General Guidelines for Strength Training :: essays research papers

General Guidelines for Strength Training1. Train with a lofty level of intensity. It has been shown that the harder you train (intensity), the greater the adaptive response. A high level of intensity is characterized by do an exercise to the point of concentric (positive) powerful failure, i.e., youve exhausted your muscles to the extent that the pitch cannot be moved for any more(prenominal) repetitions.2. Follow the "double progression" technique in regards to repetitions and weight. For a muscle to change magnitude in size and strength it must be agonistic to do industrially harder work. Your muscles must be overloaded with a workload that is increased steadily throughout the course of your program, often referred to as progressive overload. Therefore every time you work out you should attempt to increase either the weight you use or the repetitions you perform relative to your previous(prenominal) workout. Each time you attain the maximum number of repetitions, you should increase the safeguard for your next workout. The point to remember is that the weight must always be challenging. The resistance should be increased in an amount that you are agreeable with, usually approximately 5-10%3. Perform one-two sets of each exercise. In order for a muscle to increase in size/strength it must be fatigued or overloaded for an adaptive response to occur. It really doesnt intimacy whether you fatigue your muscles in one set or several sets - as long as your muscles experience a certain level of exhaustion. legion(predicate) research studies have shown that there are no significant differences when performing either one, two or three sets of an exercise, provided, of course, that one is done with an detach level of intensity, to the point of concentric unchewable failure.4. Reach concentric (lifting phase) muscular failure within a prescribed number of repetitions. The general testimony is 8-12 reps, but this can vary from individual to indiv idual and for different automobile trunk parts and depending on the individuals goals. Normally, a rep scheme may be anywhere from 6-10 to 12-15.5. Perform each repetition with proper form. This one we cant tense up enough as its such a common mistake, especially among girlish trainees. A repetition should be performed by raising and lowering the weight in a deliberate, controlled manner. So how many abets per repetition? The general rule of thumb is a 6 second repetition consisting of a 2 second lifting (concentric) phase, followed by a 4 second lowering (eccentric) phase.