There are a wide variety of strength training principles in use today. However, most of them are not unanimously approved by strength training professionals, so the validity of their use is questionable. But there are also principles that all professionals recognize: the principle of specificity, the principle of progressive overload, the principle of individuality, the principle of diversity, the principle of maintenance and the principle of reversibility. These principles are so important that they can be considered the laws of strength training.
The principle of specificity
The principle of specificity is one of the basic principles of building strength training programs. It is often referred to by the acronym SAID, which stands for Specific Adaptation to Imposed Demands. By definition, this means training in a specific manner to obtain specific results.
For example, if the goal is to increase 1RM strength, then optimizing strength gains requires training with appropriate rep ranges, appropriate rest periods, and appropriate frequency. If the goal is to improve athletic performance in a particular sport, then the exercises should imitate the movements used in that sport and be performed at approximately the same intensity as during sports competitions.
The principle of specificity is one of the most important in strength training, because if it is not followed, the benefits of following all other principles will be negated.
Important points
No matter how you train, before you start training, pay attention to a number of recommendations:
- A set of strength exercises in the gym is always performed after a good warm-up. Loading cold muscles is not only ineffective, but also extremely unsafe, especially if you are working with weights. You can also get injured on the horizontal bar or uneven bars. By the way, despite its apparent simplicity, strength exercises at home should also be done after active warming up.
- Review your diet. For heavy physical training, you will need plenty of protein and carbohydrates.
- Provide your body with rest between workouts for at least 2 days. That is, if you trained today, the next workout in the same strength style should be the day after tomorrow. Muscles need time to recover.
- Listen to your body. Sharp pain during exercise indicates an injury. You shouldn't continue lifting weights through this pain until you figure out its source.
- A strength training program should be designed by a qualified professional. Otherwise, you risk losing time or health.
Since a diploma or certificate does not always indicate the proper level of practical skills and knowledge of its owner, you can collect feedback on the work of a particular trainer.
It’s good if a person has a medical or biomedical education, and has more than one year of training in the gym. Then he will be able, at a minimum, not to harm, and ideally to help, by developing a safe and effective strength complex.
The principle of progressive overload
The principle of progressive overload is the practice of constantly increasing the training load as the muscles become accustomed to the previous level of load. This can be done by increasing the weight lifted, the number of repetitions performed, or the total number of sets; or by reducing the rest time between sets.
Constantly increasing the load on the muscle allows it to increase its strength and prevents stagnation. This is one of the most important principles of strength training, and it was also one of the first to become known. Without progressively overloading the muscles, changes in muscle strength and size will cease.
For example, while three sets of 10 reps on the bench press with a 135-pound barbell may seem like a big challenge at the beginning of a strength training program, after a few weeks the same three sets of 10 reps with the same barbell weight will be easy.
To ensure that training does not stop causing changes in the muscles at this stage, you must take one of the following steps: increase the weight of the barbell, perform more than 10 repetitions in one approach, increase the number of approaches to more than three, or reduce the rest periods between them.
Power training
Any movement we make—whether we walk or drive a car—uses muscles. Muscles are a unique structure. They can contract and relax, thereby producing energy. Muscles are metabolically active, i.e. The more muscle mass you have, the higher your metabolic rate (the number of calories you need) at rest and during athletic training. With proper training—strength exercise—the muscles become more pliable, stronger and increase in size.
Strength training is an integral part of a proper sports training plan. They are so important that they immediately include 2 components (out of 5) of Physical Fitness: muscle strength and muscle endurance.
But if you don't know anything about strength training, how do you start? Straight from this article! This review article will tell you everything a beginner needs to know, and will also offer some recommendations for experienced athletes.
Definition
Strength training is a set of sports exercises with a constant increase in weight load, aimed at strengthening the musculoskeletal system.
Other names
Weight lifting, iron training, bodybuilding, resistance training.
Advantages
Regular strength training increases the size and strength of muscle fibers. They also strengthen tendons, ligaments and bones. All these changes have a positive effect on your physical condition, appearance and metabolism, while reducing the risk of joint diseases and muscle pain.
