Training Principles

• Intensity: the higher the intensity, the better the muscles are stimulated.
• Progression: means increasing the workload during every training session.
• Form: speed and range of movement are very important to your workout.
• Accentuate the Negative: two seconds to lift the weights and four to lower them.
• Duration: High intensity followed by adequate rest periods allows for muscular growth and increased strength.
• More is NOT Better: one set at a high intensity will get you more than three sets at a low intensity.
• Frequency: rest at least 48 hours between weight workouts, but no more than 96 hours.
• Sequence: large muscles to small ones.
• Variety: overcome boredom and plateaus by changing the activities you do.
• Supervision: get personal trainer or workout partners who will push you to train hard.
• Keep Records: it’s important to keep written records about your workouts.
• Warm Up and Cool Down: important to help avoid injuries