Post on 18-Dec-2015
transcript
Weight Workout Design
Lesson 51
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Planning Your Resistance-Training Workout
To be effective, a workout needs to follow a careful plan.
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Components of the Workout
A repetition, or rep, is the most basic component of a resistance-training program.
Repetition (rep)
One completion of an activity or
exercise.
Term to Know
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Components of the Workout
If you do ten push-ups, one right after the other, you have done one set of ten reps.
Set
A group of consecutive reps for any exercise.
Term to Know
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Components of the Workout
In a typical workout, you will do several sets of several different exercises.
Exercise
A series of repetitive muscle contractions that
build strength and endurance.
Term to Know
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Components of the Workout
Every exercise has as its primary target a muscle group within one of the six weight-training “body areas.”
Shoulders Arms Back Chest Abdominals Legs
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The Strength-Training Circuit
Circuit training is the most efficient approach to resistance training for all areas of the body.
Circuit Training
An approach to resistance training where you rotate from one exercise
to the next in a particular
sequence.
Term to Know
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The Strength-Training Circuit
One variation of circuit training is to work large muscle groups before small ones.
Large Muscle Group
Any group of muscles of large size or any large
number of muscles being
used at one time.
Term to Know
Working large muscle groups requires more strength, energy, and mental concentration.
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The Strength-Training Circuit
Small muscle groups often play a supporting role in large muscle group exercises.
Small Muscle Group
Any group of muscles of small size as well as
any small number of muscles being used at one time.
Term to Know
If small muscle groups become fatigued, large muscle exercises will be more difficult.
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Variations on the Circuit
A second variation of circuit training is to alternate push exercises (extension) with pull exercises (flexing). This gives muscles time to recover and keeps opposing muscles balanced.
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Variations on the Circuit
A third variation of circuit training is to alternate upper-body exercises with lower body exercises. This method allows muscles more recovery time, but it is more difficult than the other circuit-training options previously discussed.
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Variations on the Circuit
A fourth variation of circuit training is to work weakest muscles first. By working weak muscles first, you can get the muscle back in shape more quickly.
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Applying FITT to Resistance Training
FITT factors must be properly adjusted in order to achieve your fitness goals. Before starting a resistance-training program, you must first establish your resistance FITT.
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Frequency
Frequency in weight training is how often you work out. Most training authorities recommend working out three or four times per week on nonsuccessive days.
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Frequency
The total-body workout is the most popular workout plan for beginners.
Total-Body Workout
A workout in which all major
muscle groups are worked three
times a week, with at least one day
off between workouts.
Term to Know
The total-body workout allows muscles plenty of work, and plenty of rest.
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Frequency
A split workout does not work every muscle group at every session.
Split Workout
A workout in which you exercise three or four body areas at each session, working at much
higher intensities.
Term to Know
More recovery time is needed before the same muscle group is worked again.
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Intensity
Intensity, in weight training, is the amount of exertion or tension placed on a muscle group.
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Intensity
These factors play a role in determining your training-intensity needs.
The amount of weight you will liftThe number of reps and sets you will
do.How many different exercises you
will perform per body area.
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Intensity
Training load is the most important factor in your FITT.
Training Load
How much weight you should lift for a given exercise.
Term to Know
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Intensity
To determine your training load, you must first determine your one-rep maximum (1RM).
One-rep maximum (1RM)
A measure of a lifter’s absolute
muscular strength for any given
exercise.
Term to Know
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Intensity
Reasons for testing your 1RM:
To determine training loadTo identify strengths and
weaknesses.To help you keep track of your
progress.
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Intensity When you have computed or estimated your 1RM, you can use the results to determine your training load.
Beginners should use
50 to 60 percent of their 1RM.
Experienced lifters should use 75 to 85 percent of their 1RM.
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Intensity
How many sets and reps you do is mainly a function of your fitness goals.
Is your goal to: Develop basic muscle fitness? To increase endurance? To add bulk? Maybe a combination of these?
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Intensity
The more exercises you do to work a body area, the greater the intensity of the workout. Your training goals should be the guiding factor.
