658849fbef440 Training101

TRAINING 101
B Y U T K A R S H S I N G H F I T N E S S
TABLE OF CONTENT
01. Anatomy
02. Muscle Growth
03. Workout Split
04. Workout Programming
05. Cardio
1. ANATOMY
WHY DO YOU NEED ANATOMY
In the gym, you are targeting different muscles.

It would be much helpful if you know where these muscles are.
You will understand the movements more and feel the
exercises.
You will understand the structure of your workout routine
better.
AT A GLANCE
DIFFERENT MUSCLE GROUPS
ARMS ANATOMY
2. MUSCLE GROWTH
MUSCLE
GROWTH
3 PRIMARY DRIVERS OF HYPERTROPHY

Mechanical Tension: Muscles grow when subjected to high levels of tension
during resistance training. This tension causes micro-damage to muscle fibers,
which leads to their repair and growth.
Metabolic Stress: Intense resistance training creates metabolic stress in the
muscles, stimulating the release of anabolic hormones and promoting muscle
growth and protein synthesis.
Muscle Damage: Intense exercise causes microscopic damage to muscle fibers,
triggering a repair response that leads to muscle remodeling and growth.
3. WORKOUT SPLIT
WORKOUT SPLITS
Full-Body Split: This training split involves working out all major muscle groups
in a single session. It is often favored by beginners and individuals with limited
training time as it allows for more repetitions and adaptation to movements.
Upper/Lower Split: This split divides the body into upper and lower muscle
groups. It provides a focused approach for training the chest, back, shoulders,
and arms (upper body) and the quads, hamstrings, calves, and glutes (lower
body). It allows for more frequency in training each muscle group throughout
the week.
Push/Pull/Legs Split: This split categorizes muscle groups based on the
primary movement they perform: push (chest, shoulders, triceps), pull (back,
biceps, forearms), and legs (quads, hamstrings, glutes, calves). It is a popular
and practical approach to training different muscle groups.
Bro Split: This split involves dedicating specific days to target individual muscle
groups, such as chest day, back day, leg day, and so on. It allows for focused
training of specific areas of the body but is considered sub-optimal according to
research. However, it may have certain benefits depending on individual
preferences and goals.
4. WORKOUT PROGRAMING
WORKOUT PROGRAMMING
Types of training
Types of exercises
Things to consider
Correct Split
Volume, intensity, and frequency
TYPES OF TRAINING
POWERLIFTING BODYBUILDING
You focus mainly on three movements The main focus is on hypertrophy. You
which are Squat, Bech Press, and Deadlift. don't aim to lift big numbers on any
Your aim is to increase your lifts on these particular exercises but to get an aesthetic
exercises. symmetrical physique.
POWERBUILDING
It is a combination of both, you train for
strength as well as got hypertrophy.
TYPES OF EXERCISES THINGS TO CONSIDER
Main Goal
Skillset
Experience
Anatomy
Mobility
Injuries
BEST SPLIT FOR YOU
The best split for you depends on:
Training experience
Frequency
Number of training days
Everyone should at least be training

every muscle group twice per week as it
gives the best results for hypertrophy.
The table on the side will give you a hint
about which split might suit you
depending upon training days per week
and how many times you want to train a
muscle group.
VOLUME, INTENSITY
AND FREQUENCY
These are the three parameters that help us in quantifying our
workout, tracking all the workouts, and then making progression.
1. Volume: It is the total amount of work

done. Can be calculated in different
ways. Ex - total number of sets done.
2. Intensity: Simple how intense any
particular set was. Can be quantified
using RIR, RPE, % of 1RM, etc.
3. Frequency: How many times you are
training per week.
VOLUME INTENSITY
Train between MEV and MRV. Understand RPE
For hypertrophy 10-20 sets per For isolation and machine
muscle per week movements, which are safe, go
Start slow, take feedback then close to failure i.e. RPE 9-10
increase the volume. For compound and free-
weight movements RPE max 8
Rep range for isolation - 10-20
Rep range for compound 3-8
FREQUENCY
Train every muscle at least
twice per week
Gives enough time to recover
as well.
INTENSITY AT A GLANCE
5. CARDIO
EVERYTHING ABOUT CARDIO
The role of cardio is to keep the heart healthy.
Can be used to create a bigger deficit
Though it is much easier to create a deficit
through diet
Understand HIIT and LISS.
In many cases LISS>>HIIT
Always do cardio after training
Walking is the best to create
a deficit and gives less fatigue.
THANK YOU
See you in the next presentation.
presentation. Until then keep grinding.
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TRAINING 101

02. Muscle Growth

03. Workout Split

04. Workout Programming

In the gym, you are targeting different muscles.

3 PRIMARY DRIVERS OF HYPERTROPHY

Everyone should at least be training

1. Volume: It is the total amount of work

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