Muscles are metabolically active tissues. This means that the more muscle mass you have, the faster your resting metabolic rate. Therefore, strength training is a critical part of the weight loss process. Muscle weighs more than fat, so you can't judge by weight alone. You can burn fat and increase your muscle mass and strength, but your weight will remain the same or even increase.
Without regular strength training, muscle size and strength decrease over time. An inactive person after 20 years loses 250 grams of muscle mass per year. After 60, these losses double. But this can be completely avoided. With constant strength training, you can live your entire life with stable muscle mass and periodically restore lost muscle tissue.
Basic principles
Strength training is based on four basic principles.
Tension principle:
The basis of strength training is creating tension in the muscles (or muscle groups). Tension in the muscles is created by working with loads. Loads are weights (dumbbells, barbells, etc.), exercise machines, elastic bands, or your own body weight (push-ups, for example). Read more about the three ways to load muscles:
Gymnastics (body weight): You use only your own body weight to train your muscles. However, this method is ineffective for deep muscle training and strength development. However, gymnastics perfectly trains the main muscle groups and is quite sufficient to maintain the level of muscle strength. Examples of exercises: push-ups, pull-ups, squats, abdominal swings, Pilates.
Fixed Load: This training method involves using a fixed load throughout the entire exercise cycle. For example, you do elbow curls with 5 kilogram dumbbells to train your biceps - the weight of 5 kilograms remains constant throughout the entire execution. This way you can strengthen all major muscle groups. Examples of exercises: dumbbells, elastic bands and some exercise machines.
Variable load: In this training method, the load changes while the exercise is being performed. This creates a more consistent load throughout the movement. For example, when lifting weights, it is easier to lower the weight than to lift it (since gravity interferes). Some machines use different angles and gravity to create equal force when lifting and lowering the weight (i.e. lowering is as hard as lifting).
Overload principle:
This principle states that for progressive muscle training, the load must be constantly increased, forcing the muscles to work harder and harder. The main task is to prevent the muscles from getting used to constant weight.
Everyone starts with a certain level of load. In order to become stronger, it is necessary to constantly increase the load on the muscles, forcing them to adapt to new conditions. The muscles gradually begin to grow. There are two main types of force overloads, depending on the type of muscle contraction:
Isometric means "same length". These are high-intensity muscle contractions that do not change their length. In other words, your muscles work very intensely, but they themselves remain motionless (there is no lengthening/contraction of the muscles). Isometric exercises are good for variety and for maintaining fitness, but they do not allow you to increase strength because they do not work the muscles enough. For example: maximum force in relation to a stationary object, such as a wall, or holding a certain position with force. Exercises: yoga, incline board, etc.
Isotonic means “same effort.” When you lift weights or work with a resistance band, your muscles contract and lengthen in response to the given load. This happens with every repetition. However, the force produced by the muscles will vary throughout the movement - the greatest force occurs when the muscles are fully contracted. Unlike isometric exercises, isotonic training helps build strength.
Point effect principle:
It says that only the muscle or muscle group that you train will be “pumped up.” Those. If you constantly do elbow curls, your biceps will become bigger and stronger, but no other muscles will be affected. Therefore, when strength training, it is important to focus on all major muscle groups.
Power loss principle:
If you haven’t trained for a long time, then all your strength gains will be lost. Muscles will weaken in less than 2 weeks!
Basic Elements: Frequency, Intensity, Time and Type
Always remember the basic principles of any training - Frequency, Intensity, Time and Type.
Frequency: Number of workouts per week. Each muscle group should be trained at least 2 times a week and a maximum of 3 times a week if you have the time and desire. Training once a week is quite suitable for maintaining shape, but it is clearly not enough to “pump up” muscles. Be sure to rest 1-2 days between workouts for the same muscles or muscle groups. Rest days allow your muscles to recover from the small tears that inevitably occur during strength training—that's how you get stronger. For example, if you perform a full set of exercises on Monday, then you need to rest until Wednesday or Thursday (1-2 days). If you decide to split up your strength training and train your upper body, for example, on Monday, and your lower body on Tuesday, then there is nothing wrong with that, since different muscle groups are working.
