107 A Christian Guide to Body Stewardship, Diet and Exercise Table 5.8 provides frequency, set (per muscle group), rep and rest interval recommendations for the compound lifts and whether assistance exercises are appropriate based on training status (Israetel et al., 2015). For example, a novice (beginner) lifter is anyone with six months or less of strength training experience. An intermediate lifter is anyone between six months and two years of strength training experience. An advanced lifter is anyone with two years or more of strength training experience. Although it is a good idea to advance from beginner to intermediate when appropriate, it is not necessary to advance from intermediate to advanced unless the goal is to maximize strength and size gain. Additionally, as long as all five compound lifts are being performed, assistance exercises are not necessary for beginner and intermediate lifters. For example, since the bench press includes elbow extension, there is no need to perform a separate exercise(s) for the triceps. Similarly, since the bent-over row includes elbow flexion, there is no need to perform a separate exercise(s) for the biceps. Table 5.8. Programming Recommendations for the 5 Compound Lifts Training Experience Frequency No. of Sets No. of Reps Rest between Sets Assistance Exercises? Beginner (≤ 6 months) 2 - 3 1-5 • Strength: ≤ 6 • Size: 6 - 12 • Endurance: 12+ • Strength: 2 - 3 min. • Size: 30 - 90 sec. • Endurance: 30 sec. No Intermediate (6 mo. - 2 yrs.) 3 - 4 2-10 • Strength: ≤ 6 • Size: 6 - 12 • Endurance: 12+ • Strength: 2 - 3 min. • Size: 30 - 90 sec. • Endurance: 30 sec. Optional Advanced (≥ 2 years) 4 - 7 3-12 • Strength: ≤ 6 • Size: 6 - 12 • Endurance: 12+ • Strength: 2 - 3 min. • Size: 30 - 90 sec. • Endurance: 30 sec. Yes Table 5.9 provides a list of recommended exercises for each of the different compound lifts. Table 5.10 provides a list of options for the assistance lifts that can be used to help target and train the primary muscles used in the compound lifts. To use the table, select one compound exercise, one to two assistance exercises and one torso exercise. For example, if the desired compound lift was bench, the individual could select barbell bench, pec flyes, triceps pushdowns, and the plank. Using the information from Tables 5.8, 5.9, and 5.10 we can now design a workout for each of the
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