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Strength training

History
Main article: History of strength training
A bar at the beginning of plate loading kettlebells
Until the 20th century, the history of strength training was essentially a history of weight training. With the advent of modern technology, materials and knowledge, methods can be used to power training have increased significantly.
Hippocrates explained the principle behind strength training when he wrote "which is used develops, and what is consumed is not used" in reference to muscle hypertrophy and atrophy. progressive resistance training is 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 which was fully developed. Another Greek physician Galen, described strength training exercises for the halteres (an early form of weights) in the second century. Ancient Persians used meels, which became popular during the 19th century as the Indian club, and recently made a comeback in the form of the clubbell.
The dumbbell is joined the bar in the second half of the 19th century. Early barbells had hollow globes that could be filled with sand or lead shot, but at the end of the century, these were bar replaced by common plaque burden currently used.
Strength training with isometric exercise was popularized by Charles Atlas of the decade 1930 onwards. The 1960s saw the gradual introduction of exercise machines in the still-rare strength training gyms of the time. The Strength training became increasingly popular in the 1980s after the release of the bodybuilding movie Pumping Iron and the subsequent popularity of Arnold Schwarzenegger. From late 1990s a growing number of women have taken strength training, the influence of programs like Body For Life, today nearly one in five women participated in U.S. in a regular weight training.
Types of strength training
Weight training
Main article: Weight training
See also: Bodyweight exercise
Weight and resistance training are popular methods of strength training that use gravity (through weight stacks, plates or dumbbells) or elastic / hydraulic resistance to oppose muscle contraction. Each method provides a different challenge in relation to muscle to the position where the resistance to muscle contraction peaks. Weight training provides the bulk of the resistance at the start of the joint angle when the movement starts, when the muscle must overcome the inertia of the mass weight (however, if the repetitions are performed extremely slowly, inertia is overcome and resistance remains constant). By contrast, elastic resistance provides the greatest opposition to contraction at the end of movement when the material experiences the greatest tension while hydraulic resistance varies depending on the speed of the submerged limb, with greater resistance to high speeds. In addition to the equipment used, joint angles can alter the production of muscle strength due to leverage.
Resistance training
Main article: Training resistance
Resistance training is a form of strength training in which each effort is performed against a determined opposition force generated by the resistance (ie resistance to being pushed, squeezed, stretched or bent). Exercises are isotonic if a body part is moved against the force. Isometric exercises are a body part is holding still against the force. Resistance exercise is used to develop strength and size of skeletal muscles. Properly performed, resistance training can provide significant functional benefits and improvement in general health and wellbeing.
The goal of resistance training, according to the American Sports Medicine Institute (ASMI), is "gradually and progressively overload the musculoskeletal system so it gets stronger." Research shows that regular resistance training to strengthen muscles and increase bone mass.
Isometric training
Main article: Isometric exercise
Isometric exercise or "isometrics", is a type of strength training in which the joint angle and muscle length does not change during contraction. Isometric exercises opposed by a force equal to the output of muscle strength and no net movement. This is mainly strengthens the muscle at the specific joint angle at which the isometric exercise occurs, with some increases in the joint force at angles of up to 20 in any direction depending on the joint trained. In comparison, isotonic exercises strengthen the muscle throughout the range of motion exercise used.
Basic Principles
The basic principles of strength training involve a manipulation of the number of repetitions (reps), sets, tempo, exercises and strength to bring about the desired changes in strength, endurance, size or shape by overloading of a group of muscles. Specific combinations of repetitions games, exercises, endurance and strength depends on the purpose of the person performing the exercise: sets with fewer reps can be made harder, but they a reduced impact resistance.
Strength training also requires the use of "good form", performing the movements with the appropriate muscle group (s) and not to transfer the weight to different parts of the body to move more weight / resistance (called "Trap"). Regular use of the fitness in a training set injury or an inability to meet training goals – since the desired muscle group is not questioned enough, the threshold of overload is never reached and the muscle does not gain in strength. There are cases where deception is beneficial, as is the case of weaker groups become the weak link in the chain and muscles in question are never fully exercised 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 specific terms used to describe the parameters of strength training:
Exercise – Several exercises involve moving joints in specific patterns to challenge muscles in different ways
Form – Each exercise has a specific shape, topography of movement designed to maximize safety and strength gains muscular
Rep – short for repetition, is a representative of a single cycle of raising and lowering weight slowly, moving through the form of exercise
Set – a set consists of several repetitions performed one after another without pause between them with the number of repetitions per set and sets per exercise depending on the objective of the individual. The number of repetitions can be done in a certain weight is called the high representative (MR). For example, if you can do ten reps of 75 pounds, then its weight would be RM for 10RM. 1RM is therefore the maximum weight you can lift someone in a given year – that is, a weight you can lift only once relentlessly.
Tempo – the speed with which an exercise is performed, the tempo of a movement has implications for the weight that can be moved and the effects on muscle.
The completion of the training objectives
According to popular theory:
Games of one to five repetitions primarily develop strength, with less impact in muscle size, not strength.
Sets of six to twelve repetitions develop a balance of strength, muscle size and strength.
