Resistance Training

There are several aspects that one should consider before starting a resistance training program. Here are some tips to help you start your program.

  1. Conduct a needs analysis:
    1. Determine your resistance training goal.
    2. Conduct an evaluation or an assessment of your current fitness level.
  2. Select an exercise:
    1. Become familiar with various types exercises targeting the upper and lower body.
    2. Understand the biomechanical movements and techniques in a traditional resistance training program. For example, if a weight is not steady, it’s too heavy. A common mistake is the rocking forward and backward while performing bicep curls.
    3. Inventory the equipment available
  3. Decide on frequency:
    1. Remember that any resistance training program should be altered every 6 to 8 weeks to keep the body guessing.
  4. Decide on exercise order:
    1. Considering split workouts for all workouts
      1. A split workout is when a person works two muscle groups on one day followed by two different groups on the next day. A typical three-day routine might be:
        1. Chest and back
        2. Biceps and triceps
        3. Legs and shoulders
        4. A total body workout targets all the major muscles of the body in one day. It is recommended that the participant perform this workout two to three days per week. This type of program is generally recommended for those with limited time available.
      2. Push and pull method:
        1. This method improves recovery between exercises by alternating pushing exercises with pulling exercises. For example, performing a bench press followed by lat pulldowns.
      3. Upper and lower method:
        1. Also improves recovery between sets
        2. This method is helpful for untrained participants who might find that completing several upper or lower body exercises in succession is too strenuous.
        3. If training time is limited, this method of arranging exercises minimizes the length of the rest period required between exercises and maximizes the rest between body areas. This results in a decrease in overall training time.
  5. Training loads and repetitions:
    1. Training loads and repetitions are generally dictated by the participant’s training goals. For example, if the participant wants to get stronger, than the loads (weights) should be high. The loads should be equal to or higher than 85% of one repetition max. With that being so, the repetitions would normally be lower. Traditionally the repetitions in this case would be less than or equal to six. In contrast, to build hypertrophy (muscle) the person should consider loads that fall between 60 to 80% of the one RM, and the repetitions set at 6 to 12. For muscular endurance, loads should be equal to or less than 60% of 1 RM with the repetitions greater than 12.
    2. For beginners, the best load might be a weight that feels comfortable doing between 10-15 repetitions regardless of gender. With these ranges, you’re going to gain the best of both worlds. You’ll build strength, muscle and some level of endurance.
    3. Load and Repetitions Assignments
      Based on theTraining Goal
      		4.
    4. Training Reps
      		5.
    5. Load (%1RM)
      		6.
    6. Goal
    7. Strength
      		8.
    8. <85
      		9.
    9. <6
      		10.
    10. Hypertrophy
      		11.
    11. 60-80
      		12.
    12. 6-12
      		13.
    13. Muscular Endurance
      		14.
    14. >60
      		15.
    15. >12
      		16.
  6. Number of sets: involves two exercises that stress two opposing muscle groups. For example, performing 10 repetitions of dumbbell bicep curls immediately followed by triceps pushdowns.
    1. Compound sets entails two different exercises working the same muscle group.
    2. Single sets are appropriate for untrained individuals or those that might have certain orthopedic conditions such as osteoporosis or osteopenia.
    3. Multiple sets will bring about continued strength gains. It is believed that performing multiple sets of 10 repetitions without going to muscle failure enhances strength better than one set to failure of 8 to 12 repetitions.
    4. Volume Assignments
      Based on the Training Goal
      		5.
    5. Training Reps
      		6.
    6. Load (%1RM)
      		7.
    7. Goal
    8. Strength
      		9.
    9. <6
      		10.
    10. 2-6
      		11.
    11. Hypertrophy
      		12.
    12. 6-12
      		13.
    13. 3-6
      		14.
    14. Muscular Endurance
      		15.
    15. >12
      		16.
    16. 2-3
      		17.
  7. Rest Periods: This is the time dedicated to recovery between sets and exercises.
    1. The length of rest between sets and exercises is dictated by the goal of training, the relative load lifted and the participant’s fitness status.
    2. Strength training requires more rest period due to the load lifted per exercise.
    3. Training for hypertrophy (muscle tone) is achieved by limiting the rest period between 30 seconds and one minute.
    4. A typical rest period for someone who is trying to develop muscular endurance is less than 30 seconds. Short rest periods are characteristic of circuit weight training programs where it is common to alternate exercises and limit rest period lengths to 30 seconds or less.
    5. Training Period
      		6.
    6. Rest Length
    7. Strength
      		8.
    8. 2-5 min.
      		9.
    9. Hypertrophy
      		10.
    10. 30s -1.5 min
      		11.
    11. Muscular Endurance
      		12.
    12. <30 sec.
      		13.

      Results don’t appear overnight. Always keep your body guessing by changing your routine. Don’t be afraid to take a break. Your body usually needs recovering after 6 to 8 weeks of resistance training. Remember to breathe out or exhale on the exertion or hard part of the movement. For example, when performing the chest press, one would breathe out as one pushes the weights away.

      The best advice that I can give to you is to stick to your plan, use safe practices and enjoy yourself.

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Categories: Exercise and Activity
Posted by Sean Cort on Dec 24th, 2009