Types of Muscle Training

Part 1

• Resistance training should be based on individual needs

• Other keys are:– Training experience– Time– Facilities– Special needs

Principles to be Considered

• Specificity of training- muscles trained = muscles that adapt

• GAS (General Adaptation Syndrome)– Alarm stage- physiological stress– Resistance stage- adaptation to demands– Exhaustion stage- overtraining

Principles to be Considered

• SAID (Specific Adaptations to Imposed Demands)- adaptations are specific to characteristics

• Variation in Training- stimulus should change

• Prioritization of Training- different goals/different cycles

Acute Training Variables

• Exercises chosen

• Order

• Intensity/Load

• Sets and Reps

• Rest

Choices of Exercises

• Target body area and goal for improvement and training

• Primary and Assistance exercises– Prime movers and those that aid in the movement

• Structural or Body Part specific– Structural = whole body coordination– Specific = isolates single groups

Structural/Multi-joint Exercises

• Require more coordination

• More time to vs single joint

• Sports and everyday functional activities

• Great for time constraints

• Activation and hormonal/metabolic demands are greater

• Consider basing workouts around multi-joint exercises

Order of Exercises

• Larger groups and/or multi-joint should be done first– Stimulate responses that may aid later on in

session– Demand large amount of mass and energy

(fatigue factor)

• Also based on goals

Order of Exercises

• Large before small• Multi-joint before single joint• Alternate between push and pull• Alternate between upper and lower body• Weaker points before stronger points• Olympic lifts before other exercises• More intense before less intense

• Overall should be based on level of fitness and experience

Intensity or Resistance

• Amount of resistance is the major stimulus

• Determining what resistance to use– Determine Repetition Maximums (RM)

• Specific resistance which allows certain number of reps

Determining RMs

• Choose target RM or zone and perform and make adjustments until met– As strength increase add more weight– Make sure resistance stays in zone

• Percentage of 1 RM– Determine 1 RM to base percentages– Regularly check 1 RM to prevent staleness

• From practical standpoint target RM is easier and allows for more change

• Number of reps that can performed at an intensity determine training of strength development

• Low intensity + High rep = Endurance

• High intensity + Lo-Mid rep = Strength and Hypertrophy

Volume

• Sets X Reps X Weight = Volume

• Constant volume can lead to staleness

• Vary volume through periodization

• Number of sets plays a big role in overall volume

Volume

• Do NOT need to do the same sets for every exercise

• Variations augment training adaptations

• Key to periodize volume is to adjust overall volume vs one factor

• Volume is body part specific– Upper and lower body volume should be calculated

seperatly

Rest

• Amount determines energy source resynthesis and blood lactate levels

• Alters metabolism and hormonal and CV responses to exercise

Rest Recommendations

• Increasing absolute strength and power (advanced)– 3-5 min for structural movements at/near max

• Increasing absolute strength and power (novice)– 2-3 min may be sufficient based on genetic potential

• Wanting to stress metabolic systems for hypertrophic effects (Bodybuilding)– Use less rest (approx. 1 min)

Vary rest to optimize strength and size

Training goal Goal Sets Rest repetitions

Strength 6 2-6 2-5 minPower: single-effort event 1-2 3-5 2-5 minPower: multiple-effort even 3-5 3-5 2-5 minHypertrophy 6-12 3-6 30s-1.5 minMuscular endurance 12 2-3 </= 30s

Figures and tables provided by: Essentials of Strength Training and Conditioning, 2nd ed.