Games from thirteen to twenty repetitions develop endurance, with some increases in muscle size and a limited effect on the force.
Sets of more than twenty repetitions are considered to focus aerobic exercise. They do so using the anaerobic system, but usually at a steady pace through which you can remove lactic acid generated from it.
People often make five fifty-nine sets per exercise, and one to three exercises per muscle group, with short breaks between sets – combinations specific repetitions, exercises, games and break duration depends on the goals of individual programs. The duration of these interruptions is determined that the system uses the body's energy. Making a series of exercises with little or no rest between them, known as circuit training, "is based mostly energy aerobic energy system. short bursts of exercise, separated by breaks, are fueled by anaerobic systems, which use one or phosphagen glycolysis.
For developing resistance, the gradual increase in volume and a gradual decrease in intensity is the most effective.
It has been shown for beginners the formation of multiple minimum benefits set offers more than a single training set with respect to gain strength or increase muscle mass, but for the athlete experienced multiple adjustment systems are required for optimal development. However, a study shows that for the muscles of the leg, three groups are more effective than a game.
From weight-trainers are in the process of forming the neurological aspects of the appointment power [edit] the brain's ability to generate a rate of neuronal action potentials produced a muscle contraction which is near the maximum potential of muscle.
Variable
training objective
Force
Power
Hypertrophy
Resistance
Load (% 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 (min)
2-6
2-6
2-5
1-2
Duration (second game)
5-10
4-8
20-60
80-150
Speed per rep (% of maximum)
60-100
90-100
60-90
60-80
Training 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 number of repetitions can be achieved only.
progressive overload
In one common method, training Weight uses the principle of progressive overload, in which the muscles are overloaded by trying to raise at least as much weight as they are capable. They respond by increasing bigger and stronger. This procedure is repeated with increasingly heavier weights as the strength of earnings and resistance training.
However, it made exercises absolute limit on the strength of one (known as a representative of max lifts) is considered too risky for all but the more practitioners experienced. On the other hand, most people want to develop a combination of strength, endurance and muscle size. It is proposed that repetition is not very tailored to those goals. Doctors therefore more modest elevation (submaximal) dollars, with more repetitions to fatigue the muscle fibers all within that muscle as required by the principle of progressive overload. Recent research conducted at the University of North Carolina, suggests that complete sets thirty to fifty repetitions using 10% of the maximum one-rep provides optimum strength development, strength and power. [Citation needed]
By Typically, each exercise is continued to the point of momentary muscular failure. Contrary to widespread belief, is not the point at which the individual thinks she can not complete more repetitions, but the first repetition that fails due to insufficient muscle strength. Training to failure is a controversial topic in some defending training to failure on all sets, while others believe it will lead to overtraining, and suggest training to failure only in the last series of an exercise. Some doctors recommend complete a series of repeats just before the point of failure, for example if you can make a maximum of 12 repetitions with a given weight, only perform 11. Adrenaline and other hormones may promote additional intensity by stimulating the body to lift additional weight (as well as neuromuscular stimulation occurring in the ight or flight mode, as the body activates more muscle fibers), so getting "psyched" before a workout can increasing the maximum weight lifted.
Weight training can be a very effective form of strength training because the exercises can be chosen, and the weight accurately adjusted, to safely exhaust each individual muscle group after specific numbers of sets and repetitions that have been found to be the most effective for the individual. Other strength training exercises lack the flexibility and precision that weights offer.
Split training
Split training involves work no more than two or three groups of muscles or body parts per day, rather than the dissemination of training specific body parts along a cycle training of several days. It is commonly used by professionals due to advanced logistics involved in the training of all muscle groups as possible. Training all the muscles in the body individually through its full range of motion in one day is generally not considered possible due to limitations time and calories. Split training involves fully exhaust the different muscle groups during training, then allowing several days for the muscle to fully recover. Muscles work approximately twice a week and left about 72 hours to recover. The recovery of certain groups muscle is usually achieved in the days while the formation of other groups. That is, seven days a week may be a doctor trapeze training shoulders and upper lateral shoulders to exhaustion in one day, next day arms to exhaustion, the day after the shoulders back, back and forth, one day after the chest. Thus, all the muscle groups mentioned the need for recovery is permitted.
Intensity, volume and frequency
Three important variables of strength training are intensity, volume and frequency. Intensity refers to the amount of work necessary to achieve the activity, and is proportional to the mass of the weights lifted. Volume refers to the number of muscles worked, exercises, sets and repetitions during a single session. Often refers the number of training sessions are held weekly.
These variables are important because they are opposites, as the muscle only has so much strength and endurance, and takes time to recover due to microtrauma. Increasing one by a significant amount requires the reduction of the other two, for example. the mean weight gain reduction repetitions, and require more recovery time and therefore fewer workouts per week. Trying to push too much intensity, volume and frequency will be 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 fractures avulsion. A formula for average high-low can be used to avoid overtraining, with either intensity, volume or frequency of being high, one of the others are medium, and the other is low. An example of this training strategy can be found in the following table:
Type
Under
Med
High
Intensity (% 1RM)
10-40%
50-70%
80-100%
Volume (muscle)
1 year
2 years
3 + years
Sets
1 set
Series 2-3
4 games +
Sales representatives
1-6 repetitions
8-15 repetitions
20 reps +
Meeting Frequency
1 p / w
2-3 p / w
4 + p / w
A common training strategy is to adjust the volume and frequency of the same each week (for example, training three times a week, with 2 sets of 12 reps each workout), and the steady increase in the intensity (weight) on a weekly basis. However, to maximize progress to specific goals, individual programs may require different manipulations, such as low weight, and increase the volume or frequency.
