We cover the WHY and HOW basics of training for strength and hypertrophy.

-Injury prevention, longevity, time efficiency, body composition

-Fundamental movements: push, pull, squat, hinge

-Keep it simple to start: 3-4 sets of 6-12 reps will take you far

-Progressively overload somehow

-Ramp up intensity (load) to progress strength, ramp up volume (sets/week) to build muscle mass

-And more!

SOURCES:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3940510/

https://pubmed.ncbi.nlm.nih.gov/28834797/

Z-Health Performance Solutions

https://zhealtheducation.com

“FMS-Performance-Pyramid.” Lincoln Physical Therapy, lincolnpt.com/functional-movement-screen-fms-can-apply/fms-performance-pyramid/.

Rearick, Brendon. “2021 MBSC Virtual Winter Seminar.”

Schlicker, Rob. “Why Specificity Matters.” Trebel Wellness, trebelwellness.com/why-specificity-matters.html.