Dynamic Lifestyle Blog

Choosing the Best Program and Style in the Gym

Choosing the Best Program and Style in the Gym

Training for Strength, Hypertrophy or Endurance requires different methods of stets or reps.
The three styles described are Strength, Hypertrophy, and Endurance.
It is very important to choose what is most appropriate for you!
Strength: 3-5 sets, 1-5 reps, 2-5 min rest
When applying maximum weight, keeping the repetitions low, not just to gain strength but power too—this will make your fast twitch fibers with muscle explode at a fast rate.
Pro: Resistance training emphasizes weight and gains coming at a quick pace. It’s important when applying this style of training that a lot of food is consumed to keep up with the demand on the muscles’ fibers.
Con: It puts a lot of pressure on joints, therefore it is difficult to maintain the same energy all the time. This will decrease your posture and mainly build your phasic muscles adding a heaviness to the body. It also may increase blood pressure and heart rate.
I recommend before starting a strength program to make sure you build a foundation to get the muscles ready to take the pressure. I personally would only start strength work after building a foundation of a minimum of 2 years of training. The muscle fibers and joints need time to adapt and rebuild, otherwise, you might feel like giving up!
If you’re wanting to increase strength for rugby, sprinting, powerlifting, etc—activities that require a quick burst of energy—then this is perfect. 3 to 4 times a week in the gym is sustainable.
Hypertrophy: 3-5 sets, 6-12 reps, 1-2 min rest
We are still applying resistance training, but what makes this different is the fact that it is progressive... The cells increase slowly. Through the movement, the muscles tighten slowly increasing the cell to the maximum. It can be slow and fast twitch fibers working together. This in effect will give size, strength, and stability within the muscle.
Pro: It’s great for a beginner to start building a foundation. When repetitions are applied to a muscle it’s to build momentum and create a habit that will help the muscle push further and help add good posture at the same time.
Con: Hypertrophy takes time, persistence and patience. Injury can still occur buts it is limited, as it’s less pressure on joints. It can be boring and time- consuming, so passion and commitment are needed to make muscle progress.
When starting a hypertrophy program, it’s wise to firstly ask for a professional assessment. You’re checking for posture, muscle imbalance in strength and stiffness. This type of program is meant for people wanting to build muscle for looks, body conditioning, fat loss, competing in bodybuilding --great for muscle focus and drop sets in the right muscle tone.
Endurance: 2-3 sets, 12-20 reps, 30-75 sec rest
The resistance is light, but not limited as we are trying to build the slow twitch fibers to go the distance and build a little strength power throughout the muscle that causes endurance. Movements are very repetitive which is great for posture if starting out in the gym. Our muscles have a memory and using endurance training will help build it, and at the same time really condition the muscle to function efficiently and increase stability within the muscle.
Pro: You can train through injury depending on the exercise, great for toning the muscle, Helps you focus on particular muscles, teaches you to work through the pain as the cell changes and strengthens. Less chance for injury.
Con: It takes a really long time to build distinct muscle as fibers take time to build.
When building endurance, it’s wise to be assessed for posture and muscle imbalance. Endurance training is suitable for athletes wanting to get fit, fat loss, marathon runners, golfers, etc
When choosing the right program and style it’s very important to know your goal. At my stage of 30 years of training, I dabble between all 3 styles because I know my body well enough to know what works when needed. My suggestion is to look at your history and come up with a plan that will fit in with your lifestyle on a long-term basis
I have been in the fitness industry for 18 years, and have been a chronic pain specialist for 7 years. I am a qualified Personal Trainer/Massage therapist in structural balancing at Plus Fitness Mona Vale. I accept all health funds.
Contact Manny Elturk by phoning 0404088543, or book
Online, www.monavalepersonaltrainer.com.au
<< Back to Dynamic Lifestyle Blog