Make changes to the program every day (daily undulating periodization) seems to be more efficient in achieving strength gains, instead of each 4 weeks (linear periodization), but for starters there are no differences between different models of periodization.
Periodization
Periodization is Modulator volume and intensity over time, both to stimulate profits and allow recovery. Typically, the volume is reduced during a training course, while the intensity increases. In this template, a lifter will begin a training cycle with a higher rep range he will end. For example, a weight lifter might begin a training program to make games with eight repetitions. Throughout his brother / training program, the lifter will slowly increase, weight while slowly decreasing the repetitions. This is sufficient time for the neuromuscular system to adapt and become more efficient.
For this example, the lifter has a maximum of a representative one of 225:
Week
September 1
September 2
September 3
Set 4
September 5
Volume Lbs.
Peak intensity (Set Name)
% Of Max Rep 1 (last series)
1
£ 95 x 8reps
£ 100 x 8reps
110 lbs x 8reps
115 lbs x 8reps
120 lbs x 8reps
4320
73%
52.5%
2
£ 105 x 8reps
110 lbs x 7reps
115 lbs x 7reps
125 lbs x 7reps
130 lbs x 7reps
4200
79%
57.75%
3
£ 110 x 7reps
120 lbs x 7reps
125 lbs x 6reps
135 lbs x 6reps
140 lbs x 6reps
4010
84%
63%
4
£ 125 x 6reps
130 lbs x 6reps
140 lbs x 6reps
145 lbs x 5reps
155 lbs x 5reps
3870
88%
68.25%
5
£ 130 x 5reps
140 lbs x 5reps
150 lbs x 5reps
155 lbs x 5reps
165 lbs x 4reps
3535
94%
73.5%
6
£ 140 x 4reps
150 lbs x 4reps
160 lbs x 4reps
165 lbs x 4reps
175 lbs x 4reps
3160
99%
79%
This is an example of periodization where the volume decreases as the intensity and weight increases.
Benefits
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The weight training benefits include increased muscle strength, improve muscle tone and appearance, increased endurance, improved density bone, and improved cardiovascular fitness.
Many people take up weight training to improve their physical attractiveness. Most men can develop major muscles, most women lack the testosterone to do it, but can occur in a company, "tone" (see below) the physical, and that the increase may force the same proportion as that achieved by men (but usually from a much lower starting point). Genetics determines an individual's response to stimuli of weight training to some extent.
The body basal metabolic rate increases with increased [citation needed muscle mass], which promotes fat loss long term and helps keep dieters yo-yo dieting. [Doubtful discuss] Moreover, intense workouts elevate the metabolism for several hours after training, 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 from everyday activities. Older people who take weight training can prevent some of the muscle loss that normally accompanies agingnd even regain some functional strengthnd doing so become less fragile. [Citation needed] They may be able to avoid some types of physical disability. Weight-bearing exercise also helps prevent osteoporosis. The benefits of weight training for older people have been confirmed by studies of people who began to participate in it even in their 80s and 90s.
Strength training helps maintain good flexibility. The body's ability to withstand the stresses that can result from an injury can be increased by obtaining a greater amount of force. That is true in the athletic world and has advantages in performing everyday tasks such as lifting or carrying objects. Force contributes to the overall efficiency of the human body. Start a strength training program means that they have begun a new lifestyle because the force is reversible. Be reduced if not followed a stimulus for all your life force.
Stronger muscles improve performance in a variety of sports. Sport-specific training routines are used by many competitors. These often specify that the rate of contraction muscle during weight training should be the same as the particular sport.
Although weight training can stimulate the cardiovascular system, many physiologists year, based on its observation of maximum oxygen uptake, argue that aerobics training is a better cardiovascular stimulus. The central control catheter during resistance training reveals increased cardiac output, suggesting that strength training shows potential for cardiovascular exercise. However, a 2007 meta-analysis found that while aerobic training is an effective therapy for patients with heart failure, combined training aerobic and strength is ineffective.
A side effect of any intense exercise is increased levels of dopamine, serotonin and norepinephrine, which can help improve mood and feelings against depression.
Common concerns
This section contains instructions, advice, or how-to content. The purpose of Wikipedia is to present facts and not to train. For other uses of 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 aim is to increase muscle size, and definition. Celebrity competitors include Steve Reeves, Sergio Oliva, Arnold Schwarzenegger, Lou Ferrigno and Ronnie Coleman. Bodybuilding increases muscle endurance and strength, but not both as if the main goal. Bodybuilders compete in bodybuilding contests, and the use of principles and specific methods of strength training to maximize the size muscle and develop extremely low levels of body fat. In contrast, most strength trainers train to improve their strength and endurance while not giving special attention to reducing body fat below normal. strength trainers tend to focus on compound exercises to develop basic strength, whereas bodybuilders often use isolation exercises to visually separate their muscles, and improve muscular symmetry. Pre-contest training for bodybuilders is different again, because to try to retain as much muscle as possible while undergoing a strict diet. However, the bodybuilding community has been the source of many principles strength training, techniques, vocabulary and customs.
