1. Pain-Free: 5-10 Exercise Level 1 with 3 min work with 1 min rest
2. Pain-Free Fitness: 10-15 exercises Level 2 with 1 min- 1:30 work with 1-1:30 min rest
3. Fitness: 5-20 exercises Level 3 with 30 second - 1 min work with 30second-3 min rest
There are 3 ways to structure the hour for training.
1. Pain-Free: 45 min Baseline & 15 min tower/core
2. Pain-Free Fitness: 30 min baseline & 30 min core/balance
3. Fitness: 15 min Baseline/core & 45 athletics
A parameter is a measurable factor that can help in define a workout or result or goal. A parameter is an important element to consider in an assessment to see if you are on track for that specific goal. Parameters include but are not limited to sets, reps, time, TUT, ROM, intensity, rest, weight, difficulty, etc. For someone to achieve a goal, they need to stick to the parameters outlined for the given goal. Once they adapt to that parameter then you want to slightly change up the parameter to achieve success.
A split routine is a resistance training format in which specific muscle groups are trained on specific days of the week or at predetermined intervals. For example, Monday: Chest/Back, Wednesday: Legs/Abs, Friday: Biceps/Triceps/Shoulders. This is opposed to training the entire body with each workout. There are a multitude of possible combinations one could use when designing this type of program. Split routines have been the format of choice for many years with bodybuilders and strength athletes. This type of routine can provide sufficient training volume for each muscle group to achieve hypertrophy (muscle growth), while allowing adequate recovery time before training the same muscle group again. There is no scientific research which shows one split routine to be superior to another, and in fact it's a good idea to switch up your routine periodically to avoid plateaus.
In bodybuilding and weight training, using drop sets is a technique for continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight. It is most often performed on weight machines because reducing the weight quickly is thought by some to be extremely important, but it can also be performed with dumbbells and other free weights.
Let's suppose you're doing bicep curls with 125 pounds for a set of 8-12 reps. The 10th rep is difficult. The 11th rep is extremely hard, even with a little cheating. The 12th rep takes an all out supreme effort. Gun to the head - you still couldn't do a 13th rep. You've hit honest failure. But if you strip some weight off the bar - about fifteen to twenty percent or so, you can keep going.
Even though you may reach a point of momentary muscular failure after 8-12 reps in a conventional straight set, you haven't reached absolute failure; you've only reached failure with that poundage. You see, in a single straight set performed to failure, you don't activate every fiber in a muscle group. You only recruit the number of fibers necessary to lift a particular weight for the desired number of repetitions. By stripping off weight and continuing the set, you cumulatively recruit more and more "reserve" muscle fibers.
Drop sets hit the "stubborn" muscle fibers "deep down," causing growth that normally couldn't be achieved by stopping after a single set of six to twelve.
A negative repetition (negative rep) is the repetition of a technique in weight lifting in which the lifter performs the eccentric phase of a lift. Instead of pressing the weight up slowly, in proper form, a spotter generally aids in the concentric, or lifting, portion of the repetition while the lifter slowly performs the eccentric phase for 3–6 seconds. Negative reps promote hypertrophy greatly because they allow the muscles to experience extreme trauma. Everyone can train with more weight doing negative reps. Negative reps should generally not be used more than twice a week.
The proper method and loading for performing a negative rep is not always well known. Each negative-accentuated rep should last somewhat longer than the negative phase of a regular movement. Depending on the range of motion of the exercise, this could be anywhere from 3 to 6 seconds.
The initial load used for negative training should be approximately 105% of your regularone rep max for the exercise, e.g. if you can bench 200 pounds, use 210 pounds for negative reps. You can increase this load if you are able to get more than 6 reps with that weight (6 reps is the most you should do with negative training - if you can do more reps, you aren't using enough weight for it to be maximally effective).