Strength training is no longer the exclusive domain of competitive athletes and muscle crazed young men. More and more individuals today, including females of all ages, are turning to weightlifting as a way to shed pounds, build lean muscle mass, boost stamina and increase bone density. However, unlike many cardio-based activities such as walking, running, cycling, and group aerobics which are fairly intuitive, strength training requires some expert guidance to ensure safe, steady progress and results consistent with individual goals.
Club Julian is pleased to be able to offer a new 12-week series entitled “Principles of Programming” with certified personal trainer and powerlifter Jordan Gates. The series, which will take place on Saturday afternoons beginning January 26th, will include three separate phases: Hypertrophy, Strength, and Peaking. Each phase will last for four weeks.
The Hypertrophy Phase will focus on muscle growth through the proper execution of a series of strength-building exercises including squats, bench presses, dead lifts, and other standard lifts that address large muscle groups. The Strength Phase will build upon the foundation developed in Hypertrophy and help participants achieve steady performance goals leading up to the Peaking Phase, where they will work to realize their maximum strength potential. Those attending the Saturday sessions from 3-4pm in Club Julian’s Strength & Conditioning Room will receive workout templates designed by Jordan.
“Everyone at the end of the 12 weeks should come out with more muscle and better strength,” says Jordan, a Physician’s Assistant who previously worked at Club Julian as a personal trainer for 8 years. “We are going to build muscle in the first four weeks. The second four weeks, we are going to take that newly added muscle and develop strength and neural efficiency. The last four weeks we are going to maintain fitness while reducing fatigue.”
A FREE Intro Session will be held on Saturday, January 19th for those interested in learning more about the benefits and proper techniques involved with strength training. It is open to both members and non-members. The cost for the entire 12-week program is just $125 paid on or before January 26. For more information or to register, visit Club Julian 24-Hour Fitness or call (412) 366-1931.