Introduction to resistance training short course.
Quick Start Guide To Building Effective Resistance Training Workouts
This short course will cover the key concepts and practices to effective resistance training to help you optimise your training programs in the gym and achive some series, long term results. In the first section you will learn about the key components of resistance training that, when applied correctly, will bolster your performance and physique related goals as well as helping to ensure a long and prosperous training experience. Helping to improve your health and life both on the gym floor and outside in the real world. Covering topics such as the key movement patterns of resistance training, how to set up a training week, how hard you should train and other key practices to great results in the gym. The second section will teach you how to build your own personalised workouts that you can manipulte to fit your goals, schedules and likes to ensure you see some great results. The final section will cover how to properly perform the exercises to ensure you are putting the right step forward in your training.
This short course is aimed to help people with little to no experience in the gym learn the key techniques used by indusry learders so they can gain an indepth understanding of the basics of resistance training an see some great progress and results for years to come. It is also designed to shine a light on how to train effectively and efficiently for those who have been training for quite some time but can't seem to get the results they are after. Aiding people to break through plateus and organise their training for optimization and keeping them in the gym, smashing their goals, for years to come. Lets dive in!
Key Principles To Effective Resistance Training
In this section you will learn some simple but often misunderstood considerations and principles to resistance training and effective exercise programming that will be game changers to your performance and results in the gym. It is improtant to note that everyone is different and results can vary from person to person, so it may take a bit of trail and error to find out what is best for you. The principles explained in this section provide a framework to ensure you see some great results and will guide you into finding what is best suited to you. Lets take a look and the first consideration.
Basic Movement Patterns
To ensure that you are training all the muscle groups of the body and getting a rounded develoment, it is important to learn and understand the different exercise movement patterns invloved in effective exercise programming. This instructional video will cover the basic of what you need to understand about the movement patterns. Looking at what each of the movement patterns are, what muscles each pattern trains and some other basic consideration you need to understand when building an effective training program to help optimize your results.
Workout Exercise Order
Learning how to approriatley order the exercises in your workout is a simple yet very effective tool in not only achieving a strong and well rounded physique, but also ensuring you minimise the risk of injury, enjoy your training for years to come and reach those goals that may have previously unattainable. In this instructional video you will learn all you need to know about optimising the order of your exercises in your workout to improve your progress, strength and relationship with exercise.
How Hard You Should Train - The RPE Scale
Not know the appropriate relative intensity to train at can be a huge limiting factor to someones success in the gym. Training too can quickly put us in an over trained state leading to poor results, frustration and a high injury risk. Not training hard enough can mean we are not stimulating our muscles fibres to adapt and grow. In this video you will learn how hard you should train, not only in any given session, but in any given training mesocycle (month or so of training) so that you can optimize your training to see better and faster results. You will also learn about the RPE scale, which is a very effective metric to measuring your relative training intensity (effort in the gym), and how to apply it in your training to help you reach your goals, highten your training enjoyment and help to stay injury free.
What Rep Range You Should Train In
This video will teach you all about the different repetition ranges, repetitions being performing and given exercise once (the full concertric, isometric and eccentric phases), and when you should use them in your training. You will learn about the best rep ranges to growth muscle, build strength and recovery for a period of intense training. This video will also cover some of the basic physiology of exercise and how adaptation to our muscle actully occurs. Armed with this knowledge and an understanding of the factors behind resistance training you will be one step closer to meeting your fitness goals, whatever they may be.
How Long To Rest Between Sets
This video will teach you all you need to know about how long to rest between sets, sets being a group of repetitions before a period of rest, to optimize performance and possitive adaptations from your training in the gym. Resting and appropriate amout of time is important to ensure you get sufficent volume and mechanical tension, both proven to be key to muscles growth and adaptaion, to achieve to results you want in a faster, safer and more efficeint way. This video will provide guidlines on how long to rest between sets on different movements, teach you how to know if you have rested long enough between sets to see good results and also cover some tips on how to adapt rest periods to see better results in different circumstance like; when you are on holiday, or you have limited access to weights.
