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AboutMike Donavanik is a Beverly Hills-based personal trainer certified by the National Academy of Sports Medicine. He also holds certifications from the NCCPT and an advanced certification from the NASM as a Performance Enhancement Specialist.He is known for his expertise in functional training and is regularly featured in national media.
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Whether your goal is to lean out, build muscle, improve endurance, increase strength, or all of the above - chances are you're still striving for more or haven't met them yet.
With all the information and myths out there, it is easy to see how one can be confused on what path to take in order to reach a desired adaptation.
You need to train specifically for your goal. Too many people train and just go through the motions with no sense of direction of where to begin, how to progress, or even what to do.
Frequency. Intensity. Volume. Rest. The F.I.V.R. Method
These four factors are the "be all" and "end all" of any resistance training program, with intensity and volume being at the forefront. These are the same four factors that the top strength and conditioning coaches and personal trainers utilize and manipulate in order to get their clients and athletes to achieve unprecedented results.
Knowing how to manipulate these variables, along with constantly changing your exercise selection to allow for variation in your program, will ensure you will make continual progress and never again reach a plateau.
Frequency doesn't just relate to how many times you hit the gym per week. Frequency also relates to how many times a week you train for a specific factor – power, strength, hypertrophy, and/or endurance. For example, you may go to the gym 5 days a week, but two of those days' primary focus are on power while the other three days are centered on training for strength.
Keeping track of frequency is much more than just trying to get to the gym four times a week. It plays an important role in developing a program to help you achieve your goals. It adds balance and variability into your routine by allowing you to follow how frequently you train for a given objective. In turn this allows you to see if you are continually doing the same exercises over and over again, or if you are changing it up on a constant basis.
One of the main reasons you may not be achieving your goal is because you're not training hard or intense enough. Chances are, you're not. "The biggest and most common mistake people make is not selecting the appropriate intensity. Most people low ball it and don't work out hard enough. And they don't progress when they get stronger," explains Dr. Jared Coburn CSCS*D.
Many gym-goers incorrectly ... Continue
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