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    Fitness

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    Kyle-Anthony
    The document discusses different workout programs and their goals. A pure strength program focuses on high weights and low reps to build strength. A muscle building program uses moderate weights and high reps to fatigue muscles and stimulate growth. A stamina program uses medium weights and reps to build endurance in muscles. Rest times between sets are longer for strength (2-3 min) and shorter for muscle building (60 sec).

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    Fitness

    Uploaded by

    Kyle-Anthony
    73 views6 pages
    The document discusses different workout programs and their goals. A pure strength program focuses on high weights and low reps to build strength. A muscle building program uses moderate weights and high reps to fatigue muscles and stimulate growth. A stamina program uses medium weights and reps to build endurance in muscles. Rest times between sets are longer for strength (2-3 min) and shorter for muscle building (60 sec).

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    The document discusses different workout programs and their goals. A pure strength program focuses on high weights and low reps to build strength. A muscle building program uses moderate weights and high reps to fatigue muscles and stimulate growth. A stamina program uses medium weights and reps to build endurance in muscles. Rest times between sets are longer for strength (2-3 min) and shorter for muscle building (60 sec).

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    73 views6 pages

    Fitness

    Uploaded by

    Kyle-Anthony
    The document discusses different workout programs and their goals. A pure strength program focuses on high weights and low reps to build strength. A muscle building program uses moderate weights and high reps to fatigue muscles and stimulate growth. A stamina program uses medium weights and reps to build endurance in muscles. Rest times between sets are longer for strength (2-3 min) and shorter for muscle building (60 sec).

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    © All Rights Reserved
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    of 6

    A lot of academic ink has been spilled on how exercise changes our body.

    Even more has been used


    on debating how to best use these principles to achieve our goals.

    In general:

    Strength - To get stronger, we must progressively challenge ourselves with harder exercises. The
    more often we ask our muscles to contract near their maximum voluntary capacity, the stronger we
    get. Therefore, pure strength programs will focus on high set volume, low rep volume, and high
    resistance. This way, the individual can pour as much strength into each rep as possible.

    Muscle - To get more muscular, we must fatigue our muscles. When we bring our muscles near
    failure, this triggers a growth response. It’s interesting to note that science doesn’t fully understand
    exactly how hypertrophy (muscle growth) functions. We just know that it does based on empirical
    data. Although resistance doesn’t necessarily need to be as high as it’d be in a pure strength
    program, enough resistance must be present to activate and fatigue our type-2 muscle fibers. They
    have the most potential for growth! Think low sets, high reps, and moderate-high resistance.

    Fat Loss - This has more to do with our diet than our workout program. To lose weight, our caloric
    intake must be lower than our caloric output. A good overall training program will help you burn
    more calories, optimize your hormones, and increase functionality. However, if you’re training hard
    and not losing as much fat as you’d like, you may need to adjust your diet.

    Stamina - Although often used interchangeably with “cardio,” building our muscular stamina can be
    a separate pursuit. Our endurance is somewhat activity-dependent. For example, being able to do
    high-repetition push-ups does not mean we will be able to do high-repetition squats. Many
    programs can be used for muscular endurance, but these usually involve high set volume, medium
    rep volume, and medium resistance. If you just want to feel your heart pumping, high repetition
    squats or bridges will do the trick. You can also explore things like hill sprints.

    Pure Strength

    This is for those that want to get as strong as possible without putting on size.

    Repetition Speed:

    2 Seconds Down, 1 Second Pause, 2 Seconds Up, 1 Second Pause


    Rest Times:

    2-3 Minutes between sets.

    5 Minutes between separate exercises

    Adjust these as needed! For “pure” strength training, there is very little benefit to moving the sets
    and exercises closer together. Precedence should be given to each repetition being better and
    stronger.

    Therefore, rest times have been optimized so the individual can come back to each set feeling
    refreshed from the last one.

    Rest times are still limited so body stays primed for the exercise. Sitting down and resting for too
    long may have a negative effect on following sets. Don’t stress about this though. Just do the sets
    when you can.

    Choose an exercise that you can do 5-8 repetitions of if pushed.

