Introduction to Weight-Training

The are many benefits of weight-training some of which are below;

... to develop muscular strength, endurance, speed and power.

... to make changes in body composition through increases in fat-free mass.

... to condition muscles specifically for sports performance.

... be adapted to all fitness levels.

... to increase metabolic rate.

Terminology

Training programs will vary according to the requirements of the program and variations are general based on:

Repetitions (reps): the performance of a single entire exercise from the start position and back.

Sets: the number of reps of an exercise that can be performed to fatique without rest.

Resistance: the amount of weight used in an exercise.

Rest: is necessary for the re-growth of muscle tissue after a workout.

Techniques of Overloading

The progressive overload principle is one of the most fundamental and important tenets of muscle physiology.

Blitzing: This is the practice of bombarding a muscle or muscle group on any one training day and it aimed at working the muscle from different angles.

Forced Reps: These require a spotter so that assistance can be given in that part of the movement where biomechanical advantage is least (the sticking point). This then means a heavier weight can be lifted through the full range of movement.

Negative Reps: These concentrate on the fact that strength and bulk improvements in muscle are aided by exaggerated eccentic (lowering) contractions of the muscle. In a negative rep the weight is only lowered, enabling more weight to be used to overstress the muscle. Spotters are required to lift the weight for the lifter so that it can then be lowered.

Pre-exhaustion: This is where the muscle is isolated in an exercise and fatigued before being co-opted for further work in a compound exercise which immediatly follows. The second or compound exercise enables the muscle previously exhausted to continue working because it is aided by synergist muscles.

Up and Down the rack: This is the principle where weights are lifted from light to heavy gradations are arranged on a weight rack and exercises carried out with each of these, with weight increasing and then decreasing until exhaustion.

Pyramid Training: This is the practise of increasing resistance step by step over sets or reps. It allows the person to start easily, build up to a peak then taper off.

Pyramid Training: This is the practise of increasing resistance step by step over sets or reps. It allows the person to start easily, build up to a peak then taper off.