Bodybuilding, strongman competitions and other sports examples of how the basic principles and methods Strength training can be applied to achieve very different goals.
Nutrition
It is widely accepted that strength training should be accompanied by changes in the diet to be effective. adequate protein is generally thought to be required for skeletal muscle building popular sources advise weight trainers eat a high protein diet with 1.4 3.3 grams of protein per kg of body weight per day (0.6 to 1.5 g per pound). The protein is neither necessary for cell growth and repair nor the energy consumed is converted by the liver into fat, which is then stored in the body. Some people believe that a diet high in protein is a risk of kidney damage, but studies have shown that problems occur only in the kidneys in people with preexisting renal disease. However, the deamination process creates the urea, which places low but constant tension in the nephrons. The lack of hydrate properly can result in an overstatement for this effect. An adequate supply of carbohydrates (5-7g per kg) is also necessary as a source of energy for the body to restore glycogen levels muscles.
A light, balanced meal before the workout (usually one or two hours beforehand) ensures that sufficient energy and amino acids are available for intense combat of exercise. The type of nutrients consumed affects the body's response, and timing of nutrients through which proteins and carbohydrates are consumed before and after exercise has a beneficial effect on muscle growth. Water is consumed throughout the course of the workout to prevent poor performance due to dehydration. A protein shake is often consumed immediately after the workout, because both absorption protein and protein use increases at this time. Glucose (or another simple sugar) is often used and replenished as quickly any glycogen lost during exercise. To maximize muscle protein anabolism, recovery drink should contain glucose (dextrose), protein (Whey usually) hydrosylate containing mainly dipeptides and tripeptides, and leucine. Some weight trainers also have as ergogenic aids creatine or steroids to aid muscle growth. However, the effectiveness of some products is disputed and others are potentially harmful.
Sex differences in mass increase
Because androgenic hormonal differences between men and women, the latter are generally unable to develop large muscles regardless training program used. Typically, most of which can be achieved is a look similar to that of a fitness model. Muscle is denser than fat, for someone who builds muscle while keeping the same body weight less volume involved, if two people weigh the same (and have the same height) but with different percentages lean body mass, which has more muscle will appear thinner.
The results obtained by female bodybuilders are extremely atypical: they are self-selected for their genetic ability to build muscle, [citation needed] do a tremendous amount of exercise, their musculature is exaggerated by very low body fat, and like many male bodybuilders their results may be improved by anabolic steroids. Unless a woman dedicates her life to bodybuilding, you will not achieve the same results as a bodybuilder professional male. Moreover, although cultures use the same principles that strength training is in order to gain muscle mass. Strength coaches with different objectives and programs will not get the same mass as a male professional bodybuilder.
Muscle toning
Some coaches exercises lightweight, high repetition in an attempt to "tone" of your muscles without increasing its size. The use of the word "tone" in this context is inaccurate. Muscle tone contractions correctly refers to constant, low frequency that occur in all muscles, including "rest", to prepare them for the activity future.
What muscle builders refer to as a physical toned is one that combines a muscular reasonable size with moderate levels of body fat, qualities that may result from a combination of diet and exercise. 8-12 repetitions of exercises done not because of the sarcoplasmic hypertrophy in slow-twitch muscle fibers and high contraction, which contributes to overall increased muscle bulk. This is not to be confused with myofibrillar hypertrophy leading to lift profits. Both, however can occur in a measure in this range of repetitions.
The reduced-calorie diets have no positive effect on muscle hypertrophy in muscle any type of fiber. They may, however, the decrease in the thickness of subcutaneous fat (fat between the muscle and skin), through an overall reduction body fat, which most visible streaking muscle.
Safety concerns related to children
Orthopaedic specialists used to recommend that children avoid weight training because the growth plates in their bones may be at risk. The very rare reports of growth plate fractures in children who trained with weights occurred as a result of inadequate supervision, improper form or excess weight, and there were no reports of injuries to cartilage growth in training programs for young people who followed the established guidelines. The position of the National Association of Strength and Conditioning is that the force training is safe for children if properly designed and supervised.
Younger children are at greater risk of injury than adults when released a weight on them or perform an exercise incorrectly, more, you can understand the lack of, or ignore safety precautions around the training team weight. As a result, supervision of children is considered vital to ensure the safety of all young people to participate in strength training.
Loss weight
An abdominal exercise like squats or using a much smaller volume of muscle than whole-body aerobic exercise and therefore less efficient in burning calories than an exercise like running. Instead, high weight and low representative exercises can be used to maintain or increase lean body mass, whereas diets. Helps prevent metabolic slowdown that otherwise often limits the effect of diet and causes weight gain after the diet.
