Strength Training PAF40. Muscle Strength The force your muscle can exert against resistance.

Strength TrainingStrength Training

PAF40PAF40

Muscle StrengthMuscle Strength

The force your muscle can exert The force your muscle can exert against resistanceagainst resistance

Muscle EnduranceMuscle Endurance

The ability of your muscle to The ability of your muscle to repeatedly apply force to lift and repeatedly apply force to lift and lower a weight.lower a weight.

Benefit of Strength TrainingBenefit of Strength TrainingIncreased muscle strengthIncreased muscle strengthGreater lean body muscle mass, less body Greater lean body muscle mass, less body fatfatHigher energy metabolismHigher energy metabolismIncreased coordination and greater Increased coordination and greater protection against injuryprotection against injuryIncreased self esteem and less perceived Increased self esteem and less perceived stressstressBetter performance of physically Better performance of physically demanding, job related tasksdemanding, job related tasks

Factors that influence muscle sizeFactors that influence muscle size

Genetics Genetics

Nervous system activationNervous system activation

HormonesHormones

Nutrition – we can controlNutrition – we can control

Physical activity – we can controlPhysical activity – we can control

Why do men have more muscle Why do men have more muscle mass than women?mass than women?

They produce more They produce more testosterone!testosterone!

Suggestions to ensure you use Suggestions to ensure you use correct lifting techniquescorrect lifting techniques

Use minimal weight when learning a Use minimal weight when learning a new exercisenew exercise

Use a closed grip and place fingers Use a closed grip and place fingers equal from ends of bar. Load weight equal from ends of bar. Load weight evenly.evenly.

Free weights – feet shoulder width Free weights – feet shoulder width apart, knees bent, back natural curveapart, knees bent, back natural curve

Cont’dCont’d

Adjust pads to support your body on Adjust pads to support your body on resistance machinesresistance machines

Lifts should be slow, smooth and Lifts should be slow, smooth and controlledcontrolled

Exhale during exertion and inhale Exhale during exertion and inhale returning to start positionreturning to start position

Always use a spotter during free Always use a spotter during free weights.weights.

When do most common training When do most common training errors occur?errors occur?

People focus on lifting the weight People focus on lifting the weight rather than stabilizing themselves.rather than stabilizing themselves.

FITTFITTF – Frequency F – Frequency

2-3 times per week for each major muscle 2-3 times per week for each major muscle group on non consecutive days.group on non consecutive days.

I – IntensityI – IntensityTotal weight lifted or resistance appliedTotal weight lifted or resistance applied

T – TimeT – TimeDuration of exerciseDuration of exercise

T- TypeT- TypeEquipment used and exercises performedEquipment used and exercises performed

What is a set?What is a set?

The number of reps performed The number of reps performed without stopping to restwithout stopping to rest

What is a rep?What is a rep?

Single lifting and lowering of the Single lifting and lowering of the weightweight

Progressive OverloadingProgressive Overloading

Gradually increase the amount of Gradually increase the amount of weight that you lift during training to weight that you lift during training to increases to amount of force the increases to amount of force the muscles are capable of generating.muscles are capable of generating.

FactsFacts

12 reps are recommended for a 12 reps are recommended for a beginning strength trainerbeginning strength trainer

Increase the weight you are lifting by Increase the weight you are lifting by 10% each week.10% each week.

It takes about 8 weeks to develop a It takes about 8 weeks to develop a strength and endurance base.strength and endurance base.

Guidelines for Strength Training Guidelines for Strength Training GoalsGoals

Muscle endurance Muscle endurance

2-3 sets, 12-15 reps with a 15 rep weight. 2-3 sets, 12-15 reps with a 15 rep weight. 30 – 60 seconds rest between sets30 – 60 seconds rest between sets

Muscle Hypertrophy (BIGGER)Muscle Hypertrophy (BIGGER)

3-6 sets, 8-12 reps with a 12 weight rep 3-6 sets, 8-12 reps with a 12 weight rep weight. 30-90 seconds rest between setsweight. 30-90 seconds rest between sets

Muscle StrengthMuscle Strength

3-5 sets, 2-8 reps with a 8 rep weight. 120 3-5 sets, 2-8 reps with a 8 rep weight. 120 seconds rest between sets.seconds rest between sets.

Maximum Benefit and Decreasing Maximum Benefit and Decreasing Risk of InjuryRisk of Injury

Pay attention to:Pay attention to:

Muscle balance – target opposing muscle Muscle balance – target opposing muscle groupsgroups

Exercise selection – at least 1 exercise for Exercise selection – at least 1 exercise for each major muscle groupeach major muscle group

Exercise order – multi joint (squats, Bench Exercise order – multi joint (squats, Bench press, deadlift) before single joint (bicep press, deadlift) before single joint (bicep curl, tricep extention, etc)curl, tricep extention, etc)

The 7 Major Muscle GroupsThe 7 Major Muscle Groups

ChestChest

Upper backUpper back

ArmsArms

LegsLegs

ShouldersShoulders

Lower backLower back

AbdominalsAbdominals

What will changing your exercises What will changing your exercises you do over time help you to you do over time help you to

achieve?achieve?

Overload muscles differentlyOverload muscles differently

Increase strength gainsIncrease strength gains

Alleviate boredomAlleviate boredom

Other FactsOther Facts

A weight lifting belt is not A weight lifting belt is not recommended for exercises that do recommended for exercises that do not stress the back as the belt takes not stress the back as the belt takes over the role of the abdominal over the role of the abdominal muscles in stabilizing the torso. muscles in stabilizing the torso.

This prevents strengthening of the This prevents strengthening of the core. core.

Free WeightsFree Weights

Low cost and versatileLow cost and versatile

Form is crucial and a spotter may be Form is crucial and a spotter may be neededneeded

Trains balance and posture, mimics Trains balance and posture, mimics daily activitiesdaily activities

Can perform multi-join and single Can perform multi-join and single joint exercisesjoint exercises

Resistance MachinesResistance MachinesExpensive, less versatile, need to access Expensive, less versatile, need to access equipmentequipment

Supports the body during the exercise, Supports the body during the exercise, easy to adjusteasy to adjust

Isolates muscle groups more easily than Isolates muscle groups more easily than free weightsfree weights

Muscle training occurs in a limited range of Muscle training occurs in a limited range of motionmotion

Full Body WorkoutsFull Body Workouts

All major muscle groups worked in a All major muscle groups worked in a single sessionsingle session

Perform 1-2 sets of an exercise for Perform 1-2 sets of an exercise for each muscle groupeach muscle group

Workout at least 2x/weekWorkout at least 2x/week

Circuit TrainingCircuit TrainingCombines aerobic and strength exercises – Combines aerobic and strength exercises – each station takes 30-45 seceach station takes 30-45 sec

Alternate between upper and lower body Alternate between upper and lower body exercises and repeat circuit 2 or more exercises and repeat circuit 2 or more timestimes

Improves aerobic conditioning and Improves aerobic conditioning and moderately increase strength when done moderately increase strength when done 3x/week. 3x/week.

Great for those short on timeGreat for those short on time