What is resistance training? Any activity utilizing resistance
to induce muscle contractions Usually organized into workouts made
up of different exercises, sets, and repetitions. Benefits of
regular resistance training include: Increased strength, muscular
size, explosiveness, bone, ligament, and tendon strength, increased
metabolism, cardiovascular health, confidence, physical
attractiveness. Decrease risk of heart disease, diabetes, obesity,
orthopedic injury, cholesterol
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Muscular hypertrophy Skeletal muscles increase size through a
process called hypertrophy. Stress to muscles (resistance training)
causes micro trauma to individual muscle cells. The body repairs
these micro trauma by synthesizing more proteins. The result is an
increase in muscle cell size.
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Hyperplasia Hyperplasia is the increase in muscle size due to
an increased number of muscle fibers. This has been observed in
many animals such as rats, mice and rabbits. Studies show that
humans do NOT grow through hyperplasia.
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Components of a workout Warm-up 5-10 minutes of light aerobic
activity-enough to maintain a sweat Can include dynamic stretching
Increases blood flow to muscles, synovial fluid to joints,
increases core body temperature
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Components of a workout Bulk of workout Can be resistance
training, agility training, speed training, or aerobic training.
Cool down Similar or identical to warm-up Flexibility Static
stretching
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Basics of resistance training- the rep Completing the positive
and negative phase of a movement through the full range of
motion.
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Basics of resistance training- the Rep Positive phase
Contraction of prime mover The push of a push-up The pull of a
pull-up Negative phase The CONTROLLED lengthening of the prime
mover The lowering of a push-up The lowering of a pull-up
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The perfect rep 2-4 seconds of smooth movement during the
positive phase A complete second pause (dont even move an 8 th of
an inch!) at the top of the motion 3-5 seconds of smooth movement
during the negative phase. A complete second pause at bottom of
movement. ELIMINATE THE USE OF MOMENTUM You are 60% stronger in the
negative phase of a lift- DO NOT NEGLECT THE NEGATIVE
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The perfect set All sets should be to true momentary muscular
failure. This is easier said than done Most beginners and many
experienced weight lifters take their sets to perceived muscular
failure
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Factors preventing reaching momentary muscular failure Lack of
experience Lack of pain tolerance Fear Fear of injury Fear of
embarrassment Reaching true momentary muscular failure is an
intense experience Your bodies may act in ways you arent expecting
Facial and body contortions Involuntary yelling or moaning Vomiting
Crying
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A high intensity workout sample
https://www.youtube.com/watch?v=U3UAZ-p- MtA
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Triple progressive overload To stimulate hypertrophy of
muscles, you need to progressively increase the intensity of your
lifts. To do this, you should increase: Time under tension Amount
of reps per set Weight
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How many reps per set? For overall strength, power, and size,
8-12 reps is most efficient. Many power lifters will complete 3-6
reps per set. Endurance athletes may complete 15-20 reps per
set.
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Types of exercises Multi-jointed exercises- exercise that
causes movement in more than one joint. Works multiple muscles
Squat Knee, hip, a little of ankle Bench press- Elbow and shoulder
Single-jointed- exercises that causes movement in only one joint
Lateral raise- shoulder Bicep curl- elbow
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Order of Exercise Post-exhaust cycle- A multi-jointed exercise
that targets a large muscle followed by a single- jointed exercise
that isolates that same muscle Bench press followed by Chest
Flys
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Order of exercise Pre-exhaust cycle- Single jointed exercise
that isolates a single muscle, followed by a multi- jointed
exercise that targets the same muscle. Leg extensions followed by
Leg press
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Hierarchy of fatigue When performing multi-jointed exercises,
smaller synergist muscles will almost always fatigue before your
target muscle during a set. For upper body pushing exercises, this
muscle is almost always the triceps For upper body pulling
exercises, this muscle is almost always the hand grip, followed by
the bicep.