Weight loss also depends on the type of strength training used. Weight training is generally used for bulking, but the method is more bulky than likely not increase weight because the diet in question. However, when resistance or circuit training is used, because they are not aimed at bulking, women tend to lose weight faster. Lean muscle needs calories to stay at rest, which will help reduce fat through an increased basal metabolic rate.
Security
Main article: Weight training: Safety
Strength training is a safe way to exercise when the movements are controlled and carefully defined. However, as with any form of exercise, inadequate performance and failure to take proper precautions can cause injury.
Methods and equipment
See also: Weight training: Exercise Types
A series of strength training methods, each with their own goals, equipment and results. Besides weight training, including isometrics, plyometrics, Pilates or Super Slow.
Exercise equipment used for strength training includes weight machines, resistance bands, Swiss balls or Wobble boards, clubs in India or weighted clothing.
Aerobic exercise versus anaerobic exercise
strength training exercise is primarily anaerobic. Even during training at a lower intensity (training loads of ~ 20-RM), glycolysis anaerobic remains the main source of power, although aerobic metabolism makes a small contribution. Weight training is commonly perceived as anaerobic exercise, because one of the most common objectives is to increase the strength by lifting heavy weights. Other objectives, such as rehabilitation, weight loss, body shaping, and bodybuilding often use lower weights, adding aerobic character to the exercise.
Except in the extreme, will trigger a muscle fiber both aerobic or anaerobic types on any given year, to a greater or lesser extent depending on the load of the intensity of contraction. This is known as the continuous power system. The heavier the load, the muscle will recruit all muscle fibers as possible, both anaerobic ("fast twitch") and aerobic ("slow"), to generate more force. However, maximum load, the anaerobic processes contract so forcefully that the aerobic fibers are completely excluded, and all work is performed by anaerobic processes. Since anaerobic muscle fiber uses its fuel faster than the blood and intracellular restoration cycles can resupply, the maximum number of repetitions is limited. In the aerobic system, blood and intracellular processes can maintain a supply of fuel and oxygen, and continuous repetition of the motion will not cause the muscle to failure.
Circuit weight training is a form of exercise that uses a series of joint exercises and weight training, separated by short intervals. The cardiovascular effort to recover from each set meets a function similar to an aerobic exercise, but this is not the same as saying that a set of weight training is itself an aerobic process.
Exercises specific muscle groups
Main article: Weight training exercises
An extension of the back.
Weight trainers commonly divide individual muscles of the body into ten major muscle groups. These do not include the hip, neck and forearm muscles, which are rarely trained in isolation. The most common exercises for these muscle groups are listed below. (Videos of these and other practices that are available in exrx.net and the University of Wisconsin.)
The sequence shown here is one possible way for the exercises. The large muscles of the lower body are normally trained before the muscles smaller upper body, because these first exercises require more mental and physical energy. The muscles of the trunk base form before of shoulder and arm muscles that assist them. Exercises often alternate between "push" and "pulling" movements to allow their specific in support of the muscles time to recover. The stabilizing muscles of the waist should be trained past.
EV
Strength training exercises
Quadriceps (front of legs)
Squat (compound) leg press (compound) Lunge (compound) leg raise (compound) extension leg (isolation)
Hamstrings (back of legs)
Deadlift (compound) leg curl (isolation)
Calves
Cuff (Isolation)
Pectoral (chest)
bench press (compound) Fly (isolation) flying machine (isolation) Press-up/Push-up (composite) Pullover (isolation)
Lats and trapezius (upper back)
Bent-over row (compound) Chin-up (compound) Pulldown (compound) pullup (Chemicals) shrug (isolation)
Deltoids (shoulders)
Front raise (isolation) Handstand push-up (compound) Lateral raise (isolation) Military Press (composite) Shoulder press (compound) Upright row (compound) Raise rear delt (isolation)
Triceps (back of arms)
Dip (compound) with battery (isolation) Triceps extension (isolation)
Biceps (front of arms)
Biceps curl (isolation)
Abdomen and obliques (Belly)
Crunch (isolation) Sit-up (isolation) leg raise (compound) (any rotation involve the obliques)
Lower back
Back extension (isolation) Deadlift (compound) Good morning (compound) hyperextension
See also: the exercise of the body weight List of weight training weight training bodybuilding
Advanced Techniques
Several techniques have been developed to make training weight training exercises more intense, and thus, increasing the pace of progress. Many weight lifters use these techniques to be brought past a threshold, a duration when a weight lifter may be able to do more repetitions of lifting systems, or use a higher weight resistance.
Establishing the structure
Drop sets
Drop sets do not end at the point of momentary muscular failure, but continue with weights increasingly clear.
Pyramid sets
In a pyramid the weight is first increased and then decreased over a number of sets. A full pyramid typically includes five groups of approximately 12, 10, 8, 10 and 12 repetitions. The first two sets are done with light to medium to heat the muscles. The medium is the whole body of work, and uses the greatest weight possible. The last two sets are drop sets, and further fatigue the muscle with weights increasingly clear. This technique provides a combination of volume and intensity, making it popular among bodybuilders. However, the full pyramid may be too much for a beginner to handle, so it is only recommended for experienced trainers.
