Nic
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1983
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- Joined: 6/28/2004
- Location: Montreal, Quebec
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Weight training
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Monday, July 26, 2004 11:07 AM
http://www.brianmac.demon.co.uk/weight.htm How do we get stronger ?
A muscle will only strengthen when forced to operate beyond its customary intensity (overload). Overload can be progressed by increasing the :
* resistance e.g. adding 10kg to the barbell
* number of repetitions with a particular weight
* number of sets of the exercise
How Much ?
The amount of weight to be used should be based on a percentage of the maximum amount of weight that can be lifted one time, generally referred to as one repetition maximum (1RM). The maximum number of repetitions performed before fatigue prohibits the completion of an additional repetition is a function of the weight used, referred to as repetition maximum (RM), and reflects the intensity of the exercise. A weight load that produces fatigue on the third repetition is termed a three repetition maximum (3RM) and corresponds to approximately 95% of the weight that could be lifted for 1RM.
For maximum results athletes should train according to their genetic predisposition. An athlete with a greater proportion of slow twitch muscles would adapt better to an endurance training and a muscular endurance program using more repetitions of a lighter weight. An athlete with a greater proportion of fast twitch muscles would benefit from sprint training and a muscular strength program using fewer repetitions of a heavier weight.
Load - Repetition Relationship
The strength training zone requires you to use loads in the range of 60% to 100% of 1RM. The relationship of percentage loads to number of repetitions (rounded up) to failure are as follows:
* 60% - 17 reps
* 65% - 14 reps
* 70% - 12 reps
* 75% - 10 reps
* 80% - 8 reps
* 85% - 6 reps
* 90% - 5 reps
* 95% - 3 reps
* 100% - 1 rep
How Many
The number of repetitions performed to fatigue is an important consideration in designing a strength training program. The greatest strength gains appear to result from working with 4-6RM. Increasing this to 12-20RM favours the increase in muscle endurance and mass.
One set of 4-6RM performed 3 days a week is a typical strength training program. The optimal number of sets of an exercise to develop muscle strength remains controversial. In a number of studies comparing multiple set programs to produce greater strength gains than a single set, the majority of studies indicate that there is not a significant difference.
Handling heavy weights in the pursuit of strength will require a recovery of 3-5 minutes between sets, but only minimum recovery should be taken if strength endurance is the aim. The majority of athletic events are fast and dynamic, and therefore this quality must be reflected in the athlete's strength work.
Muscular strength is primarily developed when 8RM or less is used in a set. How much load you use depends upon what it is you wish to develop:
* 1RM to 3RM - neuromuscular strength
* 4RM to 6RM - maximum strength by stimulating muscle hypertrophy
* 6RM to 12RM - muscle size (hypertrophy) with moderate gains in strength (Fleck & Kraemer, 1996)
* 12RM to 20RM - muscle size and endurance
<message edited by Nic on Monday, July 26, 2004 11:08 AM>
Everyone is entitled to be stupid, but some abuse the privilege.
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