Weight training

Weight training can be the most effective technique for developing the strength and size of skeletal muscles. It provides functional benefits and may improve overall health and well-being.

Basic principles

A repetition (or "rep") is the act of lifting and lowering a weight once in a controlled manner. A "set" consists of several repetitions performed one after another with no break between them. The number of repetitions per set depends upon the aims of the individual performing the exercise. Sets with fewer reps are performed using more weight.:

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• Sets of 1 to 5 repetitions primarily develop strength, with less impact on muscle size and none on endurance.
• Sets of 6 to 12 repetitions develop a balance of strength, muscle size and endurance.
• Sets of 13 to 20 repetitions develop muscle size, and particularly endurance, with less impact on strength.
• Sets of more than 20 repetitions are considered to be an aerobic exercise.

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Training to achieve different performance goals

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VariableStrengthPowerHypertrophyEndurance

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Load (% of 1RM{{ref|1rm}}) 80-100 70-100 60-80 40-60

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Reps per set 1-5 1-5 8-15 25-60

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Sets per exercise 4-7 3-5 4-8 2-4

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Rest between sets (mins) 2-6 2-6 2-5 1-2

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Duration (seconds per set) 5-10 4-8 20-60 80-150

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Speed per rep (% of max) 60-100 90-100 60-90 6-80

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Training sessions per week 3-6 3-6 5-7 8-14

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Table 1.1 Supertraining, Mel C. Siff PhD

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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. Moreover, the duration of these breaks determine which energy system you allow your body to utilize. For example, performing a group of exercises with little to no rest in between, and then repeating the process after a short rest, is often referred to as "circuit training", and your body will draw most of its energy from the aerobic energy system (as opposed to the ATP-CP or glycogen systems).

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Weights for each exercise should be chosen so that the desired number of repetitions can just be achieved. Each exercise should be performed according to its description; otherwise injury may result. This is known as "good form." Additionally, some practitioners recommend performing a set of repetitions just before the point of failure (e.g. if you can do a maximum of 12 reps of a given weight, only perform 11).

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Researchers at the University of Florida at Gainesville established that a single set of an exercise is virtually as effective in developing fitness as the typically recommended three sets . They compared two groups of individuals who performed the same weight-training exercises for 13 weeks, one group performing one set for each exercise and the other performing three. At the end of the experiment period, those who had performed three sets, which took them an hour each time, had only 2% more strength and endurance than those who had performed one set in 25 minutes. This experiment is of great significance for individuals with limited free time wanting to incorporate weight training into their lives.

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Progressive overload

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 http://darkwing.uoregon.edu/~iishp/Berger3.html. This procedure is repeated with progressively heavier weights as the practitioner gains strength and endurance.

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However, performing exercises at the absolute limit of one's strength (so-called "one rep max" lifts) is considered too risky for all but the most experienced practitioners, or novices under expert supervision. 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 somewhat smaller (sub-maximal) weights, with more repetitions, to fatigue the muscle—and all fibres within that muscle—as required by the progressive overload principle.

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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, however, a controversial topic. The proponents of High Intensity Training—Mike Mentzer, Arthur Jones and Ellington Darden—advise training to failure on every set. But other experts believe that this will lead to overtraining, and suggest training to failure only on the last set of an exercise http://www.findarticles.com/p/articles/mi_m0801/is_10_65/ai_n6237328.

Related Topics:
Mike Mentzer - Arthur Jones - Overtraining

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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, and often cannot be safely taken to the point of momentary muscular failure.

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Recovery

Weight training creates muscle growth by causing microtrauma to the muscles. Muscles grow during the rest period following a workout by repairs to these areas of muscle, making them stronger than before. Weight training programs should therefore allow the muscles time to repair and grow, otherwise overtraining can occur. Muscle growth is normally completed within 36 to 96 hours, depending upon the intensity of the workout http://www.pponline.co.uk/encyc/0002.htm http://umanitoba.fitdv.com/new/articles/article.html?artid=21. Novices commonly work out every other day, often scheduling workouts on Mondays, Wednesdays and Fridays. As weight trainers grow fitter and stronger, it takes more intense workouts to fully challenge their muscles. More advanced practitioners may exercise specific muscle groups only every three or four days.

Related Topics:
Microtrauma - Overtraining

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One solution to scheduling workouts around these needs is to split one's routine between several workouts, by exercising certain muscle groups on one day and the remainder on another. One common two-day split is the upper body – lower body split. Another is the front – back split, in which the pectorals, triceps and quadriceps are exercised on one day, and the lats, biceps and hamstrings on another. There are also three-day and four-day splits. By targeting different muscle groups, workouts can be scheduled more frequently than would otherwise be possible.

Related Topics:
Pectorals - Triceps - Quadriceps - Lats - Biceps - Hamstring

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