General Training Principal #4: Variation

DMZvisual-5014Variation refers to the manipulation of specific training variables such as volume, intensity, exercise selection, frequency of training, rest interval and speed of movement. The application of appropriate training variation is essential when one is attempting to ensure long-term adaptation.

The best way to apply training variation is through use of the principals of periodization, which refers to the ...

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General Training Principals: 3. Specificity

PowerClean     The principal of Specificity is a foundational aspect of every effective training program. Specificity of training refers to training in a specific way to produce a targeting change or end result. You can target specific muscle groups, energy systems, movement velocities, movement patterns or specific muscle action types. For example, if you want to strengthen your ...

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General Weight Training Principals: 2. Progression

pushup guysRegardless of how effective a training program is, it should not continue indefinitely without modification. As you adapt to the training plan, the training stress or intensity must be altered to continue to induce positive adaptations. The process of altering training stress as you adapt is called progressive overload. The stress is changed as you ...

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The Benefits of Resistance Training

pectoralis2Increases Muscle Mass and Tone

Weight training makes your muscles grow by increasing the size of your muscle fibers and storing more glycogen in the muscles. (Two factors contribute to hypertrophy: sarcoplasmic hypertrophy, which focuses more on increased muscle glycogen storage; and myofibrillar hypertrophy, which focuses more on increased myofibril size). Because of a ...

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A Positive Influence on Me and My Fitness Routine

Ken Bullock Sandra Blackie and Freedom of Fitness are the BEST. Sandra has been providing personal training services to me for more than ten years. During that time she has been a positive influence on me and my fitness routine. She has a keen eye for ensuring proper training techniques and is able to explain and demonstrate those techniques in an understandable manner. During training ...

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