Resistance Training Basics

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Resistance Training Basics

• Fundamental Principles Concepts

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What will we cover ?

• Getting started
• Muscle grouping Skeletal muscles
• Types of Resistance Training
• Terms
• Common Injuries

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Types of Training You can start a strength
training program at home, your municipal rec.
center or a private fitness club, depending on
where you live and your personal budget. Each one
can start you on the road to better health, so
lets look at some different methods you can use
to build strength.

• Free weights Very versatile, most knowledge
  required
• Machines Easy to use, safe, great for beginner
• Bands/tubes Mobile, small space
• Bodyweight movements no investment
• Plyometrics Creates explosive power

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What is your goal, strength or endurance
training ?Each requires its own lifting style

• Endurance - 2-3 sets of 12-15 reps
• using light weight (50-60 max)
• General toning 3 sets of 10-12 reps
• using moderate weight (70 of max)
• To build bulk 3 to 5 sets of 5-8 reps using
  heavy weight (80-90 of max)

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What kind of sets ?

• Straight sets
• 3 x 10 keep the weight the same
• Progressive sets
• 10 reps at 100, 8 reps at 110, 5 reps at 120
• Pyramid
• 10 reps at 50 of 1 rep max
• 8 at 60
• 6 at 70
• 4 at 80
• 2 at 90
• 1 at your max and keep going up if you make the
  rep
• No matter what kind of sets you choose,
• Failure is not an option it is expected !
• Lift enough weigh so you cannot finish the set

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Starting to lift !

• When you first start a program you can workout
  your entire body every other day until you become
  used to the exercises. Doing circuit training
  with machines with one set of 12 is a good start.
  Start light and add weight quickly depending on
  soreness.
• Add a second and third set to your routine until
  by the end of the second or third week you are
  doing three sets at each station. You can begin
  adding free weight exercises in the third week to
  fill in muscle areas if you feel you need more
  work.
• You may find yourself having too few machine
  exercises to get a good workout. Begin adding
  free weight exercises that work the same muscles
  as the machine.
• Dont forget your core !! Abdominal muscles and
  the lower back and obliques are important!

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Take a day off after lifting. To recover from
lifting you need a day off after a day of lifting
before you lift again

• An example would be to lift on Monday, Wednesday
  and Friday, while you do aerobic conditioning
  like playing basketball or biking for an hour on
  Tuesday, Thursday and Saturday.
• When your available workout time is pushed to
  its limit to get everything done every other
  day, you may want to divide into muscle groups
  and begin lifting half of your muscles each
  workout, and training everyday.
• Muscle groups examples of exercises for that
  group!
• Chest bench press, flys
• Back Lat pulls, seated rows
• Arms Bicep curls, triceps extensions
• Legs Squats, leg press
• Abdominal muscles Crunches,
• Shoulders Military press, twisting dumbbell
  raises

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Working 3 or 4 exercises per muscle area gives
the muscle an increased load.Here is an example
for your chest.

• Flat bench press works the middle of the
  pectorals muscle, anterior delt and triceps.
• Incline bench press works upper pectorals
• Declines bench press works lower pectorals
• Flys isolate pectorals muscles where all the
  bench presses use triceps, delts and pecs

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Lets look at the major muscles

• Chest
• Pectoralis Major
• Deltoids
• Anterior, posterior and medial
• Abdominal
• Rectus abdominus
• External Oblique
• Arm
• Bicep Brachii

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More muscles

• Latissimus Dorsi
• Abdominal
• External Obliques
• Trapezius
• Deltoids
• Anterior,
• posterior,
• Medial

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Muscles Cont.

• Glueus maximus
• Biceps Femoris
• Gastrocnemius
• Triceps Brachii

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More muscles

• Soleus
• Bicep brachii
• Quads
• Vastus Medialis
• Vastus Lateralis
• Rectus femoris
• Sartorius

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To allow for rest you need to know which muscles
are being used in each exercise

• Bench press uses, Pectoralis, Anterior Deltoid
  and Triceps Brachii
• Do at least two bench exercises, Ex. - Flat and
  incline
• Isolate the pec with Butterflys after benching.
• On days you do bench press you should include
  Tricep isolation exercises as well as shoulder
  exercises like the military press, which use the
  deltiods since you are using anterior delts in
  the bench press.
• Then, since military press involves the
  trapezius, you should do isolation trap
  exercises.

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Terms you should understand

• Overload To see gains in strength you must
  always stimulate the muscle more than it is
  accustomed to.
• Progression The active muscle must continue to
  work against a gradually increasing resistance in
  order to meet overload.

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Terms cont

• Specificity Gains you receive are dependent on
  the muscle group used, and movement pattern
  performed.
• Strength (maximal force) If you are interested
  in strength gains you want to train with higher
  weights and closer to your 1 RM.
• Endurance (submaximal force that is repeated) If
  you are interested in gains in endurance, you
  should concentrate on lifting lower weights and
  higher repetitions.

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Terms again

• Arrangement
• Warm-up - the warm-up should be "sport specific".
  
• Stretch - it is important to stretch to promote
  increased blood flow to the muscles, increase
  flexibility, range of motion and decrease the
  risk of injury.
• Workout - work larger muscle groups first, then
  smaller muscle groups.
• Cool-down - keeps the body active and prevents
  pooling of blood in the extremities. The
  cool-down is done at a lower intensity.

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Waiting to Exhale?

• Breathing When lifting weight or working muscles
  against resistance, exhale through the mouth as
  you are performing the work. Caution Failure to
  breathe correctly during heavy weight lifting may
  cause drastic increases in blood pressure that
  may be harmful.

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Injuries

• Joint aches and pains commonly due to overuse
  inadequate recovery.
• Muscle pulls (AKA Strain) muscle fibers are
  stretched beyond their comfortable limits,
  resulting in possible tears.

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Injury Care Commandment

• R.I.C.E.
• Rest time is necessary for injuries to heal
• Ice cools muscle fibers prevents excess fluid
  from the swelling response.
• Compression pressure helps push restrict
  excess fluid from entering the muscles.
• Elevation raising the injured area will use
  gravity to pull fluid away from the injury

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Ice vs. Heat

• Ice or heat? Application of RICE is particularly
  appropriate for the first 12 hours after the
  injury, because it is in this time frame that
  swelling is most common.
• After the swelling has been controlled, it may be
  best to apply heat. The application of heat will
  promote increased blood flow to the site of the
  injury, increasing the rate of delivery of
  healing elements from the bloodstream that repair
  the damaged tissue, thereby speeding restoration
  of normal anatomy and function.
• ALWAYS FINISH WITH ICE!

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