| |
Pectoralis Major |
Decline dumbbell bench press |
| |
Pectoralis Minor |
Incline dumbbell bench press |
| |
Medial Deltoids |
Standing dumbbell side laterals |
| |
Posterior Deltoids |
Standing dumbbell bent laterals |
| |
Anterior deltoids |
Standing front dumbbell raises |
| |
Biceps Brachii |
Incline seated dumbbell curls (alternate) |
| |
Triceps Brachii |
Triceps pressdown (angled bar) |
| |
Latissimus Dorsi |
One arm dumbbell rows (alternate) |
| |
Rectus Femoris |
Seated leg extensions |
| |
Biceps femoris |
Standing leg curls |
| |
Semitendinosus |
Seated leg curls |
| |
Gastrocnemius |
Standing one leg calf raises |
How Much ?
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.
For maximum results athletes should train according to their genetic
predisposition. An athlete with a greater proportion of slow twitch muscles
would adapt better to an endurance training and a muscular endurance programme
using more repetitions of a lighter weight. An athlete with a greater proportion
of fast twitch muscles would benefit from sprint training and a muscular
strength programme using fewer repetitions of a heavier weight.
Load - Repetition Relationship
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
How Many
The number of repetitions performed to fatigue is an important consideration
in designing a strength training programme. The greatest strength gains appear
to result from working with 4-6RM. Increasing this to 12-20RM favours the
increase in muscle endurance and mass.
One set of 4-6RM performed 3 days a week is a typical strength training
programme. The optimal number of sets of an exercise to develop muscle strength
remains controversial. In a number of studies comparing multiple set programmes
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. The majority of athletic events are fast and dynamic, and
therefore this quality must be reflected in the athlete's strength work.
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
Rest Interval between sets
The aim of the recovery period between sets is to replenish the stores of ATP
and Creatine Phosphate (CP) in the muscles. An inadequate recovery means more
reliance on the Latic Acid (LA) energy pathway in the next
set. Several factors influence the recovery period, including:
- Type of strength you are developing
- The load used in the exercise
- Number of muscle groups used in the exercise
- Your condition
- Your weight
A recovery of three to five minutes or longer will allow almost the complete
restoration of ATP/CP.
Rest Interval between sessions
The energy source being used during the training session is probably the most
important factor to consider. During the maximum strength phase, when you are
primarily using the ATP/CP energy pathway, daily
training is possible because ATP/CP restoration is completed within 24 hours. If
you are training for muscular endurance (muscle definition) then you require a
48 hour recovery as this is how long it takes to fully restore your glycogen
stores (Piehl, 1974; Fox et al, 1989).
As a 'rule of thumb' 48 hours should elapse between sessions. If training
strenuously, any athlete will find it extremely difficult to maintain the same
level of lifting at each session, and the total poundage lifted in each session
would be better to be varied (e.g. a high, low and medium volume session) each
week.
What sort of weight lifting equipment ?
There are variable resistance machines and free weights. Variable resistance
machines are effective tools for building strength and muscle tone and are
designed to work the target muscle in isolation, without the assistance of the
surrounding muscles. Free weights (barbells, dumbbells and machines that provide
the same equal resistance to a muscle) allow you not only to target a particular
muscle group but to engage other muscles that assist in the work. Once they are
conditioned, these assisting muscles help you to increase the weight you use in
training the target muscles in order to stimulate the most growth in muscle
fibres. The assisting muscles help stabilize the body, support limbs and
maintain posture during a lift. Lifting free weights improves your co-ordination
by improving the neuromuscular pathways that connect your muscles to the central
nervous system.
Training Systems
Simple Sets e.g. 3 x 8 with 70% - meaning three sets of eight
repetitions with a weight of 70% of maximum for one repetition. This is the
system that all novice lifters should work on, because the high number of
repetitions enables the lifter to learn correct technique, and thereby reduce
the risk of injury.
Pyramid System Here the load is increased and the repetitions are
reduced (e.g. 100kg x10, 120kg x 5, 130kg x 4, 140kg x 3, 150kg x 2, 160kg x 1).
Pyramid lifting is only for experienced lifters who have an established good
technique.
Super Setting This consists of performing two or three exercises
continuously, without rest in between sets, until all exercises have been
performed. The normal 'between sets' rest is taken before the next circuit of
exercises is commenced.
Strength Training Programs
Use the above notes to assist you in the preparation of a general strength training
program, to develop your general strength, and a specific strength training
program to develop your specific strength to meet to the demands of your
event/sport.
Safety in the Weight Room
Strength training is safe when properly supervised and controlled. Every
weight room should have a set of of rues and regulations pertaining to safety
and they should be on public display. Rules may vary from one weight room to
another but some very basic rules apply to them all:
- Train only when a qualified coach is present
- Follow your training schedule
- Work in pairs - one lifting the other spotting
- No horseplay
- Wear the correct clothing and shoes
- No eating, drinking or smoking
- No personal stereos with headphones
- Help and respect other athletes
- Only athletes who are working out should be in the weight room
Make sure you and your athletes are fully aware of the safety rules applying
to the weight training room(s) you use.
Remember
Weight training requires supervision to ensure sound technique in pursuit of
safety and efficiency.
For more strength training programs subscribe to our free newsletter.
FREE WEEKLY FITNESS TIPS NEWSLETTER
Lose Fat, Gain Muscle, Shape Up
stay informed and stay motivated,
join today!
Sign up free by sending an e-mail to
newsletter@trulyhuge.com
