COACH ROB LOWE
A BOOMER COACHING BOOMERS at LAST CHANCE GYM
 
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STRENGTH & MUSCLE BUILDING


STRENGTH & MUSCLE BUILDING


  • HEALTH – RESISTANCE TRAINING & AEROBIC EXERCISE
  • HEALTH – BIOCHEMICAL MARKERS WHEN UNABLE TO EXERCISE – Depression, Confusion, Anger, Fatigue

  • MUSCLE VOLUME – UPPER & LOWER BODY – THE SIZE OF MUSCLES ·
  • MUSCLE FIBER TYPE
  • MUSCULAR STRENGTH & ATHLETIC SPORT DEVELOPMENT
  • STABILITY TRAINING
  • FLEXIBILITY & STRENGTH TRAINING

  • AGING – BENEFITS OF ACTIVITY – ALL-CAUSE MORTALITY
  • AGING – RESISTANCE TRAINING AND THE BRAIN

  • AGING – RESISTANCE TRAINING FOR OLDER POPULATIONS
  • AGING – SARCOPENIA (LOSS OF MUSCLE) & DYNAPENIA (LOSS OF STRENGTH)
  • AGING – FAT VS. MUSCLE 

  • AGING – MUSCLE PROTEIN SYNTHESIS & RECOVERY FROM EXERCISE
  • AGING – MUSCLE FIBER & MUSCLE FIBER TYPE – FAST & SLOW TWITCH
  • AGING – SATELLITE CELLS | O2 DELIVERY | CAPILLARIZATION 

  • AGING – GENETIC FINGERPRINT & CELLULAR AGING OF MUSCLE
  • AGING – LONGEVITY
  • AGING – THE AGING OF THE ELITE MALE ATHLETE
  • AGING – ANABOLIC RESISTANCE 

  • AGING – WOMEN vs. MEN
  • AGING – THERE ARE NO NON-RESPONDERS

GUIDELINES – LOAD, SETS, REPS etc.


· WHAT, WHEN AND HOW OFTEN?


  • FREQUENCY OF WORKOUTS
  • RECOVERY
  • MAINTENANCE
  • TIME OF DAY
  • AGING – NUMBER AND TYPE OF WORKOUTS PER WEEK

· HOW HEAVY?


NOTE: LOAD (HOW MUCH WEIGHT)  = VOLUME x AN INTENSITY FACTOR  

  • HYPERTROPHY/MUSCLE MASS VS. STRENGTH
  • MUSCLE ENDURANCE

· SETS


  • CLUSTER SETS .
  • DROP SETS .
  • BURNOUT SETS .
  • REST BETWEEN SETS .

· REPS


TO BE ADDED


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  • NUTRITION & SUPPLEMENTS
  • STRENGTH & MUSCLE BUILDING
  • ENDURANCE-TRAINING & NUTRITION
  • CONCURRENT TRAINING: STRENGTH + ENDURANCE
  • SPORTS
No time to workout? 168 Hours in a Week minus 1 Hour per day for working out = 161 hours left
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