I am not sure how many times I need to say this stuff…Okay, maybe just one more time.
Strength training programs should be comprehensive in nature with the emphasis placed on exercising the major muscle complexes throughout their fullest range of functional motion. The selected movements should include a variety of multi-joint and single-joint exercises, utilizing a good mix of machines and free weights whenever possible, and be safe and relatively easy to perform in terms of technique.
Muscle overload can be applied with a variety of tools: barbells, dumbbells, machines, manually applied resistance, body weight, sand bags, etc. Anything that can create high tension in the muscles can be used.
A variety of exercise prescriptions can be used provided muscle overload occurs, such as heavy resistances / few repetitions, lighter resistances / more repetitions, minimal exercise bouts (i.e., 1 to 3 sets per muscle group) and / or varied rest time between sets and exercises (i.e., 30 seconds to 3:00+).
Set and repetition schemes may be varied, but the program should strive for intense efforts, accurate record keeping, a system for progressive overload and time efficiency.
The short version is: 1.) Select exercise tool(s), and resistance / repetition schemes that reflect your current goals. 2.) Perform as many perfect repetitions as possible with the selected resistance. 3.) Write it all down. 4.) Next time attempt to do more than you did last time.
YES!! It’s really that simple.
Now get to it!
PAU for NOW
TAKU’s NOTE: Movements requiring excessive momentum for the execution and/or completion of the lift should be avoided. (More specific information is available upon request.)