BURN
BURN combine pyramids and drop sets, working up to higher weights with representatives of low and then back into a lower weight and high repetitions.
The overall decrease
The method is declining in weight is chosen that can be lifted for 20 repetitions in one set, then 70 repetitions performed in as few sets as possible.
Rest-pause (Individual heavy)
Heavy rest-pause singles take place on or about 1 RM, ten to twenty seconds of rest between each lift. The lift is performed six to eight times. In general, recommended the use of this method infrequently.
Giant Joint
All the Giants, is a form of training that targets a muscle group (eg, triceps) with three separate exercises performed in succession rapid, often fail and sometimes with the reduction of half the weight through a series of muscular fatigue once it sets in. This form of intense training "muscles crisis' and as such, is usually performed by experienced instructors and should be used infrequently.
Combined sets
Superset
Superset combine two or more exercises with similar motions to maximize the amount of work a muscle or muscle group. The exercises are performed with no rest period between exercises. An example would be to bench press, which mainly works the pectoralis and triceps, and then move to a triceps exercise that works as the extension triceps or stack.
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 triceps stack. Other examples include the press shoulder and the combination of lat pulldown and bench press and wide grip row combination.
Pre-exhaustion
Pre-exhaustion combines an isolation exercise a compound exercise for the same muscle group. The isolation exercise first exhausts the muscle group, and then the compound exercise uses the muscle group muscles support to push beyond what is possible. For example, the triceps muscles normally help the pectorals perform their function. But in the bench press, "" weaker triceps often not first, limiting the impact on the pectorals. In before the bench press with the pec fly, the pectorals can be pre-exhausted so that both the muscles fail, at the same time, and both benefit equally from the exercise.
Breakdowns
The faults have been developed by Fred Hatfield and Mike Quinn to work on different types of muscle fibers for maximum stimulation. Three different exercises that work the same muscle group are selected and used to a superset. The first exercise uses a heavy weight (~ 85% of full representative one) for about five repetitions, the second half weight (~ 70% of exponent 1) for about twelve repetitions, and finally, the third exercise is performed with a light weight (~ 50% of a representative maximum value) for twenty to thirty representatives, or even lighter (~ 40% of the highest representative of one) for forty or more repetitions. (Going to failure is not recommended.) The superset is performed three times full.
Beyond Failure
Forced representatives
Forced representatives occur after momentary muscular failure. An assistant provides sufficient support for the weight trainer past the sticking point of the exercise, and allow further repetitions to be completed. Weight trainers often they do when they spotted a partner exercise. With some exercises forced reps can be done without a training partner. For example, one-arm biceps curls the other arm can be used to help arm being trained.
Cheat representatives
Cheating is a deliberate commitment to how to maximize repetitions. Cheating has the advantage that can be done without a training partner, but security commitments. A typical example of deceiving the representatives occurs during bicep curls when the load from the waist exerciser swings the barbell or dumbbell forward and up during the concentric phase using the impulse to help his biceps in the movement of the load at a shortened muscle position. Momentum assistance during the concentric phase allows greater movement of cargo during the concentric phase more difficult. The target can be the position of greatest resistance to the biceps loads in preparation for the implementation of the eccentric phase concentric phase of the most difficult otherwise would allow. Replacing a typical function of a training partner with a solo athlete performing tricks easier representatives forced reps or repetitions negative when training alone.
Rest-pause (Post-fault)
After a series normal 6-8 reps (to failure), weight is re-racked and the trainer takes 10-15 deep breaths, and then do another repetition. This process can be repeated for two more reps. The squat is another representative twenty-similar approach, which is followed by a representative set of squats with 12-15 representatives individual breaks, for a total of 20 repetitions.
Weight stripping
Weight exhaustion is a technique that is used after the failure with a normal resistance in certain exercises, particularly with easily adjustable machines, whereby the weight trainer or a partner decreases gradually after a series resistance taken to complete failure. With each decrease of resistance, as many possible repetitions have been completed and the resistance decreases again. This is continued until the resistance is approximately half the original strength.
negative repetitions
Negatives are performed with much heavier weights. Assistants to lift the weight, and then the weight trainer attempts to resist their progress down an eccentric contraction. Moreover, a person can use an exercise machine negatives to lift with both arms or legs, and then down, with only one. Or you can simply reduce the weight more slowly than lift them, eg taking two seconds lifting and four seconds to lower it.
partial repetitions
partial repetitions, as the name implies, involves movement through of only part of the normal route of an exercise. Partial reps can be performed with greater weights. Usually, only the easiest part of the repetition tries.
Burns
Burns involve mixing partial reps on a set of representatives of full range in order to increase the intensity. The part can be made in any part of the exercise movement, depending on what works best for the particular exercise. In addition, the parts may be added after the end of a set or in some alternating fashion with representatives of full range. For example, after a series of bicep curls to failure, a person to cheat the bar back to the contracted position, and then perform several partial reps.
Other techniques
progressive movement exercises
Progress of movement training attempts to gradually increase the range of motion throughout a training cycle. The lifter will start with a much heavier weight than he could handle the full range of motion, only it moves through the last 3-5 of the movement. Throughout the training cycle, the lifter will gradually increase the range of motion until the joint moves through the full range of exercise. This is a style 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.
