Phases of Training _ Strength Hi Volume

This is the second phase in our series. We already talked about the first phase, Stabilization. You can here that episode HERE. URL: http://undertenfitness.libsyn.com/website/phases-of-training-stabilization This episode we focus on the second phase of training, the strength phase. During this phase the goal is to build upon the stabilization phase by controlling the movements more closely, adding more weight and building some muscle and strength.   The stabilization phase focused on developing balance and coordination. Here we are going to focus on adding weight to those movements but also taking away some of the balance elements. I would never recommend adding weight to a balance movement such as a bosu or exercise ball so for the strength phase I eliminate those elements. For strength I focus on lots of free weight exercises with dumbbells and cable machines. Utilizing a variety of different machines that target individual muscle groups. Also, I keep the reps pretty high here. Around 15-20 reps per set aiming for 3-4 sets. This means the weight will be lower but this will help build good movement patterns along with lowering the risk for injury. This phase will last for 4-6 weeks always building on the week before by adding weight or changing the order of the exercises. This will add a challenge and help provoke some good results. Exercise good for this phase include almost every machine at the gym and tons of free weights. Legs: Back Squats, Goblet Squats, Plate Squats, Lunges, Leg Press, Hack Squat, Bulgarian Split Squats and more. Arms. Bench Press, Tricep Press, Bicep Curls, Tricep Push Down, Seated Rows, High Pull, Lat Pull Downs and more.   This phase is basically a body building phase using higher reps and focusing on good form over muscle growth. Though muscle growth will happen the main goal is developing good patterns before jumping into the true hypertrophy phase.   For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to [email protected] Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/   Email: [email protected] Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith