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Strength

History
Main article: History of Strength
An early plate-loading barbell and kettlebell
Until the 20th century, history the strength was essentially a history of weight training. With the advent of modern technology, materials and knowledge, the methods can be used for strength training have greatly multiplied.
Hippocrates explained the principle behind strength training when he wrote: "that which is used develops, and that is not used wastes way, "referring to muscle hypertrophy and atrophy. Progressive resistance training dates back at least to ancient Greece, when legend has it that wrestler Milo of Croton trained by carrying a newborn calf on his back every day until it was fully grown. Another Greek, the physician Galen, described strength training exercises spurious vein (an early form of free weight) using the second century. Ancient Persians used the meal, which became popular in the 19th century as the Indian club, and recently a comeback in the form of the club bell.
The dumbbell was joined by the barbell in the second half of the 19th century. Early barbells had hollow globes that can be filled with sand or lead shot, but by the end of the century these were replaced by the plate-loading barbell typically used today.
Strength training with isometric exercise was popularized by Charles Atlas of the year 1930. The year 1960 saw the gradual introduction of exercise machines in the still rare strength training gyms of the time. Strength training became increasingly popular in the years after 1980 the release of the bodybuilding movie Pumping Iron and the subsequent popularity of Arnold Schwarzenegger. Since the late 1990s more women have taken strength, influenced by programs like Body for Life, now nearly one in five U.S. women engages in weight training on a regular basis.
Types of strength
Weight Training
Main article: Weight training
See also: Bodyweight exercise
Weight and resistance training are popular methods of strength training using of gravity (through weight stacks, plates or dumbbells) or elastic / hydraulic resistance to muscle contraction to continue. Each method offers a different challenge to the muscle with respect to the position where the resistance to muscle contraction peaks. Weight training provides the majority of the resistance in the initiation of joint angle when the movement starts when the muscle must overcome the inertia of the mass of the weight of the (however, if repetitions very slowly, never overcome the inertia and resistance remains constant). In contrast, elastic resistance provides the greatest opposition to contraction at the end of the movement when the material experiences the greatest tension while hydraulic resistance varies depending on the speed of the water limbs, with greater resistance at higher speeds. In addition to the equipment used, the joint angles change the power output of the muscles due to leverage.
Resistance training
Main article: Resistance training
Resistance training is a form of strength with each effort is performed against a specific enemy force that resistance (ie resistance to being pushed, squeezed, stretched or bent). Exercises are isotonic if a body is moving against the force. Exercises are isometric if a body part still holds against the force. Resistance exercise is used to increase the strength and size of skeletal muscles develop. Properly performed, the resistance training important functional benefits and improvement of overall health and wellbeing.
The goal of resistance training, according American Sports Medicine Institute (ASMI), is "gradually and progressively overload the musculoskeletal system, so it gets stronger." Research shows that regular resistance training will strengthen the muscles and increase bone mass.
Isometric exercise
Main article: Isometric exercise
Isometric exercise, or "Isometrics", is a form of strength, which the joint angle and muscle length does not change during contraction. Isometric exercises are opposed by a force equal to the power output of the muscle and there is no net movement. This mainly strengthens the muscle at the specific joint angle at which the isometric exercise occurs, with some increases in strength at joint angles up to 20 in both directions, depending on the joint training. In comparison, isotonic exercises strengthen the muscles in the entire range of motion of the exercise used.
Basics
The basic principles of resistance lead to the manipulation of the number of repetitions (reps), sets, tempo, exercises and force the desired changes in strength, endurance, size or shape caused by overloading of a group of muscles. The specific combinations of reps, sets, exercises, resistance and force depend on the purpose of the individual performance of the exercise: sets with fewer reps can be performed using more force, but have a limited impact on endurance.
Strength training also requires the use of 'good form', performing the movements with the correct muscle group (S) and not transferring the weight of various body parts to ensure a greater weight / resistance movement (known as 'Cheating'). Usually not good form to use during a training set can result in injury or an inability to meet training goals – since the desired muscle group is not sufficiently challenged, the threshold overload is never reached and the muscle does not gain strength. There are cases where cheating is advantageous, as is the case, where vulnerable groups, the weak link in the chain, and target muscles are never completely removed as a result.
The benefits of strength training include increased muscle, tendon and ligament strength, bone density, flexibility, tone, metabolic rate and postural support.
Terminology
Strength training has a variety of specialized terms used to describe the parameters of strength:
Exercise – Several exercises involve moving joints in specific patterns to challenge your muscles in different ways
Form – each exercise is a specific shape, topography of a movement designed to maximize the safety and strength gains
Rep – short for repetition, a rep is a cycle of lifting and lowering a weight in a controlled manner, moving through the form of the exercise
Set – a set consists of a number of repetitions performed one after another without interruption between them the number of repetitions per set and sets per exercise, depending on the purpose of the individual. The number of repetitions can perform at a certain weight, the Rep Max (RM). For example, if one could perform ten repetitions at 75 pounds, their RM for that weight would 10RM. 1RM is the maximum weight one can lift in one exercise – that is, a weight they can lift only once without a break.
Tempo – the speed that an exercise is performed, the rate of one movement affects the weight that can be moved and the effects on the muscle.
Achievement of training goals
According to popular theory:
Sets of one to five repetitions primarily develop strength, with less impact on muscle size and none on endurance.
Sets of six to twelve repetitions develop a balance between strength, endurance and muscle mass.
Sets of thirteen to twenty repetitions develop endurance, with some increases to their limited influence on muscle and strength.
Sets of more than twenty repetitions are deemed to have been focused on aerobic exercise. They do still use the anaerobic system, but usually with a speed at which it can consistently remove the lactic acid generated from.
Individuals typically perform one to six sets per exercise, and one to three exercises per muscle group, with short breaks between each set – the specific combinations of reps, exercises, sets and break duration depends on the goals of the individual programs. The duration of these periods determines the energy of the body. Performing a series of exercises with little or no rest between them, referred to as "circuit training", will focus their energy from the aerobic energy system. Short bursts of exercise, separated by breaks, are fed by anaerobic systems, which use either phosphagens or glycolysis.
For the development of endurance, the gradual increase in the volume and the gradual decrease in intensity is the most effective program.
It is found that for beginners, several training offers minimal benefits over single-set training in to gain any strength or muscle mass increase, but for the experienced athlete multiple sets of systems required for optimal progress. However, a study shows that the leg muscles, three sets are more effective than one set.
Beginning weight trainers are in the process of training the neurological aspects of force [citation needed], the ability of the brains with a rate of neuronal firing that will produce a muscle contraction that is close to generating the maximum the potential of the muscle.
Variable
Target Training
Strength
Power
Hypertrophy
Stamina
Tax (% of 1RM)
80-90
70-90
60-80
40-60
Repetitions per set
1-5
1-5
8-12
25-60
Sets per exercise
4-7
3-5
4-8
2-4
Rest between sets (mins)
2-6
2-6
2-5
1-2
Duration (Seconds per set)
5-10
4-8
20-60
80-150
Speed per rep (% of max)
60-100
90-100
60-90
60-80
Sessions per week
3-6
3-6
5-7
8-14
Table taken from Siff, 2003
Weights for each exercise should be chosen so that the desired number of repetitions, just to be achieved.
Progressive overload
In one common method, weight training uses the principle of progressive overload, the muscles are overloaded by trying to at least one lift as much weight as they are able. They respond by becoming bigger and stronger. This procedure is repeated with progressively heavier weights as the practitioner gains strength and endurance.
However, is performing exercises on the absolute limit of one's strength (known as a rep max lifts) considered too risky for all but the most experienced practitioners. Moreover, most people want a combination of strength, endurance and muscle development. A replay sets are not suitable for these purposes. Practitioners therefore lift lighter (sub-maximum) weights with more repetitions, the muscle and all fibers within that muscle fatigue, as required by the progressive overload principle. Recent research conducted at the University of North Carolina, suggests that complete sets of thirty to fifty repetitions with 10% of the 1-rep maximum weight optimal development of stamina, strength, and strength. [Citation needed]
Usually each exercise continued until the point of transient muscular failure. Contrary to widespread belief, this is not the point at which the individual thinks she is unable to complete more reps, but the first not to repeat due to insufficient strength. Training to failure is a controversial topic with some advocating education not on all sets, while others believe that this will lead to overtraining, and suggest training not only on the last set of an exercise. Some practitioners recommend finishing a series of repetitions, just before the point of failure, such as when a maximum of 12 repetitions with a certain weight to make, execute only 11. Adrenaline and other hormones may promote additional intensity by stimulating the body's extra weight (and neuro-muscular stimulation that occur when in real-or-flight mode, when the body more muscle fibers activated) elevator, so you "psyched up" for a workout, the maximum weight lifted increase.
Strength training can be a very effective form of strength training because exercises can be chosen, and weights precisely adjusted to each individual muscle group safely exhaust after specific numbers of sets and repetitions that are found to be most effective for the individual. Other strength training exercises lack the flexibility and precision that weights offer.
Split training
Split training involves no more than two or three body parts or muscle groups per day, rather than spreading the training specific body parts during a training cycle of several days. It is often used by more experienced practitioners because of the logistics involved in training all muscle up. Training all the muscles in the body individually through their full range of motion in a single day is generally not considered because of calories and time constraints. Split training will fully exhausting muscle groups during a workout, then for several days for muscles to fully recover. Muscles are roughly twice a week and had worked about 72 hours to recover. Recovery of certain muscle groups is usually achieved on the day in training other groups. Ie 7 days per week may include a practical component trapezius, shoulders and upper arms shoulders side exhaustion on one day, the next day the poor to exhaustion, the day after that of the back, front shoulders and back, the day after that of the breast. In this way all these muscle groups are allowed the necessary repair.
Intensity, volume and frequency
Three important variables of strength training are intensity, volume and frequency. Intensity refers to the amount of work needed to achieve the activity, and is proportional to the mass of the weight is lifted. Volume refers to the number of muscles worked, exercises, sets and repetitions during a single session. Frequency refers to how much training is conducted per week.
These variables are important because they are all mutually conflicting, as the muscle only has so much strength and endurance, and takes time to recover if due to microtrauma. Increasing by a significant amount necessary to drop the other two, for example. increasing weight means a reduction in the repetition, and requires more recovery time and fewer workouts per week. Trying too much intensity, volume and frequency pressure will result in overtraining, and eventually lead to injuries and other health problems, such as chronic pain and general lethargy, illness or even acute trauma such as avulsion fractures. A high-medium-low formula can be used to avoid overtraining, with either intensity, volume or frequency is too high, one of the others are medium, and the other is low. An example of this training strategy can be found in the following chart:
Type
Low
Med
High
Intensity (% of 1RM)
10-40%
50-70%
80-100%
Volume (per muscle)
Exercise 1
2 exercises
3 + exercises
Sets
1 set
2-3 sets
4 + sets
Reps
1-6 reps
8-15 repetitions
20 + reps
Session Frequency
1 p / w
2-3 p / w
4 + p / w
A common training strategy for the volume and frequency to be the same every week (eg. training 3 times a week, with 2 sets of 12 repetitions per session) and gradually increase the intensity (weight) on a weekly basis. However, to maximize progress on specific goals, individual programs may require different manipulations, such as reduced weight and the volume or frequency.
Making program changes on a daily basis (daily undulating periodization) seems to be more effective in eliciting strength gains than do every 4 weeks (linear periodization), but for beginners, there are no differences between different periodization models.
Periodization
Periodization is the modulating volume and intensity over time, both to boost profits and return to here. Usually, the volume fell during a training cycle while intensity is increased. In this template, a lifter might begin a training cycle with a higher number of repetitions then he will end with. For example, one lifter can begin a program performing sets with 8 reps. During their training, the lifter will slowly increase, while weight slowly reducing repetition. This is sufficient time for the neuromuscular system to adapt and become more efficient.
For this example, the lifter has a 1 rep max 225 lb:
Week
Set 1
Set 2
Set 3
Set 4
Set 5
Share Lbs.
Peak Intensity (last set)
% From 1 Rep Max (Last set)
1
£ 95 x 8reps
£ 100 x 8reps
£ 110 x 8reps
£ 115 x 8reps
£ 120 x 8reps
4,320
% 73
52.5%
2
£ 105 x 8reps
£ 110 x 7reps
£ 115 x 7reps
£ 125 x 7reps
£ 130 x 7reps
4,200
79%
57.75%
3
£ 110 x 7reps
£ 120 x 7reps
£ 125 x 6reps
£ 135 x 6reps
£ 140 x 6reps
4,010
84%
63%
4
£ 125 x 6reps
£ 130 x 6reps
£ 140 x 6reps
£ 145 x 5reps
£ 155 x 5reps
3,870
88%
68.25%
5
£ 130 x 5reps
140 lbs x 5reps
£ 150 x 5reps
£ 155 x 5reps
£ 165 x 4reps
3,535
94%
73.5%
6
£ 140 x 4reps
£ 150 x 4reps
£ 160 x 4reps
£ 165 x 4reps
£ 175 x 4reps
3,160
99%
79%
This is an example of periodization where the volume decreases, while the intensity and weight increases.
Benefits
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The benefits of strength training include greater muscular strength, improved muscle tone and appearance, more stamina, better bone density, and improved cardiovascular fitness.
Many people take weight training to improve their physical attractiveness. Most men can develop large muscles, most women lack the testosterone to do it, but they can develop a firm, "toned" (see below) physique, and they can be their strength in the same ratio as that of men (but usually with a much lower starting point). An individual's genetic makeup dictates the response to weight training stimuli to some extent.
The body basal metabolic rate increases with an increase in muscle mass [citation needed], in the long term fat loss and promotes helps dieters avoid yo-yo dieting. [Suspicious discuss] Moreover, intense workouts elevate metabolism for several hours after exercise, which also promotes fat loss.
Weight training also provides functional benefits. Stronger muscles improve posture, provide better support for joints and reduce the risk of injury of daily activities. Older people who take weight training could prevent some of the loss of muscle that normally goes with an even number again agingnd functional strengthnd therefore less vulnerable. [Citation needed] They may be able to certain types of physical disability to avoid. Bearing exercise also helps prevent osteoporosis. The benefits of strength training for older people have been confirmed by studies of people who began their exercise, even in their 80s and 90s.
Strength training helps to maintain good flexibility. The ability of the body to withstand the stress arising from an injury can be increased by obtaining a larger quantity force. This is true in sports and it has its advantages in carrying out everyday activities, such as lifting or carrying objects. Strength contributes to the overall efficiency of the human body. Starting a strength training means you start a new life because the strength is reversible. It will not continue to decrease as a stimulus strength get through your whole life.
Stronger muscles improve performance in a variety of sports. Sport-specific training routines used by many competitors. Often stated that the speed of muscle contraction during weight training should be the same as that of the particular sport.
Though weight training can stimulate the cardiovascular system, many exercise physiologists, based on their observation of maximal oxygen uptake, argue that aerobics training is a better cardiovascular stimulus. Central catheter monitoring during Strength reveals increased cardiac output, suggesting that strength training shows potential for cardiovascular exercise. However, a 2007 meta-analysis shows that while aerobic training is an effective therapy for heart failure patients, combined aerobic and strength training is not effective.
A side effect of intense exercise is increased levels of dopamine, serotonin and norepinephrine, which can help the mood and feelings of depression improve combat.
Common questions
This section contains instructions, advice, or how-to content. The goal of Wikipedia is to present facts, not to train. Please help improve this article either by rewriting the how-to content or by moving it to Wikiversity or Wikibooks. (July 2009)
Bodybuilding
Main article: Bodybuilding
Bodybuilding is a sport where the objective is to increase muscle mass and definition. Famous competitors include Steve Reeves, Sergio Oliva, Arnold Schwarzenegger, Lou Ferrigno and Ronnie Coleman. Bodybuilding increases the endurance of the muscles, but as a strength, but not as much as was the primary goal. Bodybuilders compete in bodybuilding competitions, and use specific principles and methods of strength training for muscle mass maximize extremely low levels of body fat development. Unlike most strength trainers train to improve their strength and endurance while not special attention to reducing body fat below normal. Strength trainers tend to focus on the basic compound exercises to build strength, whereas bodybuilders often use isolation exercises to visually separate their muscles, and improve muscular symmetry. Pre-contest training for bodybuilders is different in that they try to get as many preserve muscles as possible while undergoing severe dieting. However, the bodybuilding community is the source of much strength training principles, techniques, vocabulary and customs.
Bodybuilding, strongman competitions and other sports are illustrations of how the fundamental principles and methods of strength training can be applied to a variety of goals achieve.
Nutrition
It is generally accepted that strength training should be offset by changes in diet to be effective. Sufficient protein is generally assumed that required for building skeletal muscles with popular sources advise weight trainers consume a high protein diet with 1.4 to 3.3 g protein per kg body weight per day (0.6 to 1.5 grams per pound). Protein that is not necessary for cell growth and repair of energy consumed is converted into fat by the liver, which is then stored in the body. Some people believe that a high protein diet the risk of kidney damage with it, but studies have shown that kidney problems only occur in people with previous kidney disease. Yet The deamination process creates urea that low, but consistent, placing strain on the nephrons. Not good to hydrate may result in an exaggeration of this effect. An adequate supply of carbohydrate (5-7 g / kg) is also needed as a source of energy for the body to restore glycogen levels in muscles.
A light, balanced meal prior to training (usually one to two hours beforehand) ensures that adequate energy and amino acids are available for the intense bout of exercise. The nature of the nutrients consumed influence the reaction of the body, nutrients and timing, with protein and carbohydrates consumed before and after the training has a beneficial effect on muscle growth. Water is consumed in During the training to poor performance due to dehydration. A protein shake is often consumed immediately after the workout, because both protein uptake and protein usage are increased at this time. Glucose (or another simple sugar) is often as good because it quickly fills any glycogen lost during the exercise period consumed. To maximize muscle protein anabolism, recovery drink should contain glucose (dextrose), protein (usually whey) hydrosylate mainly dipeptides and tripeptides, and leucine. Some weight trainers also ergogenic aids such as creatine or steroids to aid muscle growth. However, the effectiveness of some products, contests and other potentially harmful.
Sex differences in weight gains
If due to the androgen hormonal differences between men and women, the latter are generally unable to develop large muscles, regardless of the training program. Normal speaking, the most that can be achieved is a look similar to that of a fitness model. Muscle is denser than fat, so someone who builds muscle while the same body weight will occupy less volume when two people are the same weight (and are the same height), lean body mass but have different rates, one with more muscle will appear thinner.
The results obtained by female bodybuilders are extremely atypical: they are chosen for their genetic ability to build muscle, [citation needed] to carry out massive amounts the exercise, their musculature exaggerated by very low body fat, and like many male bodybuilders their results can be improved by anabolic steroids. Unless a woman devotes her life to bodybuilding, she will not achieve the same results as a professional male bodybuilder. Moreover, although bodybuilding uses the same principles as strength, it is a goal of gaining muscle mass. Strength trainers with different goals and programs will not get the same mass as a male professional bodybuilder.
Muscle Strengthening
Some weight trainers perform light, high-repetition exercises in an attempt to "tone" their muscles without increasing their size. The use of the word "tone" in this sentence is incorrect. Muscle rightly refers to the constant, low frequency contractions that occur in all muscles, even at "rest", to prepare them for future activities.
What muscle builders refer to as a sleek physique is one that combines fairly muscular size with moderate levels of body fat, quality that may result from a combination of diet and exercise. Exercises of 8-12 repetitions indeed caused hypertrophy of the sarcoplasm in slow-twitch and high-twitch muscle fibers, which contribute to the overall increase in muscle mass. This is not to be confused with myofibril hypertrophy leading to lift profits. Both may arise, to an extent that during This rep range.
Reduced calorie diets have no positive effect on the hypertrophy of muscle fibers of each type. They may, however, decrease the thickness of subcutaneous fat (Fat between the muscles and skin), through an overall reduction in body fat, thereby making lines more visible muscles.
Concerns about the safety regarding children
Orthopaedic specialists used to recommend that children avoid weight training because the growth plates in their bones would be compromised. The very rare reports of growth plate fractures in children who trained with weights have occurred due to inadequate supervision, improper form or excess weight, and there are no reports of injuries to growth plate in youth training programs that follow guidelines. The position of the National Strength and Conditioning Association is that strength training is safe for children if properly designed and supervised.
Younger children are at greater risk of injury than adults when they are in themselves a weight or performing an exercise incorrectly, Further, they may not know, or ignore the security measures around the weight training equipment. As a result, the supervision of minors deemed vital for ensuring the safety of all young people involved in strength training.
Weight loss
An exercise like sit-ups or abdominal crunches uses a much smaller volume of muscle than the whole body aerobic exercise and is therefore less efficient at burning calories than an exercise such as jogging. Instead, high weight and low rep exercises are used to preserve the body or to increase muscle mass while dieting. They help the metabolic slowdown that otherwise often the effect of dietary restrictions and causes post-diet to prevent weight gain.
Weight loss also depends on the type of strength used. Weight training is usually used for bulk, but the bulking method will more than likely not the weight increase because of the diet. However, if the resistance or circuit training is used, because its aim bulking, women tend to lose weight faster. Smooth muscles need calories to maintain itself at rest, which help reduce fat by an increase in the basal metabolism.
Safety
Main article: Weight training: Safety
Strength training is a safe form of exercise in the movements are controlled, and carefully defined. However, as with any form of exercise, improper execution and the fact that the necessary precautions to injury.
Methods and equipment
See also: Weight training: exercises
A number of strength training methods exist, each with its own goals, equipment and results. Apart from weight training, They include isometric exercises, plyometrics, Pilates or Super Slow.
Exercise equipment used for strength training includes weight machines, resistance bands, Swiss balls or wobble boards, weighted clubs or Indian clothing.
Aerobic exercise versus anaerobic exercise
Strength exercise is primarily anaerobic. Even while training on a lower intensity (training loads of ~ 20-RM), anaerobic glycolysis is still the main source of power, although aerobic metabolism makes a small contribution. Weight Training is generally perceived as anaerobic exercise, because one of the more common goals is to increase strength by lifting heavy weights. Other goals, such as recovery, weight loss, body shaping, and bodybuilding often use lower weights, adding aerobic character to the exercise.
Except in the extremes will a fire muscle fibers of both aerobic and anaerobic species in a particular exercise, in varying proportions depending on the load on the intensity of contraction. This is known as the energy system continuum. At higher loads, the muscle will recruit all muscle fibers as possible, both anaerobic ("fast twitch") and aerobic ("slow-twitch), to generate the most power. However, at maximum load, the anaerobic processes contract so powerful that the aerobic fibers are completely excluded, and all work is done by anaerobic processes. Since anaerobic muscle fibers used in the fuel faster than the blood and intracellular restorative cycles can supply it, the maximum number of repetitions is limited. In the aerobic regime, the blood and intracellular processes, maintaining a supply of fuel and oxygen, and the constant repetition of the movement will not lead the muscle to failure.
Circuit weight training is a form of exercise that a number of weight training sets separated by short intervals used. Cardiovascular effort to recover from each set serves a function similar to an aerobic exercise, but this is not the same as saying that a weight training set is itself an aerobic process.
