Today it is my goal to familiarize my readers with some basic training concepts for those of you whom are not seasoned bodybuilders. The first method of training I will discuss is pyramid training. It is important if you hit a plateau in your fitness routine, to shock your muscles. Pyramids may just be the ticket. There are 3 different types of pyramid training. The first type I will discuss is called an ascending pyramid. An example of this would be as follows:
set #1 20 lbs. for 12 reps
set #2 25 lbs. for 10 reps
set #3 30 lbs. for 8 reps
The goal would be to not be able to do anymore reps by the end, if you can, than you needed more weight.
Descending pyramids are the second type. In this method, you decrease weight and increase reps. The following is an example:
set #1 30 lbs. for 8 reps
set # 2 25 lbs. for 10 reps
set #3 30 lbs. for 12 reps
The final pyramid method is referred to as a triangle, which combines ascending and descending pyramids together in one workout.
You have maybe heard of the term, “isometric training,” this simply refers to the muscles being contracted with no movements.
Endurance training is meant to build your cardiovascular system. You are supposed to try and stat at 60-80% of your heart rate zone for anywhere from 20 minutes to 2 hours.
Interval training is exercising at a high intensity, mixed with a low intensity.
Circuit training is designed to increase strength and aerobic fitness. It may consist of anywhere from 8 to 15 stations. Each station, you would do a different exercise for 1 minute.
High volume training is designed to work muscle groups only once per week. This is to increase muscle endurance. Muscles grow bigger and stronger. The idea would be to do one exercise at a time and try to increase weight each week.
Bodybuilding style weight training consists of making muscles bigger typically with 8-10 reps, one group of muscles a day. The idea of this training is to max out in order to make the muscle grow.
Power lift style is similar only even heavier weight and less reps. Maximum strength exerted.
Another popular style is a push/ pull split. In this split you would lift 3-5 times per week, working opposing muscle groups. An example is on “push” upper body day you can do chest, shoulder, tri’s. For “pull” upper body day, you can do back and bi’s. On the third weight lifting day of week you would do full lower body. This prevents overlapping body parts.
The final note on training I will discuss today is Hiit training. This has been the buzz word for cardio lately. Most people claim it burns more fat than any other training method. Basically, it is alternating between high intensity and low intensity cardio. This training increases endurance like steady-state cardio, but in much less time. Tabata is also a form of Hiit. Typically tabata consists of 20 seconds of going hard with 10 seconds of rest in between.
Well, I hope this clears some things up for you if you had questions on some of these training terms, and maybe gives you some direction on a plan you would like to try. Happy training!