Training School 101
Last month was all things nutrition and this month we are talking TRAINING. This post breaks down 4 variables of training that can really make or break an effective program, let's dive in!
WARM-UP VS. WORKING SETS
What exactly is a warm-up set?
Warm-up sets should be done for the major compound movements within your training program.
The goal of a warm-up set is NOT to produce fatigue and shouldn't reduce your effort to perform at maximum capacity during your working sets.
Assigning a specific RPE to a warm-up set helps keep intensity low-to-moderate.
Why are warm-up sets important?
They help you practice technique and check your form before loading that movement with a substantial/challenging weight load.
They encourage blood flow to the working muscle group(s).
They help establish a starting weight for your first working set.
They help prepare your nervous system for that specific movement pattern.
TRAINING SPLITS
What exactly is a training split?
A training split is how you plan or program your workouts for a given week or set of days.
This can be done in various ways that include specific body regions, lifts, specific body parts, or by movement.
Training splits should be designed with goal(s) in mind, access to equipment, time/availability, and level of knowledge as it pertains to training.
What considerations need to be made when choosing or creating a training split?
Time commitment
Training experience
Weaknesses/Imbalances
Goals
What are some training split examples?
3-day training split