Scheduled rest
For strict control of periods of rest between repetitions and sets a coach can lower your blood oxygenation, which helps increase pressure on the muscles.
With a wrist strap.
Wrist Straps
Wrist straps (lifting straps) are sometimes used for help hold very heavy weights. They are particularly useful for takeoff. Some lifters avoid using wrist straps in order to develop your grip strength, as Some go further by thick bars. Wrist straps can allow a lifter initially to use more weight than they might be able to drive safely for an entire set, as opposed simply holding a weight is dropped then the lifter must descend with him or be pushed down. Straps stress on the bones of the wrist, which can be potentially harmful if excessive.
See also
Body Image
Supplement Bodybuilding
Exercise Physiology
General personal trainer
Gym
Health Club
Metabolic window
Mixed Martial Arts
Muscle dysmorphia
Overtraining
Personal Trainer
Physical culture
Exercise
Physical fitness
Medicine sport
Super Slow
Supercompensation
Supination
Weight training bench
List of health and fitness magazines
Bibliography
Many of the most useful books on weight training with the word "culture" in the title, but should not be overlooked for this reason alone. weight trainers who are not interested in bodybuilding can ignore the material devoted to the preparation of competition, and still obtain much valuable information.
Delavier, Frederic (2001). Strength Training Anatomy. Human Kinetics Publishers. ISBN 0-7360-4185-0.
DeLee, J. MD and Drez, D. MD, Eds. (2003). DeLee and Drez Orthopedics Sports Medicine, Principles and Practice (Volumes 1 and 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). From 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 Milo: A History of the bars and clubs Dumbells Indian "(PDF). Iron Game History 3 (No. 6). Http: / / www.aafla.org/SportsLibrary/IGH/IGH0306/IGH0306c.pdf.
^ MSNBC article on the U.S. Centers Control and Prevention, the prevalence of strength training
^ Kitai TA, Sale, DG (2004). abstract Specificity 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 Training. Rationale for Current Guidelines for programs in adult fitness." Physician and Sportsmedicine. ISSN 0091-3847.
^ MR Rea, LN Phillips WT, Burkett, et al. (2003). "A comparison of linear and daily undulating periodized programs with the volume and intensity to match local muscular endurance. "J Strength Cond Res 17 (1): 827. doi: 10.1519/1533-4287 (2003) 017 <0082: 2.0.CO> ACOL, 2. PMID 12580661.
^ Laskowski, ER (07/28/2006). "Strength training: How many sets for best results?". Mayo Clinic. http://www.mayoclinic.com/health/strength-training/AN00893. Retrieved on 02/06/2008.
^ Ab Kraemer, WJ (2003). "Strength training basics: Designing workouts to meet patients' goals." Physician and Sportsmedicine 31 (8): 3945. http://cat.inist.fr/?aModele=afficheN&cpsidt=15048162. Retrieved on 02/06/2008.
^ Rnnestad BR, Egeland W, Kvamme NH, Refsnes PE, Kadi F, T Raastad (2007). "Effects of a disparate and strength training in three sets in strength and muscle mass gains in upper and lower body in untrained subjects. "J Strength Cond Res 21 (1): 15 763. doi: 10.1519/R-19895.1 (inactive 22/06/2008). PMID 17313291.
^ Siff MC (2003). Supertraining. Supertraining Institute. ISBN 1-874856-65-6.
^ Brooks, GA, Fahey, TD and black, TP (1996). Exercise Physiology: Human Bioenergetics and its applications. Mayfield Publishing Co. ISBN 0072556420.
^ Stoppani, Jim (2004). Fail to be strong. Muscle & Fitness (October 2004).
^ Kraemer, William J.; Zatsiorsky, Vladimir M. (2006). Science and Practice of Strength Training, Second Edition. Champaign, Illinois: Human Kinetics Publishers. p. 161. ISBN 0-7360-5628-9. http://books.google.ca/books?hl=en&lr=&id=QWSn4iKgNo8C&oi=fnd&pg=PP12&dq=strength+training+weekly&ots=v278QeOGxq&sig=eKmtQxavUOt3X0VMseI07KhhS3w # PPA161, M1.
^ GE Campos, TJ Luecke, HK Wendeln, et al. (2002). "Muscular adaptations in response to three different regimens of resistance training: the specific areas of repetition in training. "Eur J. Appl. Physiol. 88 (1-2): 5060. doi: 10.1007/s00421-002-0681-6. PMID 12436270.
^ MR Rea, Ball SD, LN Phillips WT, Burkett (2002). "A comparison of linear and daily undulating periodized programs with equated volume and intensity of force." J Strength Cond Res 16 (2): 2505. doi: 10.1519/1533-4287 (2002) 016 <0250: 2.0.CO> ACOL, 2. PMID 11991778.
^ Buford TW, Rossi SJ, DB Smith, AJ Warren (2007). "A comparison of periodization models during nine weeks with the volume and intensity to match the force." J Strength Cond Res 21 (4): 124 550. doi: 10.1519/R-20446.1. PMID 18076234.
