload

Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

LOCATION

OPENING HOURS

Mon 5am-9pm

Tue 5am-9pm

Wed 5am-9pm 

Thur 5am-9pm

Fri  5am-7:30pm

Sat: 6:30am-4pm

Sun: 7am-1pm

(Public  holidays vary - check our social media page)

COME VISIT US

1/41 Dunn Road

Smeaton Grange

NSW, 2567

(Right next to Camden Valley Way)

Info @ squatclub.com.au

02 9188 5151

© SQUAT CLUB. All Rights Reserved.