Download Basic Principles of Strength Training

Basic Principles of Strength Training
Muscles develop as a result of Overload (applying a resistance or
force greater than what the muscle is normally accustomed too)
The muscle grows by splitting, long ways, under the strain, and
heals by adding protein.
2 Main Types of Training
 Isometric exercises involve muscle contraction
without movement at the joint.
 Isotonic exercises involve repeated movement using
weights.
Concentric Contraction = muscle contracts while shortening.
Eccentric Contraction = muscle contracts while lengthening.
Hypertrophy = increase in the size of the muscle.
Atrophy = decrease in the size of the muscle.
Strength = the ability of a muscle(s) to produce maximum amount
of force.
Endurance = Ability of a muscle to continually apply force over a
period of time.
Power = strength plus speed.
Free Weights = barbells and dumbbells which can be used
through a number of directions.
Rep(s) = complete movement of the exercise one time or a
number of times.
Set(s) = fixed number of reps
Choosing a weight
 Find a weight you can handle around 10 reps near
failure for UPPER body.
 Find a weight you can handle around 15 reps near
failure for LOWER body.
Muscular Strength is developed through low weight and high
resistance.
Muscular Endurance is developed through high reps and low
resistance.
Intensity – For gains to take place, 60% - 90% of maximum should
be used.
To increase in muscle size, strength, or endurance a muscle
must be overloaded!