^ The myth of metabolism
^ De Mello Meirelles, C., Gomes, PSC (2004). "Acute effects of resistance exercise on energy expenditure: a review of the impact of training variables "(pdf). Esporte Rev Bras Med 10: 1318. http://www.scielo.br/pdf/rbme/v10n2/en_a06v10n2.pdf. Retrieved on 02/06/2008.
^ Beginner strength training, bodybuilders and athletes of Philip E. Allsen
^ Haykowsky MJ, Liang Y, Pechter D, Jones LW, FA McAlister, Clark AM (19/06/2007). "A meta-analysis of the effects of exercise training on left ventricular remodeling in patients with renal heart: the benefit depends on the type of training undertaken. J Am Coll Cardiol 49 (24): 232 936. doi: 10.1016/j.jacc.2007.02.055.
^ How exercise helps to depression
↑ Article on the intake of protein and bodybuilding
^ Kleiner, SM (1997). Nutrition for muscle builders. The doctor and Sportsmedicine, 25 (8), np
↑ Article on high protein diet and kidney function
Manninen AH. (2005). "Diets high protein are not dangerous to healthy kidneys. "Nephrology Dialysis Transplantation 20: 657. doi: 10.1093/ndt/gfh645. PMID 15735253.
^ Regulation muscle glycogen repletion, muscle protein synthesis and repair after exercise
^ JS Volek. (2004). Influence of nutrition on responses to resistance training. Medicine and Science in Sports and Exercise.
Hydration ^ 101: Don tempt fate, Hydrate!
^ PJ Cribb, Hayes A (2006). "Effects of endurance exercise complete times and skeletal muscle hypertrophy." Med Sci Sports Exerc 38 (11): 191 825. doi: 10.1249/01.mss.0000233790.08788.3e. PMID 17095924. Songs from pre-press.
^ Nutrition and protein synthesis
Manninen AH. (2006). "Hyperinsulinemia, hyperaminoacidaemia and post-exercise muscle anabolism: the search for the optimal recovery drink. "British Journal of Sports Medicine 40: 900. doi: 10.1136/bjsm.2006.030031. PMID 16950882.
^ Freedson, PS (01/07/2000). Strength Training for Women. IDEA Personal Trainer. http://us.commercial.lifefitness.com/content.cfm/strengthtrainingforwomen_1. Retrieved on 02/06/2008.
^ Ebben, WP, Jensen, RL. "Strength training for women: Myths about the possibility that the block" ([dead link] Academic Search). The Physician and Sportsmedicine (May 1998) 2. http://www.postgradmed.com/issues/1998/05may/ebben.htm. Retrieved on 02/06/2008.
Mann ^, D (02/14/2000). "The use of steroids, Eating disorders are common among female bodybuilders." WebMD. http://www.webmd.com/content/article/17/1676_50472. Retrieved on 02/06/2008.
Ab ^ Dowshen, S, B Homeier (05/01/2005). "Strength Training and Your Child." kidshealth.org. http://kidshealth.org/parent/nutrition_fit/fitness/strength_training.html. Retrieved on 2008-01-18.
^ Faigenbaum AB, AD. "Youth Training Resistance" (pdf). National Strength and Conditioning Association. Topics.pdf http://www.nsca-lift.org/HotTopic/download/Youth hot. Retrieved on 2008-01-18.
^ "Position Statement: resistance training Youth "(pdf). National Strength and Conditioning Association. http://www.nsca-lift.org/Publications/YouthforWeb.pdf. Retrieved on 2008-01-18.
^ Stamford, B (1997). "The right way to do sit-ups." The Physician and Sportsmedicine 25 (6). http://www.physsportsmed.com/issues/1997/06jun/sit_up.htm.
^ Andersen, RE; Jakicic, JM (2003). "Physical activity and weight management: Building the case of exercise." The physicial Sportsmedicine, 31 (9). http://www.physsportsmed.com/issues/2003/1103/anderson.htm.
^ Kraemer, WJ (2003). Basics of Strength Training: Designing workouts to meet the goals of patients. The Physician and Sportsmedicine, 31 (8), np
Knuttgen ^, HG (2003). What is exercise? An introduction for professionals. The Physician and Sportsmedicine, 31 (3), np
Griner ^ T. (2000). muscle metabolism: aerobic versus anaerobic exercise. Dynamic Chiropractic, 18 (7) retrieved October 16, 2006
^ Kennedy, Robert and Ross, Don (1988). Muscleblasting! Brief and Brutal Shock Training. Sterling Publishing Co., Inc., p. 17
^ Kennedy, Robert (1983). It is the flesh! Increasing the mass muscle, advanced nutrition, training strategies blows. Sterling Publishing Co. http://www.dragondoor.com/articler/mode3/328/.
^ Kennedy, Robert and Ross, Don (1988). Muscleblasting! Brief and Brutal Shock Training. Sterling Publishing Co., Inc., pp. 16-17
^ "Rest-pause method of body-building." http://www.abcbodybuilding.com/exercise2/rest_pause_method.htm.
^ Push past muscle failure with Burns
^ Kennedy, Robert and Weis, Dennis (1986), Mass!, New Bodybuilding Secrets scientists, Contemporary Books
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