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Time
The most important aspect of time, as a component of resistance training, is recovery time.
Recovery Time
The duration of the rest periods taken between
workout components.
Term to Know
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Time
There should be no resting time between reps, which should be continuous and controlled. In general, the greater the amount of resistance, the more time your muscles need to recover between sets and exercises.
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Time
Athletes and competitive lifters follow resistance-training cycles.
Resistance-training cycles
Modified programs designed to meet the needs of off-
season, pre-season, and in-
season.
Term to Know
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Type
Type or mode of resistance training is the specific activities and equipment you choose to use for your resistance program.
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Keeping a Workout Record
Keeping accurate workout records will help you to remember what you did earlier and determine which exercises work best for you.
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Keeping a Workout Record
Include this information in your workout record:
Date Rest between sets, reps, and
exercises. Order and type of sets, reps, and
exercises Body weight changes Nutrition habits
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Achieving Muscular Fitness
To achieve muscular fitness, you must set training goals and plan exercise programs to achieve your goals.
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The Basic Resistance Fitness Program
Basic resistance-training goals include:
Strength Hypertrophy Endurance Fitness
and Toning
A program, known as the “basic eight,” can help you achieve these goals.
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The Basic Resistance Fitness Program
The basic eight exercises work the entire body.
They take relatively little time and a minimum of equipment.
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The Basic Resistance Fitness Program
The basic eight program targets these eight body areas:
Chest Back Shoulder Biceps
Triceps Thighs Calves Abdominals
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Programs Designed for Strength and Power
There are several different programs that can be used to increase strength and power.
All involve training loads that exceed 80 percent of the lifter’s 1RM.
These programs are not recommended for beginners. 35
Programs Designed for Strength and Power
Pyramid training is often used to improve skill-related fitness.
Pyramid Training
An approach to training that uses
progressively heavier weights and fewer reps
through successive sets of
an exercise.
Term to Know
The weight added for each set is determined by increasing the percentage of the lifter’s 1RM for that exercise.
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Programs Designed for Strength and Power
Pyramid training is best suited for larger muscle groups, such as those in the chest, back, legs, and shoulders.
Athletes frequently use this approach to improve their skill-related fitness.
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Programs Designed for Strength and Power
When doing multiple-sets, the number of reps will range from two to six and should be done to the point of fatigue.
Multiple Sets
An approach in which the lifter uses the same
amount of weight for three to five
sets at a training load of 80 to 95 percent of his or
her 1RM.
Term to Know
A recovery time of two to three minutes is allowed between sets.
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Programs Designed for Strength and Power
When doing negative reps, the concentric phase is handled by one or more spotters.
Negative Reps
An approach in which the lifter
does the eccentric, or negative phase
of an exercise only, using a
weight 10 to 15 percent greater than your 1RM.
Term to Know
Three to four reps per set is the recommended maximum for this exercise.
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Programs Designed for Building Muscle Mass
Several programs are available to experienced lifters whose primary training goal is to increase muscle mass, also called hypertrophy.
All involve training loads of approximately 70 percent of the lifter’s 1RM.
These programs are not recommended for beginners. 40
Programs Designed for Building Muscle Mass
Supersets are an effective way to keep opposite muscles balanced in strength.
Supersets
A training approach in which
the lifter alternately
performs sets of exercises that train opposing
muscles, without resting between
sets.
Term to Know
They are efficient because they allow you to work two muscles at the same time.
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Programs Designed for Building Muscle Mass
Unlike supersets, compound sets train the same muscle group.
Compound sets
A training approach in which lifters do alternate sets of exercises without allowing for rest between
the sets.
Term to Know
Compound sets are most effective with large muscle groups and should be done approximately every third workout.
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Programs Designed for Building Muscle Mass
The training load for multiple hypertrophy sets is between 65 and 80 percent of the lifter’s 1RM.
Multiple hypertrophy sets
A training approach in which
lifters use the same amount of
weight throughout and to the point of
fatigue.
Term to Know
The number of reps per set is eight to 10, and the rest period between is from 30 to 90 seconds.
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