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Weight training: guidelines

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    Phomolo P.
    Phomolo P.

    Weight Training Most people take part in weight training in order to increase their strength. Other reasons include improving muscle tone or muscle size. Most forms of weight training are: Isotonic training Isotonic training means the muscles contract and shorten to produce movement. Examples include a push-up or squat • Advantages - Strengthens the muscle throughout the range of motion • Can be adapted easily to suit different sports • Disadvantages - Muscle soreness after exercise because of the high stress levels • Muscles gain the most strength when they're at their weakest point of action Isometric training Isometric training means muscles contract but there is no movement at the muscle or joint. For example the wall sit exercise (stand with your back to a wall and bend the knees into a squat position and hold). • Advantages - Develops static strength • Inexpensive and easy to perform nearly anywhere as little equipment is required • Disadvantages - Muscles gain most strength at the angle used in exercise • Avoid if you have heart problems as they cause a rise in blood pressure due to a drop in blood flow to the muscle during this contraction.

    Zachary B.
    Zachary B.

    What are some different guidelines to weight training?ha

    Rk S.
    Rk S.

    Weight training: guidelines Working out the weights and repetitions for each exercise takes time and fiddling around. Before beginning your program, go into the gym and spend some time working this out. Basically you want to use the following guidelines. (Note: as in all training, make sure you have a good warm up before you start lifting weights.) for strength training - repetitions 8 or less for power training - repetitions 8-12 for LME training - repetitions 15 or more This means that for each exercise you need to know what your focus is. If it is all muscular strength, then the repetitions need to be less than 8. This means that you need to work out a weight such that you can only do 8 or less repetitions in a maximal effort. If it is muscular power, in a maximum effort you should only be able to complete between 8-12. For LME, the repetitions must be over 15. Another way of working out weight and repetitions is to work with repetition maximum (RM). RM refers to how much you can lift in just one repetition. In other words, how much can you lift in one go? For example, say you work on bench press and work out that 100kg is the most you can lift in one go. Therefore your RM = 100kg. To work out the weight for MS, MP and LME, you use percentages of your RM. Once you have the weight, try to complete as many repetitions as possible at that level. It works out to be about the same repetitions as the other method. Which way you choose is your choice - whichever is easiest.

    Muhammad S.
    Muhammad S.

    What are different guideline to weight training?

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