There are a lot of training programs and methods in the fitness world that can help you get strong, become fast, build muscle and or lose fat. Some training programs help you with endurance and others demand a strict diet; that being said, there is a lot of information and misinformation out there and not one training program is wrong or bad. The question is which program, based on your goals, are good for you. Knowing that, then you have to understand that most programs out there are great to begin if you’re a novice lifter or looking to build muscle or lean out for that matter. However, nonetheless, the programs out there are generalized and “cookie cutter” programs that although may help you get your goals, but not at the most optimal level because as cliche as it may sound, it is the truth – EVERYONE IS DIFFERENT and programs should be SPECIFIC FOR YOU. That being said, if you want a specific program, let us consult with you and create one for you. Have a read below about our opinions and let us share insight about some program types.
1. Powerlifting programs for strength
What is powerlifting? Powerlifting is a strength sport that consists of three attempts at maximal weight on three lifts: squat, bench press, and deadlift. As in the sport of Olympic weightlifting, it involves the athlete attempting a maximal weight single lift of a barbell loaded with weight plates.
Knowing that, there are particular programs designed to help you reach strength in those three lifts; However, it doesn’t necessarily mean improving your strength. Now, most programs focus on stressing the central nervous system by demanding less reps but heavy weights, the end result is an increase in strength. Here at The Markham Gym, we recommend the same principles as you might find with most powerlifting programs. Keep your rep range from 1 to 8, focus on heavy lifting, get adequate rest and recovery as well as making sure to eat those extra calories to help you lift more!
2. Bodybuilding programs for muscle gain
What is body building? Bodybuilding is a sport that involves strenuous physical exercise in order to enlarge and strengthen the muscles of the body.
In other words, the main goal of the person who does bodybuilding is to shape the body into a specific look. Unlike powerlifting and olympic lifting, bodybuilding requires more muscle isolation work. In powerlifting, in order to put out a maximum effort in their lifts, they will need to use multiple muscle groups all at once. Whereas in bodybuilding, athletes will need to contract and stretch their muscles under medium load with moderate tempo.
Here in The Markham Gym, we recommend our members to properly develop and activate their mind & muscle connection before their training sessions, in order to yield the best results for their muscle growth.
3. Athletic programs for explosiveness, agility and endurance
Athletic training programs and/or sport-specific programs are designed for athletes looking to improve their performance in a particular sport or improving their skills in run, jump, push, agility and hand-eye coordination among other things. Studies show that athletes who regularly practice their explosiveness, agility and endurance have advantages over their peers. Firstly because of neuromuscular habituation the athletes learn to use muscles in more efficient ways; which in turn reduce the likelihood of injury. Secondly the both fine motor and major motor skills are isolated and worked on individually in order to bridge the gap between them.More often than not there are athletes who succeed on one end of the spectrum which disguises the need to improve the other. Finally when it comes to athletes looking to improve fundamental skills in their specific sport mentality is very important here at the markham gym our coaches not only understand the implications of constant effort, enjoyment in the pursuit of self set goals, and an overall healthy lifestyle of athletes but we also encourage it.
The Markham Gym
The Mall at Langham Square,
8339 Kennedy Road, Unit 2800
Markham, Ontario
L3R 1J5