Exercises for specific muscle groups
Main article: Weight Exercises
A back extension.
Weight trainers often divide the body of the individual muscles ten major muscle groups. These do not include the hip, neck and forearm muscles that are rarely trained in isolation. The most common exercises for these muscle groups are listed below. (Videos of these and other exercises are available on exrx.net and the University of Wisconsin.)
The sequence shown is one possible way to exercises order. The large muscles of the lower body are normally trained before the smaller muscles of the torso, because these first exercises require more mental and physical energy. The core muscles of the torso are trained before the shoulder and arm muscles that assist them. Exercises often alternate between "pushing" and "pulling" movements to meet their specific supporting muscles time to recover. The stabilizing muscles in the waist should be trained last.
vde
Strength exercises
Quadriceps (Front of legs)
Squat (compound) Leg press (compound) Lunge (compound) Explain to raise (compound) Leg extension (isolation)
Hamstrings (back of the legs)
Deadlift (compound) Leg curl (isolation)
Calves
Calf raise (isolation)
Pectorals (chest)
Bench press (compound) Fly (Insulation) flying machine (insulation) Press-up/Push-up (compound) Pullover (isolation)
Lats and trapezius (upper back)
Bent over row (compound) Chin-up (compound) Pulldown (compound) pullups (Compound) Shoulder shrug (isolation)
Deltoids (shoulders)
Front raise (isolation) Handstand push-up (compound) Lateral draw (insulation) military press (compound) Shoulder press (compound) Upright row (compound) rear delt pulling (insulation)
Triceps (back of arms)
Dip (Compound) Pushdown (isolation) Triceps Extension (insulation)
Biceps (front of arms)
Biceps curl (isolation)
Abdomen and obliques (belly)
Crunch (Insulation) Sit-up (isolation) Explain to raise (compound) (any rotational movement will go from the oblique)
Lower
Back extension (isolation) Deadlift (compound) Good morning (compound) Hyperextension
See also: Body Weight Exercise Weight Training List of weight training exercises Bodybuilding
Advanced techniques
Some techniques for strength training exercises to intense, and therefore allowing a higher rate of progress. Many weight lifters use these techniques to bring themselves along a plateau, a period in which a weightlifter may not be able to lift more repetitions, sets, or make use higher weight resistance.
Closed structure
Drop sets
Drop sets do not end at the point of momentary muscular failure, but continue with progressively lighter weights.
Pyramid Sets
In a pyramid of weight is first increased and then decreased over a series of sets. A full pyramid typically includes five sets of about 12, 10, 8, 10 and 12 repetitions. The first two sets are implemented with light to medium weights to warm up the muscles. The middle set is its power, and uses the heaviest weight possible. The latter two sets are drop sets, and further muscle fatigue with progressively lighter weights. This technique offers a combination of volume and intensity, and is therefore popular with bodybuilders. However, the entire pyramid can too much for a beginner to handle, so it is recommended only for experienced trainers.
Burnouts
Burnouts combine pyramids and drop sets, working up to higher weights Low reps and then back to lower weights and high repetitions.
Set Reduction
Decreasing the set method is where a weight is chosen, which can be removed for 20 repetitions in one set, and then 70 repetitions are performed in the fewest sets.
Rest-pause (Heavy singles)
Heavy rest-pause singles are performed on or near 1RM, with ten to twenty seconds rest between each lift. The lift is repeated six to eight times. It is generally recommended that this method is rarely used.
Giant Set
Set the Giant, is a form of exercise that targets one group of muscles (eg triceps) with three separate exercises carried out rapidly, often and sometimes fail to reduce weight halfway Once a set of muscle fatigue sets in. This type of intensive training 'shock' the muscles and as such, is usually performed by experienced trainers and should seldom used.
Combined sets
Super Sets
Super Sets combine two or more exercises with similar motions to the workload of an individual muscle or muscle group maximize. The exercises are performed with no rest between exercises. An example would be doing bench press, which mainly works the pectoralis and triceps, and then move to an exercise that only the triceps, the triceps as an extension or a stack machine works.
Push-pull supersets
Push-pull supersets are similar to regular supersets, but exercises are chosen that work opposing muscle groups. This is especially popular when applied to arm exercises, for example by combining biceps curls with the triceps pushdown. Other examples are the shoulder press and lat pulldown combination, and the bench press and wide grip row combination.
Pre-exhaustion
Pre-exhaustion combines an isolation exercise with a compound exercise the same muscle group. The isolation exercise first exhausts the muscle group and then the compound exercise uses the muscle group supporting muscles to push further come than would otherwise be possible. Example, the triceps muscles normally help the pectorals perform their function. But in the "bench press" the weaker triceps often not the first Instead, the effects of limits on the pectoral fins. By preceding the bench press with the pec fly, the pectoral fins prior exhausted, so that both the muscles at the same time, and both benefit equally from the exercise.
