Strength & Conditioning 101

By Tim Quek

So You’re Thinking About Improving Yourself

The most important thing to remember when you begin a strength training program is that the cumulative art of bodybuilding, and sports-specific training, is a science which takes time to learn, develop and craft. Despite what you may see on infomercials, or read in magazines, there is no “secret” held under lock and key by the big guys at your gym. The best and most frequently used methods in the gym are the same ones used in the early 1950’s, when the sport began to take its truest form. Much has evolved since the sport began, but the advanced techniques that you will eventually learn are just that – advanced. Like in anything, you must learn to crawl before you learn to sprint the forty-yard dash in 4.3 seconds.

This article will serve as a starting point for beginners. It includes some goal-setting techniques, tips on preparation and a basic training regimen to get you started. While the path to a fitter, healthier lifestyle may seem like a daunting undertaking, it is well worth the energy. By reading this article, you’ve made the first, and most important, step towards a better lifestyle – you’ve decided it’s something you want. That’s the most difficult part. The next is all sets and reps.

The Importance of Setting Goals

Like in any activity you engage in, setting goals for yourself before you begin is an absolute must. Do you want to lose 10 pounds of fat, or gain 10 pounds of muscle? Do you want to become faster, or stronger? Or are you just at a point where you want your belly to stop jiggling when you brush your teeth at night? Everyone’s starting point is different, but that doesn’t mean that we all don’t share similar goals for ourselves.

Pick a reasonable destination for yourself, and then map out a logical progression for you to arrive there in due course. Remember that changing your body and fitness habits takes time, but diligently following the right program will expedite the process greatly. For beginners, the goal in the first 1-3 months is to learn as much as you can about your body, the way it was designed to function and following a plan that will help you achieve the success that you never thought possible. During this learning phase, your body will undergo some dramatic changes as well, including loss in body fat, increased energy levels and stronger muscles.

Know Your Body before You Begin

Avoiding injuries is perhaps the most undersold part of training. I see people pushing themselves in the gym all the time, and the biggest mistake I see people make is trying to keep up with the veterans. Think of this to keep things in perspective: though you can drive a car, there is no way you could race a car against the best Formula 1 racers in the world. They are trained professionals, and you are a casual commuter. The lesson is simple: go at your own pace and ignore what others are doing.

You should always consult a physician so you are aware of any health conditions that you may have so that you can tailor your program around them if need be. If you have any pre-existing injuries, or chronic physical ailments (i.e. lower back pain, or joint pain) you should proceed with care. The key to strength training and fitness is consistency, and nobody can maintain a positive pace if they’re nursing a strained hip injury.

Starting With the Basics

This article is designed around basic strength training, and will outline a general program for the beginner. You may have heard of “splits”, this is where trainers will focus on one or two specific body parts at a time. This program is designed for the overall body, so that you can slowly adapt to the demands you will ask of yourself when you begin to move to more advanced programs in the coming months.

Body Part	Exercise	Sets* x Reps	Description
Chest	Dumbbell Bench Press	3x15	Go no lower than ninety-degrees at the elbow and extend until dumbbells touch overhead. Keep shoulder blades against the bench and flex your chest at the top of the movement.
Back	Machine Pull-Downs	3x15	Use a weight that allows you to pull the bar down to your chest. Keep a moderate, natural arch to your back. Use an overhand grip and allow your arms to fully extend during the eccentric phase of the lift.
Shoulders	Dumbbell Shoulder Press	3x15	Lower the dumbbells from an overhead position with your elbows going no lower than ninety degrees. Sweep the dumbbells upwards in an arch until they “clink” above your head. Keep your lower back against the padding of the chair.
Biceps	Barbell Curl	3x15	Use an underhanded grip just outside of shoulder width. Curl weight towards you keeping your elbows tucked in to your sides.
Triceps	Rope Push-Downs	3x15	Stand at a cable machine with a rope attachment with a slight flex in your knees. Keeping your body stiff, pull the rope down until your hands are at your sides, flaring at the bottom of the motion. Return using a controlled motion.
Abs	Crunches On Swiss Ball	3x15
	Lying Leg Lifts (knees bent)	3x15
Quadriceps	Lunges	3x15	From a standing position, step out and drop your hips down in a lunging motion. Do not let your front leg’s knee pass beyond an imaginary vertical line from your toe. Step back so your feet are together. Alternate feet. Use dumbbells or a light barbell across your shoulders for added resistance if necessary. Maintain balance at all times.
Quadriceps	Leg Press	3x15	Using the leg press machine in your gym, load a reasonable amount of weight that allows 15 controlled reps. Feet shoulder width apart. Lower rack so that knees are 90-degrees, then extend just before your knees lockout. Use slow, deliberate movements.
Hamstrings	Lying Leg Curl	3x15	Adjust the pad to a mid-calve level and keep your hips pressed in to the bench. Pull slowly with your hamstring and lower until your legs are straight.
Calves	Standing Tip-Toe Lifts	3x15	Stand with balls of feet on edge of a step and lower until you feel a good stretch. Raise until you are as high as possible. Stabilize your balance by holding on to a wall, or stand.
Core	Horizontal Horse Stance	3x15	Standing on all fours, raise your opposite hand/feet off the ground by an inch and hold for five seconds. Alternate, keeping your shoulders and hips square.
	Pelvic Thrusts	3x15	Lie on the mat with your feet flat on the ground. Keeping your back straight and your hips tucked, raise your hips to the ceiling as if there is someone pulling a string attached to your belly button.

*rest 60 seconds between each set

Schedule:

Day 1	Upper Body Workout
Day 2	30 minutes of cardio
Day 3	Lower Body Workout
Day 4	30 minutes of cardio
Day 5	Upper Body Workout
Day 6/7	Rest
Day 8	Lower Body Workout
Day 9	30 minutes of cardio
Day 10	Upper Body Workout
Day 11	30 minutes of cardio
Day 12	Lower Body Workout
Day 13/14	Rest

A Few Things to Note
First you will notice that all the sets and repetitions are the same. The idea is to do a moderately light load so that you can master the technique. Trust me, when I began working out in the gym at sixteen years-old, I could do nearly 50 consecutive push-ups. Yet I couldn’t even bench press the bar by itself! You have to learn the movements, and learn how to feel your muscles in motion.

Also, following your routine with some moderate cardio will help you burn unwanted and unnecessary body-fat and maintain a healthy metabolism. It is important to do at least 30 minutes of light cardio 2-3 times per week using your favorite and most enjoyable medium. Some people love the elliptical, while others prefer a light run in the fresh-air. This is meant to be fun, so grab your iPod and sweat for 15 minutes after your workout.

Stretching is the key to developing full-bellied muscles, and for preventing injuries. I recommend stretching the specific body-part for 15 seconds after each set.

Start Reading

This may come off as a completely shameless plug, but much of the initial education that I received regarding strength training and bodybuilding were from reading Muscle & Fitness while growing up. In fact, now I’m still an avid fan of M&F and Men’s Fitness. Reading them is a great way to keep up to date on the latest news, while learning new tips and tricks for both fitness and nutrition. You will find many movements that you may want to try, but remember to keep them simple and use a light weight so you can learn the mechanics of the movement first. Feel free to experiment with a different chest movement that you find, in place of one that you already have mastered.

Conclusion

Remember, what you are doing now is starting a new phase of your life. Keep it simple, keep things fun and lively and be dedicated to your new chosen task. The program will only take about an hour to complete. Remember to stretch before your workout, and perform a 10-minute warm-up so that you are at least sweating before you begin.