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The goal of resistance training,
according to the American Sports Medicine Institute, is
to gradually and progressively overload the
musculoskeletal system so it gets stronger." Research
shows that regular resistance training will strengthen
and tone muscles and increase bone mass.
Weight training can be a very
effective form of strength training because exercises
can be chosen, and weights precisely adjusted, to safely
exhaust each individual muscle group after the specific
numbers of sets and repetitions that have been found to
be the most effective for the individual. Other strength
training exercises lack the flexibility and precision
that weights offer.
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| Isometric exercise, or "isometrics", is a type of
strength training in which the joint angle and muscle
length do not change during contraction. Isometric
exercises are opposed by a force equal to the force
output of the muscle and there is no net movement. This
mainly strengthens the muscle at the specific joint
angle at which the isometric exercise occurs, with some
increases in strength at joint angles up to 20° in
either direction depending on the joint trained. In
comparison, isotonic exercises strengthen the muscle
throughout the entire range of motion of the exercise
used. |
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Sets of one to five repetitions
primarily develop strength, with less impact on muscle
size and none on endurance.Sets of six to twelve
repetitions develop a balance of strength, muscle size
and endurance.
Sets of thirteen to twenty
repetitions develop endurance, with some increases to
muscle size and limited impact on strength.Sets of more
than twenty repetitions are considered to be focused on
aerobic exercise. They do still use the anaerobic
system, but usually at a rate through which it can
consistently remove the lactic acid generated from it. |
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Individuals typically perform one to
six sets per exercise, and one to three exercises per
muscle group, with short breaks between each set - the
specific combinations of reps, exercises, sets and break
duration depends on the goals of the individual program.
The duration of these breaks determines which energy
system the body utilizes. Performing a series of
exercises with little or no rest between them, referred
to as circuit training , will draw energy mostly from
the aerobic energy system. Brief bursts of exercise,
separated by breaks, are fueled by anaerobic systems,
which use either phosphagens or glycolysis. |
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| For developing endurance, gradual increases in
volume and gradual decreases in intensity is the most
effective programe. |
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Weight and resistance
training are popular methods of strength
training which use gravity through weight
stacks, plates or dumbells or elastic/hydraulic
resistance respectively to oppose muscle
contraction. Each method provides a different
challenge to the muscle relating to the position
where the resistance to muscle contraction
peaks. Weight training provides the majority of
the resistance at the initiating joint angle
when the movement begins, when the muscle must
overcome the inertia of the weight's mass
(however, if repetitions are performed extremely
slowly, inertia is never overcome and resistance
remains constant). In contrast, elastic
resistance provides the greatest opposition to
contraction at the end of the movement when the
material experiences the greatest tension while
hydraulic resistance varies depending on the
speed of the submerged limb, with greater
resistance at higher speeds. In addition to the
equipment used, joint angles can alter the force
output of the muscles due to leverage and the
relative overlap of actin and myosin contractile
proteins. |
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Resistance training is a form
of strength training in which each effort is
performed against a specific opposing force
generated by resistance (i.e. resistance to
being pushed, squeezed, stretched or bent).
Exercises are isotonic if a body part is moving
against the force. Exercises are isometric if a
body part is holding still against the force.
Resistance exercise is used to develop the
strength and size of skeletal muscles. Properly
performed, resistance training can provide
significant functional benefits and improvement
in overall health and well-being. |
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In one common method,
weight training uses the principle of
progressive overload, in which the muscles
are overloaded by attempting to lift at
least as much weight as they are capable of.
They respond by growing larger and stronger.
This procedure is repeated with
progressively heavier weights as the
practitioner gains strength and endurance.
However, performing
exercises at the absolute limit of one's
strength known as one rep max lifts is
considered too risky for all but the most
experienced practitioners. Moreover, most
individuals wish to develop a combination of
strength, endurance and muscle size. One
repetition sets are not well suited to these
aims. Practitioners therefore lift lighter
(sub-maximal) weights, with more
repetitions, to fatigue the muscle and all
fibres within that muscle as required by the
progressive overload principle.; e.g. if you
can do a maximum of 12 reps with a given
weight, only perform 11. Adrenaline and
other hormones may promote additional
intensity by stimulating the body to lift
additional weight (as well as the neuro-muscular
stimulations that happen when in
“fight-or-flight” mode, as the body
activates more muscle fibres), so getting
"psyched up" before a workout can increase
the maximum weight lifted.
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Commonly, each exercise
is continued to the point of momentary
muscular failure. Contrary to widespread
belief, this is not the point at which the
individual thinks they cannot complete any
more repetitions, but rather the first
repetition that fails due to inadequate
muscular strength. Training to failure is a
controversial topic with some advocating
training to failure on all sets while others
believe that this will lead to overtraining,
and suggest training to failure only on the
last set of an exercise. Some practitioners
recommend finishing a set of repetitions
just before the point of failure
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