Breakdowns
Breakdowns were developed by Fred Hatfield and Mike Quinn to the different types of muscle fibers for maximum work stimulation. Three different exercises that work the same muscle group are selected and used for a superset. The first exercise uses a heavy weight (~ 85% of 1 rep max) for about five repetitions, the second a medium weight (~ 70% of 1 rep max) for about twelve repetitions, and finally the third exercise is performed with a light weight (~ 50% of 1 rep max) for twenty to thirty repetitions or lighter (~ 40% of 1 rep max) for forty or more repetitions. (To fail is discouraged.) The entire superset was performed three times.
Than failure
Forced repetitions
Forced repetitions occur after momentary muscular failure. An assistant provides just enough weight to help trainer past the sticking point of the exercise to get and allow further repetitions to be completed. Weight coaches often do this when they exercise their partner to spot. With some exercises forced reps can be done without a training partner. For example, with one arm bicep curls the other arm can be used to arm that is trained to help.
Cheat reps
Cheating is a deliberate compromise of form to maximize reps. Cheating has the advantage that it can be done without a training partner, but compromises safety. A typical example of cheat reps occurs during biceps curls with, starting with the load on the waist, the athlete swings the barbell or dumbbell forward and up during the concentric phase, to create momentum for his biceps muscle to help move the tax to a shortened muscle position. Momentum assistance during the concentric phase, he can move heavy loads difficult during the concentric phase. The goal may be to position larger loads of resistance to the biceps in preparation for the implementation of the eccentric phase than the more difficult concentric phase could be otherwise. Replacing a typical function of a training partner with a solo performance athlete cheat reps facilitate forced reps or negative reps during training alone.
Rest-pause (post-failure)
After a normal set of 6-8 reps (to failure), weight is re-racked and the trainer takes 10-15 deep breath, and then performs another repeat. This process can be repeated for two further repetitions. The twenty-rep squat is another similar approach, in that it follows a set of 12-15 reps squats with individual rest-pause reps, up to a total of 20 repetitions.
Weight strip
Weight stripping is a technique used after failure with a normal resistance In certain exercises, especially easily adjustable machines, where the weight trainer or a partner's resistance decreases gradually after a full set is taken to fail. With each reduction of resistance, as many repetitions are completed and the resistance is then reduced. This continues until the resistance is approximately half the original resistance.
Negative reps
Negatives are performed with much heavier weights. Assistants lift the weight, the weight trainer and then attempts to advance its downward move through an eccentric contraction. Alternatively, an individual can use an exercise machine for negatives by lifting the weight with both arms or legs, and then lowering it with only one. Or they can just lower than those who lift weights slowly: for example, by taking two seconds to lift each weight and four seconds down.
Partial reps
Partial repetitions, as the name implies, movement through only part of the normal path of an exercise. Partial reps can be performed with heavier weights. Usually only the easiest part of the repetition tried.
Burns
Burns involve mixing partial reps in a set full set of repetitions to the intensities. The harmonics can be performed at a part of the exercise movement, depending on what works best for the particular exercise. Also, the harmonics are added either after the end of a set or in some alternating fashion with the full range reps. For example, after performing a set of biceps curls to failure, an individual would cheat the bar back to the most contracted position, and then perform several partial reps.
Other techniques
Progressive movement training
Progressive movement training attempts to gradually increase the range of motion throughout a training cycle. The lifter will start with a much heavier than they could handle in the full range of motion, only moving through the last 3-5 of the movement. During the training cycle, the lifter will be the range of motion gradually increase until the joint moves over the full range of exercise. This is a style that was made popular by Paul Anderson. [Citation needed]
Super slow
Super slow repetitions are performed with lighter weights. The lifting and lowering phases of each repetition take 10 seconds or more.
Temporary peace
By strictly controlling the rest periods between sets and repetitions a trainer can reduce their level of blood oxygenation, which helps to increase the stress on the muscles.
Using a wrist strap.
Wrist straps
Wristbands (slings) are sometimes used to assist in moving very heavy weights. They are particularly useful for the deadlift. Some lifters avoid using wrist straps in order to develop their grip strength, Some like to go through a heavy iron bars. Wristbands can allow a lifter initially to use more weight than they could safely treat for put a whole, as opposed to simply holding a weight, as it allowed the lifter must descend with the device or be scrapped. Belts place stress on the bones of the wrist, which can be potentially harmful if excessive.
See also
Body Image
Bodybuilding Supplement
Exercise Physiology
General fitness training
Gym
Health club
Metabolic panel
Mixed Martial Arts
Muscle dysmorphia
Overtraining
Personal Trainer
Physical culture
Physical exercise
Physical fitness
Sports Medicine
Super Slow
Super Compensation
Supination
Weight Training Bench
List of health and fitness magazines
Bibliography
Many of the most useful books on weight training include the word "bodybuilding" in the title, but they should not be forgotten just this reason. Weight trainers who are not interested in bodybuilding can ignore the material devoted to contest preparation, and still get valuable information.