How To Set Up Your Training Week
In this video you will learn how to organise your training week based of your goals and schedule. Setting up your workouts in a way effectivley meet to basic principles of effective resistance training can be quick confussing if you don't quite understand what you are doing. This video will provide you will a basic framework to set up different training weeks based of your personal schedule and goals. It will also teach you how to manipulate your training week when situations or goals change so that you can best achieve the results you are after.
How To Build Effective Resistance Training Workouts That Fit Your Goals and Schedules
In this section you will learn how to properly create and structure full body, upper body and lower body workouts based from the leading applied principles used in sports science and by the top industry professionals. By the end of this section, and armed with the knowledge gained in the section above, you will be able to create optimal workouts that you can fully manipulte based on your goals, scheduales and training preferences so that you can keep smashing your goals for years to come. You should also be properly equipt to make changes to your training as your fitness level improves. Lets dive in to how to create effective workouts, starting with the full body workout.
How To Build a Full Body Workout
Full body workouts are great for someone who is new to training as the allow for sufficient time to practice movements for each body part, can be easily placed throughout the week to suit busy schedules whilst still allowing for all the boxes to be ticked for good adaptation, and allow for sufficent recovery between session to maximise work out put. As a beginner there tends to be a much larger damage effect from training compaired to someone who is more trained, so recovery can play a big role in progession. Full body workouts are also great for the more trained individual as you can train each muscle group at a higher frequence (which and improve adaptaion) and still get a good amount of training volume for each muscle group. This video will cover how to effectivley put together a full body workout in a way that will prioritise stimulations of muscle fibers, leading to better growth, and lower the risk injury.
How To Build an Upper Body Workout
This is a great way to set up a workout to get more development of the upper body. It allows you to use greater volumes, which is a big driver of more effective addaption, to train your upper body which leads to faster results. The straight set style of workout is also ideal from a muscular hypertrophy stand point. When using an upper body workout instead of a full body workout, it is best to also include a lower body workout in your weekly exercise to ensure full body development. The set up could look like the following; Lower Body Workout day 1, Upper Body day 2, Rest day 3. A starting recomendation for using upper body workouts would be to perform the workout twice a week and add more sets to the exercises in a given movement pattern when fitness levels increase. Start by adding 2 sets per week to each compound (multiple joint movement) movement and seeing if that allows for more adaption, only adjusting the sets as needed.
How To Build A Lower Body Workout:
This is a great way to set up a workout to get more development of the lower body. It allows you to use greater volumes, which is a big driver of more effective adaptation, to train your lower body which leads to faster results. The same rationale apply to lower body workouts as they do with upper body wokouts, so follow the recommendations of the upper body workouts will cover the required considerations.
That concludes the workout builder section on the course, we will now cover some form guides of a variety common resistance training movements for each of the movement patterns mentions. To practically use these tools to create your very own tailored workouts, follow the recommendations in the video of a workout of your prefference. Select an exersice(s) that suit your preference from the specific movement pattern. Keep that exercise in your workout for several months and continue to progress it, this will ensure you get the most out of the adaptive processes, then swap the exercises out for a different exercise of the same movement pattern to start the adaptive process again. This will help keep your workouts fresh and keep your motivation high, as well as allowing more productive adaption and development with the new exercise. You can continue this process indefinitely and see some pretty decent results. For a more indepth look at the principles behind building an effective resistance training program check out our E-Book - How To Build A Training Program -
SECTION 3
Form Guides
This section will provide video demonstrations and guides on how to properly perform a variety of different exercises to use in your resistance training workouts. Knowing how to properly perform exercise is an often missed step in someones training journey. Performing exercises correctly is key to full stimulation of muscle fibres, reducing the risk of injury, ensuring the proper development of motor pathways and optimal strength development, amoung many other things. If you don't take the time to learn how to correctly execute a movement you risk the development of muscle imbalances, hightened injury risk, poor stimulation and results, as well as a whole host of other negative psycological and physiological effects. The videos will be organised by the movement patterns; Squat pattern, Hip Hinge, Horizontal Push, Vertical Push, Horizontal Pull Pattern, Vertical Pull Pattern as well as isolation movements for the biceps, triceps and shoulders. There will be one exercise example of each movement pattern. For more more, find us on YouTube at Melbourne Outer Eastern Fitness.