Strength training works by overloading muscles, allowing
them to adapt, and overloading them again.
When strength training you are tearing the muscle (microscopic tears)
which then regenerate and grow stronger.
The body responds to strength training by adapting at the neural and
cellular level. Ultimately, the muscles
become more efficient and coordinated and preparing for the next time it is
loaded. That being said, recovery is an
important factor for building strength.
The body needs this time to repair the tissues and replace energy
stores. Without it you are setting
yourself up for sub-optimal performance while training, injury, and potential
burnout. An optimal frequency is 2-3
times per week for strength training.
When setting up programs remember to keep it simple. You do not always have to change around the
exercises you are doing; variation can occur through changes in reps, sets, and
loads used. Variation is an important
aspect of progression. In order to keep
seeing results when strength training it is essential to progress and
continually overload. For example, this
can be achieved through increases in load.
When choosing a weight, it might take a bit of playing around at
first. The best way I can describe it
is, when you get to that last rep it is hard to do (you really have to push)
but you can do it. If you feel like you
could to more reps then you need to increase your weight. If you can’t even get to your desired reps
then you need to decrease your weight. A
workout log becomes an important piece of gym equipment! If you write down the amount you are lifting
each session then you are able to see the progress and ensure there are
increases in load over time.
Ok, enough about load, how many sets should you do? I say it is best to stay between 2-3 sets of
each exercise, there is really no need to do more, and if you were to do less
you my not be sufficiently loading the muscle.
With regard to reps, it depends slightly on your goals. If you are looking to build size and strength
then lower to reps to around 8-10 with a heavier weight. If you are looking for more toning and
muscular endurance then increase the reps 12-15 with a slightly lower weight. Finally,
how many exercises should I do? I would
suggest 8-10 exercises per workout, depending on your available time, which hit
all of the major muscle groups.
Sequencing of the exercises in your workout is another
important factor to consider. First and
foremost is go big to small, compound multi-joint exercises to simple
single-joint exercises. Secondly, pair
exercises as though your pairing muscle groups.
For example, if I were going to do a Chest Press I would follow up with
my next exercise being a Bent-Over Row.
This way I am working opposing muscle groups and balancing out my
body.
Finally, for those of you who are trying to lose weight and
don’t see a place for strength training in you exercise routine. Remember that the more muscle mass you have,
the more calories you’ll burn just to maintain it. Yes, cardiovascular exercise burns more
calories during that bout of activity, but strength training also plays a very
important role in increasing your metabolism and daily resting energy usage.
I am going to leave you with a sample free-weight dumbbell
full-body workout. I blogged a couple
days ago about free-weights vs. machines so I figured this was a good workout
to go with J Enjoy!
Full Body Dumbbell Workout
|
Exercise
|
Reps
|
Sets
|
Targeted Muscle(s)
|
|
Bulgarian Split Squat
|
10-12
|
2-3
|
Quadriceps, Hamstrings, Glutes
|
|
Deadlift
|
10-12
|
2-3
|
Hamstrings
|
|
Chest Press
|
10-12
|
2-3
|
Pectorals
|
|
Bent-over Row
|
10-12
|
2-3
|
Latissimus Dorsi
|
|
Calf Raise
|
10-12
|
2-3
|
Gastrocnemius, Soleus
|
|
Bicep Curls
|
10-12
|
2-3
|
Biceps Brachii
|
|
Skull Crushers
|
10-12
|
2-3
|
Triceps Brachii
|
|
Plank
|
30 sec
|
2
|
Erector Spinae, Rectus Abdominus, Obliques
|
|
Side Plank
|
30 sec
|
2
|
Obliques
|
