**Please get a physicians approval before starting a physical training regimen**
NO BULL STRENGTH & PERFORMANCE Utilizes
Evidence-Based Strength Training and Conditioning that is:
Definition of Evidence-Based Practice: Placing the clients benefits first, evidence-based practitioners adopt a process of lifelong learning that involves continually posing specific questions of direct practical importance to clients, searching objectively and efficiently for the current best evidence relative to each question, and taking appropriate action guided by evidence.
The fundamentals of NO BULL! STRENGTH & PERFORMANCE are to TEACH and COACH throughout everything that occurs during your training sessions.
NO BULL! STRENGTH & PERFORMANCE personalizes each program for the client.
NO BULL! STRENGTH & PERFORMANCE trains the ENTIRE body one to three times a week.
Question- Can I get results training three or less days a week?
Answer- Yes, research shows that training twice a week will get you 88% of the results that training three
times a week . Depending on your goals training once a week can reward you with great results.
Dr. Wayne Westcott, internationally recognized strength researcher and author, has stated that the HIT System is the safest, most effective, and time efficient strengthening system available.
**Please get a physicians approval before beginning any physical training regimen**
WHAT IS A PRUDENT STRENGTH TRAINING PROGRAM?
The answer lies in two questions:
1. “Are the training protocols orthopedically-safe?”
2. “Are the training protocols physiologically-sound?”
Obviously, it is the intent of any strength-training program
to ENHANCE the physical potentials of the lifter rather than ENDANGER the lifter.
In other words, use common sense. If an exercise or training technique looks dangerous -- it probably is!
An orthopedically safe program: has at its foundation the execution of properly performed repetitions. The emphasis should always be on HOW the repetition is lifted rather than HOW MUCH is lifted. Every effort should be made to minimize the biomechanical loading (bouncing, recoiling etc.) on muscles, joints and connective tissue, and to maximize muscular tension. Each repetition should be lifted under control in a deliberate fashion. Flex the muscle momentarily in the midrange of the exercise when the muscle is in its “fully contracted position”. Then lower the resistance slowly to the starting position. Obviously, this is the most difficult way to train; however it is also the most productive and prudent way to train.
A physiologically sound program is one that includes in its design the fundamental principles of training right, eating right, resting right and living right. As simple as it is to understand -- it is anything but simple to do. To compromise anyone of these realities would likewise compromise results. There are no “secret”, “short-cut” and/or “simple” means to achieve maximum strength gains. Rather, there is no substitute for progressively highly intense exercise, a nutritious meal plan, ample rest/recovery, and a common sense approach to a consistent training routine.
PRODUCTIVE TRAINING- Back to Top
WHAT IS A PRODUCTIVE STRENGTH TRAINING PROGRAM?
The physiological basis of strength training is the overload principle. This principle requires that a muscle be progressively overloaded beyond its current capabilities to stimulate a strength/growth response. Therefore, any progressive strength training protocol that has a systematic plan of overload (i.e. increasing resistance/repetitions) will produce results! Otherwise stated, despite what strength-training program is used, it is the INTENSE and INTELLIGENT application of the lifter’s EFFORT that is most responsible for their results -- not the program. The bottom line is, and always will be, an issue of COMMITMENT and HARD WORK -- not how many sets/reps were performed.
Maximal effort is required to develop maximal results. HARD WORK should not be confused with MORE WORK. Truth be told, it does not take a maximal amount of work and/or time to develop maximal results. It does require maximal effort and maximal perseverance. In other words, strength development is USE IT OR LOOSE IT -- AND DON’T ABUSE IT! Train hard, chart your progression, allow ample time to rest/recovery between workouts and incorporate variety into your program to prevent overtraining and monotony.
PRACTICAL TRAINING- Back to Top
WHAT IS A PRACTICAL STRENGTH TRAINING PROGRAM?
As stated, all progressive strength training protocols are PRODUCTIVE - none more significant than the other; however, not all are equally PRACTICAL. Strength can be developed either by exposing the muscle to a lengthy “high volume” of exercise or by brief “high intensity” exercise. Both training protocols have their advantages and disadvantages. However, given the time constraints for most individuals, it is much more practical to decrease the volume of training in favor of increasing the intensity of training to get the same results in less time. In other words, the training goal should be to spend the minimal amount of time to derive the maximal amount of benefits.
PURPOSEFUL TRAINING- Back to Top
WHAT IS A PURPOSEFUL STRENGTH TRAINING PROGRAM?
Strength training is a means to an end -- not an end in itself. It is not the goal to develop Olympic Weightlifters, Powerlifters or Bodybuilders. Rather, the goal of strength training is to develop maximal levels of muscular strength to maximize functional capacity.
The development of muscular strength is the general progression of increasing the muscle’s ability to produce force. In other words, strength is a non-specific adaptation developed in the weight room whereas skills are a specific adaptation developed through guided practice. As a result, strength is developed physically in the weight room, which by a separate process is developed mechanically outside the weight room. Simply stated, you build muscle in the weight room and movement outside the weight room.