Intensity: How much weight/load This is quite a difficult point and if you are a beginner, you will have to spend some time on trial and error. The intensity of the workload should make you sweat. When you perform the last repetition, the muscles should be tired and loaded to such an extent that it is no longer possible to do another repetition. Many people don't follow this principle because they don't know that it is the correct way to strength train. They just lift the weight a set number of times and that's it.
For example, if you are going to pump your biceps by bending your arm with dumbbells at the elbow 10 times, then you should not stop at exactly 10 repetitions, but continue the exercise until you feel complete muscle fatigue and cannot do another repetition. You can continue to do further repetitions (at least 25) or simply increase your weight until you feel maximum fatigue already on the 10th repetition. Remember that there are different types of loads: weights, tubes and sticks, your own weight, additional inclination, simulators. What weight/load you work with is directly related to the number of repetitions.
Time: Number of repetitions and sets One repetition is an action from the starting position to the final position and back. Most people do about 8-15 reps. A set is one set of repetitions (e.g. 8-15). Most people do 1-3 sets with rest in between.
How many repetitions should you do? There are two approaches, depending on what you want to achieve - develop strength or increase your endurance and tone. If you are working on developing strength, then experts recommend doing fewer repetitions (8-10). And since you'll be doing fewer reps, you'll need more weight to get tired by the end of 8-10 reps. If you are working on endurance and tone (to reinforce your aerobic training), then it would be better to perform 10-15 repetitions. Naturally with less weight.
The ideal number of approaches is a constant cause for controversy and disagreement. In principle, it is correct to adhere to the rule of 1-3 approaches. Research shows that doing 2 sets is not particularly different from doing one. And doing 3 approaches is no better than two. The only difference is 1 or 3 approaches. If you perform the exercise correctly (to the point of maximum fatigue), you can maintain and even increase strength by doing just 1 set. But if you have free time, then the best option would be to start with 2 approaches.
Be sure to rest 30-90 seconds between sets. This time is best spent stretching your muscles, catching your breath, and taking a sip of water.
- In addition to resting between approaches, there is another training option (especially useful for those who are limited in time) - CYCLIC TRAINING. With this approach, instead of resting, you simply start training other muscles. Those. For example, you pump up your biceps, and then move on to your triceps without rest. In such a cycle you can include either 2 exercises (and repeat the cycle 1-3 times, and then move on to the other two), or your entire workout. The main advantages are maintaining heart rate (just like in aerobics) and saving time.
Type: What activities count as exercise?
Try to train all major muscle groups: arms, neck, torso, back, legs. Remember that in addition to the visible muscles (biceps, core, abs), you also need to train the inverse muscles - triceps, back, lower back and hamstrings. Don't forget about the obliques, hips, abductors (abductor muscles) and adductors (adductor muscles). It is necessary to work out the upper and lower parts of the body equally well. Don't focus on one muscle group and neglect others. This can lead to uneven distribution of muscle mass, and consequently to injury and pain.
Cautions:
Correct body position:
Performing exercises from the correct positions is very important, as this helps to isolate and focus the entire load only on certain muscles. And besides, correct positions help prevent injuries.
- The trainers are more suitable for beginners. Everything is already prepared for them to perform the exercises correctly. Many simulators even show which muscle groups work and how to perform the exercise correctly.
- Working with weights requires more training and skill. After training on the machines, you will have enough experience and knowledge to start training with different weights. When working with weights, correct body position is extremely important! It is best to work with weights in front of a mirror and use special benches. Constantly monitor the accuracy of the exercises, the position of the body and joints. Control your shoulders, hips, knees and ankles. Your back should always be straight and your abs tense. If you work with heavy (for you) weights, then be sure to ask someone to watch you and back you up.
Correct breathing:
When doing strength training, you need to breathe properly. Many people “like” to hold their breath, which is actually very dangerous (blood pressure increases) and wrong. During aerobic exercise, we breathe more frequently and quickly. The same should happen during strength training.
Only then will the muscles receive enough oxygen and be able to remove all harmful substances. This increases the efficiency and productivity of your training! We will teach you:
- During the strenuous phase of the exercise (lifting weights), exhale sharply and completely.
- During the easy phase of the exercise (lowering the weight), inhale deeply.
Try to maintain this rhythm throughout the entire exercise and in each approach. At the beginning you will have to control yourself, but very soon it will become a habit. The main thing is don’t hold your breath!
