Exercise Guidelines
Strength Training Should Be:
  • Safe
  • Time Efficient
  • Productive.
Safety:
  • Perfect exercise technique and form prior to utilizing additional resistance.
  • Perform every movement in a slow, controlled, and deliberate fashion with special emphasis focused on the eccentric (negative) phase of each lift.
  • Work within an appropriate repetition range (6-25 reps/set for most adults).
Time Efficiency:
  • Use a limited number of sets and exercises each workout (brief yet intense workouts).
  • Minimize rest intervals ("circuit") to induce an overall conditioning effect.
Productivity:
  • Train the entire body equally (include all muscle groups) to ensure muscle balance.
  • Train at a high level of intensity (as close to muscular fatigue as possible).
  • Utilize a predetermined method of progression.
  • Record all pertinent workout data. Get a workout log.

Training Frequency:  Program Design
  • 2-3 workouts per week
Training Duration:
  • 40-60 minutes per workout
Training Volume:
  • 1-3 sets per exercise, 10-15 total exercises per workout
Training Intensity:
  • Perform each set to a point that no other "quality" repetitions are possible (muscle failure/muscle fatigue)
Repetition Ranges:
  • 8-20 repetitions per set (reaching muscle fatigue prior to 6 repetitions means the resistance is "too heavy" and increases orthopedic stress)
Equipment:
  • Utilize what is available - free weights, machines, manual resistance, etc...
Sample Workout:
  • Leg press
  • Leg extension
  • Leg curl
  • Hip adduction
  • Hip flexion
  • Low back
  • Abdominals
  • Chest fly
  • Chest press
  • Pullover
  • Pulldown
  • Lateral raise
  • Shoulder press
  • Rear delt
  • Seated row
  • Triceps
  • Biceps
  • Forearms

 10 Strength Training Guidelines
  1. Perform perfect repetitions every time you strength train.
    • Perform slow and controlled reps with no bouncing!
  2. Strength train at high level of intensity.
    • Take every set to the point at which no further reps can be completed.
  3. Strength train progressively.
    • You must consistently increase the weight in order to get stronger.
  4. Strength train within a predetermined rep range.
    • Aim for 8-12 reps for your upper body and 12-15 for your lower body.
  5. Strength train the entire body equally.
    • Muscular balance is important for injury prevention.
  6. Strength train using a limited volume of sets and exercises.
    • It's not how much you do; it's how hard you do it!
  7. Strength train larger muscle groups first.
    • Hit your largest muscle groups early while you are fresh.
  8. Allow for adequate recovery between strength training sessions.
    • Do not over train!
  9. Keep accurate records of all strength training sessions.
    • Accountability is crucial for success.
  10. Use advanced strength training techniques appropriately.
    • Limit overuse of assisted reps and breakdown sets.