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Part 3- Strength training routines Building bullet-proof musclesCreating your own strength training routines.
One of the most common approaches, particularly with athletes, is to use a 1 RM% or a one-Repetition Maximum percentage. Deciding upon the proper load to use for each different exercise is one of the most important variables in your weight training program. The most basic method you can use at home is to simply choose a weight you think you can lift for 8 to 12 repetitions. Obviously, if you can continue lifting the weight for more than 12 repetitions, your load is too light for that particular exercise. Conversely, if you start to lose correct form and technique and find yourself contorting your body resorting to momentum to help you complete the lift before reaching your rep range- your load is too heavy and you should reduce the weight you use. Using correct form and technique is vital. Typically, a loss of good exercise posture and swaying back and forth using momentum to help you lift is often an indication that your weight is too heavy. Spend a lot of time perfecting proper exercise form.
Obviously, the heavier the load, the less reps you’ll be able to complete. You would hardly be able to do as many reps with a 100 lb barbell than you would with a 25 lb barbell. Personal trainers use different rep ranges to solicit different physiological adaptations. Typically, the rep range selected is dependent on your work capacity, the load you use, and your fitness goals. Your rep range may differ depending on whether your goal is muscular strength, hypertrophy, endurance or power. Using a weight that allows more repetitions such as 12 to 15 reps lets you go longer, thus training for muscular endurance- the ability to maintain lower levels of force for extended periods of time. At the other end of the spectrum, using a load that permits fewer repetitions such as 3 to 5 reps requires much more force and is thus said to be training for strength. If you're just starting out, stick with the ACSM's generally accepted recommendation of 8 to 12 reps. For those of you who are more advanced at weight training, it may be necessary to go beyond these general guidelines provided here. A qualified personal trainer can help you design the type of fitness program you need to maximize your potential.
By placing a load on your muscles and forcing your body to do more work than it is accustomed to doing, your muscles will respond by growing bigger and stronger. The human body will eventually adapt to any stresses and forces imposed upon it. To continue growing, you must give your body a reason to do so. You must therefore increase the stimulus over time, otherwise the improvements you seek will stagnate. Although there are other approaches, the most common way of increasing intensity is by increasing the load you use. But if you’re going to increase the load, how do you know when it’s time to add weight? Here’s an easy, simple and safe way to tell... When you can surpass your repetition range by 2 reps on your last set, for 2 workouts in a row, it's time for an increase. This is known as the '2 for 2 Rule'. Start with anywhere from 2 to 5 lb increases for upper body exercises and 5 to 10 lbs for lower body exercises. So for example, let’s say you can Squat 150 lbs for 12 reps. When you can successfully Squat 14 reps for 2 workouts in a row, it will be time to increase your load from 150 lbs to 155-160 lbs. And so on… Increasing the resistance in this way allows you to consistently progress toward your goals safely and effectively because you're only adding weight as your body adapts. Also, here's one more tip. When building your strength training routines, try to follow heavy sessions with more moderate sessions so as not to train at very high intensities each time you work out. Training hard at high intensities places a good deal of physiological stress on the muscular system. Your body will not be able to tolerate this kind of demand continually without running the risk of overtraining. For this reason, you should vary the training load from workout to workout. Of course, your body needs a different type of rest too. You need to also recuperate between sets and exercises in order to replenish your energy stores to continue lifting. These are called rest intervals. Continue on to Part 4 to keep building your strength training routines...
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