Strength Training

TRACKING

An important aspect of strength training is being able to accurately track your progress and development. This will enable you to discover whether or not a program is working for you and if you need to make any changes, for example, increase protein intake in your diet. Determining the maximum number of repetitions (RM) that you can complete effectively and safely is similarly important. You don't want to under- or overdo it.

MAX WEIGHT

How To Determine Your Five Rep Max: Step 1: Select a weight you know is light enough for 10 repetitions. Perform 10 - 15 repetitions with that weight. Rest for two minutes. Step 2: Increase weight 2% - 10%, depending on difficulty of previous set. Perform 6 - 8 repetitions. Rest for two minutes. Step 3: Increase weight 2% - 10%, depending on difficulty of previous set. Rest for three minutes. Perform 5 repetitions. This should be close to your 5RM.

WARM-UP

It is important to warm-up prior to a strength training workout. An active and dynamic warm-up will elevate the body temperature so that the muscles respond better to the training. An increase in circulation to the joints and tissues allows more elasticity and decreases the risk of injury. A warm-up should last long enough to break a sweat, then stretching should be initiated. Thus, the major component of a warm-up session for weight training is a cardiovascular workout, or a general warm-up designed to increase your circulation and direct blood flow to the muscles for the upcoming workout. This should be low intensity exercise for 10 to 20 minutes. Jogging on a treadmill is an ideal warm up exercise.

FULL BODY EXERCISES

LEGS: Squats; Leg Extensions; Leg Press; Leg Curls; 3/4 Squat; Standing Calf Raises. BACK: Curl Grip Lat Pulldown; One Arm Dumbbell Row; Reverse Barbell Row; Hyperextensions; Bent Over Barbell Rows; Deadlifts. CHEST: Bench Press Incline; Dumbbell Press; Flat Bench Press; Dumbell Flies; Push Ups; Chin Ups. SHOULDERS: Behind-the-Neck Press; Upright Row; Front Raises; Lateral Raises; Military Press; Shoulder Shrugs. ARMS: Triceps Pressdowns; Barbell Curls; Dumbbell Curls; Tricep Kickbacks; Closegrip pushups; Closegrip Benchpress. NOTE:Always consult a qualified gym instructor for advice on how to use free weights and exercise machines.

BALANCE

Many exercises can be incorporated into a balanced strength training program. Outlined on the following slide are a list of exercises that concentrate on particular muscles. Following these exercises constitutes a complete body workout from neck to calves.

Introduction to Muscular Balance INTRODUCTION

The main goal of a weight training regimen is to produce a gain in overall strength. It is extremely important to consider muscle balance when designing your workouts. Building strength in the triceps should be balanced by strengthening the biceps and strengthening the quadriceps should be balanced by strengthening the hamstrings. Without proper balancing of opposing muscle groups, you become vulnerable to injury.

INTENSITY

Training intensity is considered to be the most critical aspect of strength conditioning. Intensity of weight training can be referred to as load, which is the amount of weight per repetition. It is defined as the percentage of RM that is being used to perform an exercise. Various intensities are recommended for optimal results. The program phase, focusing on muscular endurance, would involve training at 30% to 50% of your 1RM with 20 repetitions per set. In contrast, the phase focusing on strength development would require training at 65% to 90% of your 1RM, with 1 to 12 repetitions per set, depending on the week of training.

ADVICE

- Listen to your body and be able to recognize the signs of problematic conditions associated with weight training. - Improper routines and techniques must be changed. - Overuse Syndrome occurs when you engage in too many repetitive exercises in the same area or use an improper technique. Knees, elbows and shoulders are most susceptible to these injuries. - Delayed Onset Muscle Soreness (DOMS) - potentially severe pain, can be experienced 24 to 48 hours after strenuous muscle exercise. By following the advice given in this topic you will minimize this risk.

FITT Principle REPETITION MAXIMUM (RM)

A term frequently used in strength training is: repetition maximum. A repetition maximum or RM, is the maximum weight you can lift for a given number of repetitions. For example, if your 1RM is 40kg, this is the maximum weight you can lift for 1 repetition. If your 5RM is 20kg, this is the maximum weight you can life for 5 repetitions.

TRAINING REGIME

By having a well designed strength program, you can expect to maintain a high level of fitness while reducing your risk of injury and fatigue. Optimal physical fitness requires all muscles of the upper and lower body to be developed in a balanced way. Circuit weight training or Split-routine workouts are the most common ways to maintain a musculoskeletal balance. Circuit weight training consists of a progression from one station to the next such that over the course of the training period, the upper and lower body are exercised. For split-routine training, different body areas are exercised on alternate days. For example, on Monday and Thursday, the upper body would be exercised whereas on Tuesday and Friday the lower body would be exercised.

Lifting

Correct lifting techniques are critical for achieving maximum benefit and preventing injury. The lift should be performed as a controlled movement using the correct weight and technique. Do not compromise your body form for weight. Use the maximum weight whilst maintaining your proper body form. When performing exercises, such as bench press, squat, biceps curl, lat pull-down, etc., the weight is usually moved at a rate of 1-2 seconds in each direction. This ensures form maintenance, safety and optimal training. Proper breathing techniques must be used during weight training. For example exhale during positive weight movement (moving the weight against gravity). This helps prevent the valsalva effect (an increase in internal pressure caused by holding your breath during lifting exercises) which can result in damage to the cardiovascular system. It is not recommended to hold your breath while performing exercise tasks. .

Periodization

Periodization of training is a technique that involves altering training variables to achieve gains and performance. For example, if you were working towards an athletic competition, you would want to peak at that moment and not earlier. Your training schedule would be adapted to achieve that goal. There are several phases to periodization and weight training in general. The first phase is one of activation, or getting the body ready for a new activity. It would typically last four weeks. The second phase is for strength development, and it would last about 4 to 7 weeks, depending on how long you have been weight training. The next phase is the muscular endurance phase, and lasts 8 to 12 weeks, depending on your schedule. Effective use of periodization allows your body to be in optimum shape for the right time.

FREQUENCY

Understanding the concepts of Frequency, Intensity, Time, and Type (FITT Principle) will help you to understand and maximize your training. The frequency of training should be determined by (a) your goals (b) exercising safely (c) your time schedule. For example, total body circuit training only needs to be performed twice a week to achieve visible results. If two days of training cannot be achieved, one session is better than none. Split-routine training should be performed a minimum of two sessions per muscle group (upper and lower body), weekly to ensure full muscular balance. Thus it may consume a greater commitment of time compared to circuit training.

COOL-DOWN

Upon the completion of a training routine, cooling down and stretching should not be overlooked. The cool-down should be gradual to normalize body temperature, prevent pooling of blood in the muscles and return metabolic rates to pre-exercise levels. It also speeds the removal of waste products which tend to increase muscle soreness and prolong recovery. Stretching after weight training maintains joint and muscle flexibility, while minimizing muscle spasms and weight training injuries. Cooling-down exercises may include: - Low intensity cycling or brisk walking - Light jogging and then walking - Stretching - Gentle dance or yoga movements

EQUIPMENT

Weight training requires minimal personal gear. Other than the weights themselves, equipment such as a pair of supportive shoes, fitted lifting gloves, and standard PE (physical exercise) attire is all that is needed. A weight lifting belt should be used for back protection when lifting heavy free-standing weights. Technology has allowed the development of exercise equipment that efficiently adapts to the changing needs of a body in motion. Consider the choice of free weights, machines, or a combination of both for development of strength and balance when starting a weight training regimen.