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Introduction to
While there can be many goals when
starting a weight training program, there are two common
Health Related Fitness goals to
work toward. One is improving strength
and the other is improving endurance.
Strength:
The ability to exert an external force or lift a heavy weight
Endurance:
The ability of the muscles to repeatedly exert themselves
Weight Training Principles for improving Strength and
Endurance
Strength Training = High weight and low reps
A set is a group
of successive repetitions performed without resting. A rep or
repetition is the number of times you repeat the move in each set.
Therefore, if your instructions were to do 3 sets of 12 (3 x 12)
biceps curls, you would curl the weight 12 times in a row to
complete the first set. Then you'd put the weight down, rest a
moment and do 12 more in a row to complete the second set, and so on
until you've finished the prescribed number of sets for that
exercise.
The
amount of weight to be used should be based on a percentage of the
maximum amount of weight that can be lifted one time, generally
referred to as one repetition maximum (1RM). The maximum number of
repetitions performed before fatigue prohibits the completion of an
additional repetition is a function of the weight used, referred to
as repetition maximum (RM), and reflects the intensity of the
exercise. A weight load that produces fatigue on the third
repetition is termed a three repetition maximum (3RM) and
corresponds to approximately 95% of the weight that could be lifted
for 1RM.
The strength training zone
requires you to use loads in the range of 60% to 100% of
1RM. The relationship of percentage loads to number of
repetitions (rounded up) to failure are as follows:
- 60% - 17 reps
- 65% - 14 reps
- 70% - 12 reps
- 75% - 10 reps
- 80% - 8 reps
- 85% - 6 reps
- 90% - 5 reps
- 95% - 3 reps
- 100% - 1 rep
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The number of repetitions
performed to fatigue is an important consideration in
designing a strength training program. The greatest strength
gains appear to result from working with 4-6RM. Increasing
this to 12-20RM favors the increase in
muscle endurance
and mass. One set of
4-6RM performed 3 days a week is a typical strength training
program. The optimal number of sets of an exercise to
develop muscle strength remains controversial. In a number
of studies comparing multiple set programs to produce
greater strength gains than a single set, the majority of
studies indicate that there is not a significant difference.
Handling heavy weights in
the pursuit of strength will require a recovery of 3-5
minutes between sets, but only minimum recovery should be
taken if strength endurance is the aim.
Muscular strength is
primarily developed when 8RM or less is used in a set. How
much load you use depends upon what it is you wish to
develop:
- 1RM to 3RM -
neuromuscular strength
- 4RM to 6RM - maximum
strength by stimulating muscle hypertrophy
- 6RM to 12RM - muscle
size (hypertrophy) with moderate gains in strength
(Fleck & Kraemer, 1996)
- 12RM to 20RM - muscle
size and endurance
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Remember
Weight training requires
supervision to ensure sound technique in pursuit of safety
and efficiency. |
http://www.brianmac.demon.co.uk/weight.htm
Strength Training Basics
How Do We Get Stronger?
Endurance = low
weight and high reps
A muscular endurance
program is an excellent way to improve endurance as well as tone up
your muscles. Here are some suggestions:
- Train 3x/week with one day
rest between muscle group workouts.
- Perform at least one exercise
(i.e. chest press) per muscle group. Do no more than 2 different
exercises per muscle group.
- Perform 12-20 repetitions per
set. If able to perform less than 12
reps, decrease the load or if able to perform more than 20 reps,
increase the load.
- Perform 1-2 sets per
exercise.
- Rest 30-60 seconds between
sets and exercises.
- Quality execution;
controlled, full range of motion.
- Proper breathing: exhalation
during exertion phase, inhalation during relaxation phase.
- Warm-up/stretch and
cool-down/stretch.
Tips for Working Abdominals
Tips for Working Specific Muscles in the Weight Room
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