General Guidelines for Strength Training Essay

This essay has a total of 937 words and 5 pages.

General Guidelines for Strength Training

General Guidelines for Strength Training

1. Train with a high level of intensity. It has been shown that the harder you train
(intensity), the greater the adaptive response. A high level of intensity is characterized
by performing an exercise to the point of concentric (positive) muscular failure, i.e.,
you've exhausted your muscles to the extent that the weight cannot be moved for any more
repetitions.


2. Follow the "double progression" technique in regards to repetitions and weight. For a
muscle to increase in size and strength it must be forced to do progressively harder work.
Your muscles must be overloaded with a workload that is increased steadily throughout the
course of your program, often referred to as progressive overload. Therefore every time
you work out you should attempt to increase either the weight you use or the repetitions
you perform relative to your previous workout.


Each time you attain the maximum number of repetitions, you should increase the resistance
for your next workout. The point to remember is that the weight must always be
challenging. The resistance should be increased in an amount that you are comfortable
with, usually approximately 5-10%


3. Perform one-two sets of each exercise. In order for a muscle to increase in
size/strength it must be fatigued or overloaded for an adaptive response to occur. It
really doesn't matter whether you fatigue your muscles in one set or several sets - as
long as your muscles experience a certain level of exhaustion. Numerous research studies
have shown that there are no significant differences when performing either one, two or
three sets of an exercise, provided, of course, that one is done with an appropriate level
of intensity, to the point of concentric muscular failure.


4. Reach concentric (lifting phase) muscular failure within a prescribed number of
repetitions. The general recommendation is 8-12 reps, but this can vary from individual to
individual and for different body parts and depending on the individuals goals. Normally,
a rep scheme may be anywhere from 6-10 to 12-15.


5. Perform each repetition with proper form. This one we can't stress enough as it's such
a common mistake, especially among young trainees. A repetition should be performed by
raising and lowering the weight in a deliberate, controlled manner.


Continues for 3 more pages >>




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