Types Of Muscle Training

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Types Of Muscle Training

  1. 1. Types of Muscle Training Part 1
  2. 2. <ul><li>Resistance training should be based on individual needs </li></ul><ul><li>Other keys are: </li></ul><ul><ul><li>Training experience </li></ul></ul><ul><ul><li>Time </li></ul></ul><ul><ul><li>Facilities </li></ul></ul><ul><ul><li>Special needs </li></ul></ul>
  3. 3. Principles to be Considered <ul><li>Specificity of training- muscles trained = muscles that adapt </li></ul><ul><li>GAS (General Adaptation Syndrome) </li></ul><ul><ul><li>Alarm stage- physiological stress </li></ul></ul><ul><ul><li>Resistance stage- adaptation to demands </li></ul></ul><ul><ul><li>Exhaustion stage- overtraining </li></ul></ul>
  4. 4. Principles to be Considered <ul><li>SAID (Specific Adaptations to Imposed Demands)- adaptations are specific to characteristics </li></ul><ul><li>Variation in Training- stimulus should change </li></ul><ul><li>Prioritization of Training- </li></ul><ul><li>different goals/different cycles </li></ul>
  5. 5. Acute Training Variables <ul><li>Exercises chosen </li></ul><ul><li>Order </li></ul><ul><li>Intensity/Load </li></ul><ul><li>Sets and Reps </li></ul><ul><li>Rest </li></ul>
  6. 6. Choices of Exercises <ul><li>Target body area and goal for improvement and training </li></ul><ul><li>Primary and Assistance exercises </li></ul><ul><ul><li>Prime movers and those that aid in the movement </li></ul></ul><ul><li>Structural or Body Part specific </li></ul><ul><ul><li>Structural = whole body coordination </li></ul></ul><ul><ul><li>Specific = isolates single groups </li></ul></ul>
  7. 7. Structural/Multi-joint Exercises <ul><li>Require more coordination </li></ul><ul><li>More time to vs single joint </li></ul><ul><li>Sports and everyday functional activities </li></ul><ul><li>Great for time constraints </li></ul><ul><li>Activation and hormonal/metabolic demands are greater </li></ul><ul><li>Consider basing workouts around multi-joint exercises </li></ul>
  8. 8. Order of Exercises <ul><li>Larger groups and/or multi-joint should be done first </li></ul><ul><ul><li>Stimulate responses that may aid later on in session </li></ul></ul><ul><ul><li>Demand large amount of mass and energy (fatigue factor) </li></ul></ul><ul><li>Also based on goals </li></ul>
  9. 9. Order of Exercises <ul><li>Large before small </li></ul><ul><li>Multi-joint before single joint </li></ul><ul><li>Alternate between push and pull </li></ul><ul><li>Alternate between upper and lower body </li></ul><ul><li>Weaker points before stronger points </li></ul><ul><li>Olympic lifts before other exercises </li></ul><ul><li>More intense before less intense </li></ul><ul><li>Overall should be based on level of fitness and experience </li></ul>
  10. 10. Intensity or Resistance <ul><li>Amount of resistance is the major stimulus </li></ul><ul><li>Determining what resistance to use </li></ul><ul><ul><li>Determine Repetition Maximums (RM) </li></ul></ul><ul><ul><ul><li>Specific resistance which allows certain number of reps </li></ul></ul></ul>
  11. 11. Determining RMs <ul><li>Choose target RM or zone and perform and make adjustments until met </li></ul><ul><ul><li>As strength increase add more weight </li></ul></ul><ul><ul><li>Make sure resistance stays in zone </li></ul></ul><ul><li>Percentage of 1 RM </li></ul><ul><ul><li>Determine 1 RM to base percentages </li></ul></ul><ul><ul><li>Regularly check 1 RM to prevent staleness </li></ul></ul><ul><li>From practical standpoint target RM is easier and allows for more change </li></ul>
  12. 13. <ul><li>Number of reps that can performed at an intensity determine training of strength development </li></ul><ul><li>Low intensity + High rep = Endurance </li></ul><ul><li>High intensity + Lo-Mid rep = Strength and Hypertrophy </li></ul>
  13. 14. Volume <ul><li>Sets X Reps X Weight = Volume </li></ul><ul><li>Constant volume can lead to staleness </li></ul><ul><li>Vary volume through periodization </li></ul><ul><li>Number of sets plays a big role in overall volume </li></ul>
  14. 15. Volume <ul><li>Do NOT need to do the same sets for every exercise </li></ul><ul><li>Variations augment training adaptations </li></ul><ul><li>Key to periodize volume is to adjust overall volume vs one factor </li></ul><ul><li>Volume is body part specific </li></ul><ul><ul><li>Upper and lower body volume should be calculated seperatly </li></ul></ul>
  15. 16. Rest <ul><li>Amount determines energy source resynthesis and blood lactate levels </li></ul><ul><li>Alters metabolism and hormonal and CV responses to exercise </li></ul>
  16. 17. Rest Recommendations <ul><li>Increasing absolute strength and power (advanced) </li></ul><ul><ul><li>3-5 min for structural movements at/near max </li></ul></ul><ul><li>Increasing absolute strength and power (novice) </li></ul><ul><ul><li>2-3 min may be sufficient based on genetic potential </li></ul></ul><ul><li>Wanting to stress metabolic systems for hypertrophic effects (Bodybuilding) </li></ul><ul><ul><li>Use less rest (approx. 1 min) </li></ul></ul><ul><li>Vary rest to optimize strength and size </li></ul>
  17. 18. Figures and tables provided by: Essentials of Strength Training and Conditioning, 2 nd ed. Training goal Goal Sets Rest repetitions Strength 6 2-6 2-5 min Power: single-effort event 1-2 3-5 2-5 min Power: multiple-effort even 3-5 3-5 2-5 min Hypertrophy 6-12 3-6 30s-1.5 min Muscular endurance 12 2-3 </= 30s

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