Delavier, Frederic (2001). Strength Training Anatomy. Human Kinetics Publishers. ISBN 0-7360-4185-0.
DeLee, J. MD and Dreze, D. MD, Eds. (2003). DeLee & Dreze's Orthopedic Sports Medicine, Principles and Practice (parts 1 & 2). ISBN 0-7216-8845-4.
Hatfield, Frederick (1993). Hardcore Bodybuilding: a scientific approach. McGraw-Hill. ISBN 0-8092-3728-8.
Lombardi, V. Patteson (1989). Start weight training. Wm. C. Brown Publishers. ISBN 0-697-10696-9.
Powers, Scott and Howley, Edward (2003), Exercise Physiology. McGraw Hill. ISBN 0-07-255728-1.
Schoenfeld, Brad (2002). Sculpting Her Body Perfect. Human Kinetics Publishers. ISBN 0-7360-4469-8.
Schwarzenegger, Arnold (1999). The New Encyclopedia of Modern Bodybuilding. Simon & Schuster. ISBN 0-684-85721-9.
Footnotes
^ Todd, Jan (1995). "From Milo to Milo: A History of Barbells, Dumbbells and Indian Clubs "(PDF). Iron Game History 3 (No. 6). Http: / / www.aafla.org/SportsLibrary/IGH/IGH0306/IGH0306c.pdf.
^ MSNBC article the U.S. Centers for Disease Control and Prevention report on the prevalence of strength training
^ Kitai, TA, Sale, DG (2004). abstract "Specificity of joint angle in isometric training (abstract) European Journal of Applied Physiology 58:. 7448 doi: 10.1007/BF00637386 http://www.springerlink.com/content/j049g545n554u37t/ .. abstract.
^ Ab Feigenbaum, MS, Pollock, ML (1997). "Strength. Rationale for current guidelines for adult fitness programs. Physician and Sports Medicine. ISSN 0091-3847.
^ Rhea MR, Phillips WT, Burkett LN, et al. (2003). "A comparison of linear and daily undulating periodized programs with equated volume and intensity for muscular endurance "J Strength Cond Res 17 (1): 827 doi: 10.1519/1533-4287 (2003) 017 <0082: ACOLAD> 2.0.CO, 2 PMID 12580661 ….
^ Laskowski, ER (28/07/2006). "Strength training: How many sets for best results?". Mayo Clinic. http://www.mayoclinic.com/health/strength-training/AN00893. 06/02/2008 fetched.
^ Ab Kraemer, WJ (2003). "Strength training basics: Designing workouts to patients 'goals'. Physician and Sports Medicine 31 (8): 3945. http://cat.inist.fr/?aModele=afficheN&cpsidt=15048162. 06/02/2008 fetched.
^ Rnnestad BR, Egeland W, Kvamme NH, Refsnes PE, Kadi F, Raastad T (2007). "Unequal effects of one-and three-set strength training on strength and muscle mass gains in upper and lower body in untrained subjects," J Strength Cond Res 21 (1): .. 15763 doi: 10.1519/R-19895.1 (inactive 06/22/2008) PMID 17313291 ..
SIFF ^ MC (2003). Super Training. Super Training Institute. ISBN 1-874856-65-6.
^ Brooks, GA, Fahey, TD & White, TP (1996). Exercise Physiology: Human Bioenergetics and its applications. Mayfield Publishing Co. ISBN 0072556420.
^ Stoppani, Jim (2004). Failo strong are. Muscle & Fitness (October 2004).
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^ Metabolism Myth
^ De Mello Meirelles, C., Gomes, PSC (2004). "Acute effects of resistance exercise on energy expenditure: Overhaul the impact of training variables "(pdf). Esporte Rev Bras Med 10: 1318. http://www.scielo.br/pdf/rbme/v10n2/en_a06v10n2.pdf. 02/06/2008 fetched.
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^ How exercise helps depression
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^ Kleiner, SM (1997). Nutrition for muscle builders. The doctor and Sports Medicine, 25 (8), np
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^ Manninen AH. (2005). "High-protein diets are not hazardous for healthy kidneys. "Nephrology Dialysis Transplantation 20: 657. doi: 10.1093/ndt/gfh645. PMID 15735253.
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^ Hydration 101: Don destiny, moisturize!
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^ Freedson, PS (07/01/2000). Strength Training for women. IDEA Personal Trainer. http://us.commercial.lifefitness.com/content.cfm/strengthtrainingforwomen_1. 06/02/2008 fetched.
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