The principle of individuality
The Personality Principle is the theory that any training program must take into account the specific needs or goals, as well as the personal abilities of the person for whom it is designed. For example, a beginner bodybuilder whose goal is to build muscle mass will have a training program that is significantly different from that of an experienced bodybuilder who has the same goal.
Differences in training programs will not be due to the desired results, but to their personal experiences. An advanced bodybuilder will require more intense and high-intensity training techniques to achieve the same goal as a beginner.
On the other hand, an experienced athlete whose goal is to gain muscle mass will train completely differently than an equally experienced athlete interested in increasing muscle strength. In this case, the differences in their training programs are based on differences in goals.
In general, an experienced athlete looking to increase muscle strength will train with fewer repetitions, heavier weights and less volume compared to an athlete looking to increase muscle mass.
Strength development
Strength training is practiced everywhere - in schools, the army, sports clubs. Strength training techniques vary from regular squats without weight to heavy powerlifting classes in the gym.
When a person first goes to the gym, often his main goal is to pump up volume. Such a thing as muscle strength fades into the background. As a result, many people stop exercising without seeing a noticeable “explosive” result.
However, it is important how many muscle fibers in the muscle work for the result, and not its thickness. Your strength primarily depends not on volume, but on the functional usefulness of your muscles. This explains the amazing phenomenon: a person with thinner arms than you can bench press 100 kg, but you cannot.
Strength training is aimed at general physical fitness of a person. For beginners, push-ups, pull-ups and squats are enough. For those who want to know the true capabilities of their body, training with iron will come in handy.
Strength fitness involves many areas. All kinds of strength training are designed for varying degrees of physical development. Therefore, everyone can choose the most suitable strength training method for themselves. The main thing is to remember that you need to train regularly, otherwise the results will go away the same way they came.
The principle of diversity
The principle of variety is that no matter how effective a training program is, it will only be effective for a short period of time. As soon as certain changes have occurred in a person, for which a specific training program is designed, it is necessary to find a new stimulus for the muscles, otherwise their development will stagnate. This is the basis of periodization (discussed in Chapter 3) and the main reason that makes the use of training cycles necessary.
Sources[edit | edit code]
- https://sydney.edu.au/news-opinion/news/2017/11/01/strength-exercise-as-vital-as-aerobic-new-research-finds.html
- ↑ 2.02.1 Bompa, TO, and Haff, G. G. 2009. Periodization: Theory and methodology of training. 5th ed. Champaign, IL: Human Kinetics.
- ↑ 3.03.1 Enoka, R. M. 2002. Neuromechanics of human movement. 3rd ed. Champaign, IL: Human Kinetics.
- Wade, AJ, Broadhead, MW, Cady, EB, Llewelyn, ME, Tong, HN, and Newham, DJ 2000. Influence of muscle temperature during fatiguing work with the first dorsal interosseous muscle in man: A 31P-NMR spectroscopy study. European Journal of Applied Physiology 81(3): 203-9.
- Moeller, F. et al. 1985. Duration of stretching effect on range of motion in lower extremities. Archives of Physical Medicine and Rehabilitation 66:171–73.
- Hagberg et al. 1979. Effect of training on hormonal responses to exercise in competitive swimmers. Eur J Appl Physiol Occup Physiol. 4l(3):211-9.
- ↑ 7.07.1 Jezova, D. et al. 1985. Plasma testosterone and catecholamine responses to physical exercise of different intensities in men. European Journal of Applied Physiology and Occupational Physiology, 54(l):62-66.
Reversibility principle
Principle of Reversibility - The essence of this principle is that if a strength training program is stopped, or even maintained at a minimum level of frequency and intensity, the strength or muscle gains gained from that program will not only stop progressing, but will also return to its original level.
Without a clear understanding of the basics of strength training, its practical application will be ineffective. Just as an athlete who doesn't understand the fundamentals of their sport will never be good at it, you won't be able to reach your full potential without understanding the fundamentals of strength training.
Whether your goal is to increase strength or muscle mass, having this knowledge will have a positive impact on your ability to achieve your goals. Once you understand the basic information, you will be able to implement training techniques and programs with less difficulty and still get more significant results from them.
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