    Do 1-2 repetitions per set.

    Do several sets throughout the day.

    Use harder exercises as you get stronger.

    Don't do the eccentric portion of the dynamic exercise. For example, during pullups, we don't have
    to lower ourselves from the bar after pulling up. Just hop down (safely) and pull up again.

    The goal is to stay "fresh" so that high-intensity exercises can be done at optimum capacity for more
    repetitions overall compared to other programs.

    This is because most muscle damage and soreness comes from the eccentric portion of a movement,
    where the muscles are lengthening under tension. This time under tension can be excellent for
    hypertrophy, but is a hindrance if we’re trying to get as many reps as possible without fatigue.
    I still recommend doing the full movements (including eccentrics) at least once a week.

    Rest days are given so individuals may avoid central nervous system fatigue.

    Experienced individuals can experiment with gradually removing rest days if desired.

    Monday: PUSH/CORE/LEGS

    Pushups: 10 Sets (1 Every Hour)

    L Sit: 6 Sets (3 Minutes Rest)

    Squats: 3 Sets (3 Minutes Rest)

    Tuesday: PULL/POSTERIOR CHAIN/LATERAL CHAIN

    Pullups: 10 Sets (1 Every Hour)

    Bridges: 10 Sets (1 Every Hour)

    Clutch Flag / Human Flag: 10 Sets (1 Every Hour)

    Wednesday: REST

    Rest

    Thursday: PUSH/CORE/LEGS

    Pushups: 10 Sets (1 Every Hour)


    L Sit: 6 Sets (3 Minutes Rest)

    Squats: 3 Sets (3 Minutes Rest)

    Friday: PULL/POSTERIOR CHAIN/LATERAL CHAIN

    Pullups: 10 Sets (1 Every Hour)

    Bridges: 10 Sets (1 Every Hour)

    Clutch Flag / Human Flag: 10 Sets (1 Every Hour)

    Saturday: MOBILITY WORK

    Pushups: 1 Set | Medium Reps

    Leg Raises: 1 Set | Medium Reps

    Squats: 1 Set | Medium Reps

    Pullups: 1 Set | Medium Reps

    Twists: 3 Holds Per Side

    Sunday: REST

    Rest

    Bodyweight Muscle

    muscular dude
    This is for those who want to do calisthenics with an emphasis on building muscle. Because of
    volume, strength gains may be reduced.

    Repetition Speed:

    2 Seconds Down, 1 Second Pause, 2 Seconds Up, 1 Second Pause

    Rest Times:

    60 Seconds between sets.

    5 Minutes between separate exercises

    Adjust these as needed! For example, after finishing the first set of pushups, a user will wait 60
    seconds before starting their next set. After they finished with pushups, they’ll wait 5 minutes before
    starting on Leg Raises.

    The key is balancing short enough rest times to bring your muscles to deep fatigue while resting
    enough that you can pour greater strength into your next set and stimulate the muscle fibers that
    have the most potential for growth.

    For all exercises, spend most of your time on a variation where you can do 10-15 repetitions if
    pushed. For example, even if you can do a few One-Arm Pushups, spend most of your set working on
    something like Sliding One-Arm Pushups.

    As a general rule, if you can do 30+ repetitions, you should find a harder exercise. If you can do
    fewer than 5, find an easier one.

    You can always choose to start your set with a few repetitions of your hardest exercise, but you
    should spend most of your time on an exercise where you can get medium repetitions.

    Medium repetitions are difficult enough to stimulate growth while allowing deeper fatigue and
    longer time-under-tension than low repetitions.
    Push yourself harder than you normally would during, say, the Hybrid Routine. Go a few reps more
    than you normally would. Keep your form good enough to be safe and avoid injury, but you may
    notice that it may deteriorate a bit during your last few sets. For example, your waist may move a bit
    more during pushups. This is normal as long as the form mistakes do not cause injury.

    This program will build strength and endurance, but the focus is on hypertrophy. By using gradually
    easier variations, we can bring our muscles to deeper fatigue and stimulate greater growth.

    This should be combined with a quality, high-protein diet for best results.

    Day 1:

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