FREE WEIGHTS VS RESISTANCE MACHINES
G. PROGRAM DESIGN & RESISTANCE TRAINING VARIABLES
A resistance training program is first developed by making decisions about what goal you want to accomplish, and then making sure there is balance and variation in your program.
Thus, a workout is created by deciding choice of exercise, order of exercise, RM load, number of sets and repetitions, rest periods, and other variables. It is important that the instructor be aware of the program manipulations, which will change the workouts over time.
A workout is changed by manipulating the acute program variables to address the chronic considerations. After a certain amount of time, changing the acute workout is important in order to reduce boredom, injury, and over training. Variation of stimulus seems to be the key in effecting change in the muscle tissue and neural factors. Proper use of cycling concepts will allow better development of strength and power.
1. Selection of Exercise
To reduce the risk of muscle imbalance, it is essential to strengthen the major muscle groups.
The major muscles include: Legs (quads & hams), Chest (pecs), Back (traps, lats, &
rhomboids), and Shoulders (delts). Smaller muscles groups such as the Arms (bis and tris),
Lower Legs (calves), and Abs should also be trained. If possible, it is advisable to train the following muscle groups as well: Obliques and adductors/abductors.
Training major muscle groups is necessary for comprehensive and cooperative muscle development. Training some muscles and excluding others typically produces poor overall results and leads to muscle injuries.
2. Choice of Exercise
When designing a resistance program, an obviously important variable for consideration is the “choice of exercise.” The choice of exercise is usually related to the:
a. Specific muscular movement related to the sport activity b. Those areas of the body most prone to injury.
An exercise can be classified as either a:
1. Body part exercise (isolated) 2. Structural exercise (compound)
Body part exercises usually involve the isolation of a muscle (e.g. bicep curl, military press, etc.) A structural exercise usually involves the use of many muscles to produce a movement (i.e. squat, bench press, etc.). One should remember that every time you change the angle of an exercise you functionally change that exercise. You can also change that exercise as you cycle through the year.
3. Order of Exercises
The order of the exercises will affect the severity of the workout. The order will develop the basic framework for the workout.
Some basic questions to ask are:
Does the workout progress from upper to lower body or vice versa?
Does the workout progress from body part (small muscle group) to structural (larger muscle group) or just the opposite?
Classically, exercises have been ordered upper body to lower body and large muscle group to small muscle group. One has to evaluate the exercise based on the training level of the athlete. A beginner should start out with a less severe workout order, thus the upper body to lower body progression is appropriate. Typically a circuit training routine is set up from large to small muscle groups, lower body to upper body.
4. Intensity
Intensity is determined primarily by the amount of resistance (load). It is also affected by the number of sets and reps, the rest interval, exercise speed, and the duration of the workout.
In strength training circles, labeling the loads as being light, medium, or heavy can differentiate intensity. The following guidelines are used (based on 1 RM):
Heavy: 90-100% effort
Medium: 80-89% effort
Light: 10-79% effort
For example, say an athlete has a personal best (1RM) of 400 Lbs., and his workout demand and exercise intensity level of 80% for a predetermined number of repetitions. Thus, the
athlete will use 320 Lbs. for the exercise (80% of 400 Lbs. =320Lbs.). Increasing the intensity of an exercise by increasing the velocity of the movement is important when a major goal is to increase the power output of the muscle and not just its ability to lift maximal loads.
Strength training is at the opposite end of the continuum for endurance training. Performing low-intensity exercise for a relatively long time develops endurance, whereas performing high-intensity exercise for a relatively short time develops strength. In athletic strength training, the intensity is high and it is normally on the range of 4 to 6 RM and at times as low as 2 RM.
Research indicates that most people can complete 8 repetitions with 85% of their maximum resistance and 12 repetitions with 75% of their maximum resistance. In most cases, 75 % to 85% of maximum resistance provides and optimum training intensity for muscle
hypertrophy. This is the reason why 8 to 12 repetitions are popular in strength training routines. The exact amount of weight that fills that requirement is determined by trial. In the past, resistance was determined from the maximum amount of weight that could be used for one repetition. However, that method presents a high risk of injury.
Research has proven that training at 65% of 1 RM for 10 reps is sufficient to elicit an
increase in muscle strength for the beginner weight lifter. Thus, is a person is concerned with strength fitness, 10 to 15 reps with an intensity of 60% to 70% of 1 RM is an acceptable way to train to obtain the desired results.
RM Load
As a rule of thumb, one can use the repetitions maximum continuum as a guide to determine the primary muscular feature being developed.
1 15 to 30
STRENGTH ENDURANCE
When 6 RM or less is used in a set, strength is primarily being developed. When 8 RM to 12 RM are used, hypertrophy is the primary feature being developed.
Safety Note: Some exercises require care in using 1 RM loading due to possible injury (e.g., hamstring curl, stiff leg dead lift exercises).
The development of a particular feature of muscular performance (i.e., absolute strength, etc.) is directly related to the load used. In designing programs, one must address this program variable when prescribing exercise.
5. Number of Sets
When designing a resistance-training program, the number of sets used for exercises is an
productive. The number of sets for each exercise will produce part of the training stimulus for muscle tissue. The number of sets for each exercise will also interact with the
administrative variable of time needed for a workout. Thus, the length of the workout can be determined once the total number of sets and rest periods between sets has been determined.
Not all exercises will require the same number of sets during a workout. For general fitness related strength gains, 1-3 sets is recommended.
6. Rest and Recuperation
Recovery, both between sets of exercise and between training sessions are an important factor. The rest periods allowed between sets of exercises are in large part determined by the goals of the training program.
a. Rest Between Sets
If the goal of the program is to increase the ability to exhibit strength, relatively long rest periods (several minutes) and heavy resistance should be used. It should be noted that it takes about 20 seconds for half of the muscles’ energy (ATP-PC System) to be regenerated, and slightly over 3 minutes for full restoration. For muscular endurance, a rest period of 30 to 60 seconds between sets is sufficient. Most bodybuilding routines involve rest intervals of 60 to 90 seconds between sets. Rest period between sets for large muscles such as quadriceps (as in squats) may require rest period for 3 to 5 minutes.
b. Rest Between Exercises
The amount of rest between exercises depends on the muscle groups exercised that day and whether the training is directed towards strength, hypertrophy, or endurance.
In a total body routine, alternating upper/lower body also works. Consequently, the amount of rest between exercises is minimal. For example, after doing bench presses and before doing military presses, leg presses could be done to allow recuperation time for military presses.
c. Rest Between Workouts
The recovery period between workouts is the most misunderstood and neglected factors of strength training. If the time between workouts is too short, the muscles will become chronically fatigued and will actually decrease in strength. Although recuperation time is related to training experience, 48 to 72 hours of rest between workouts for the same muscle group each week.
7. Frequency of Training
Sensible strength training places safe, but significant stress on the muscles and connective tissue. Following the exercise session, repair and rebuilding processes take place during which proteins are synthesized and muscles achieve a slightly greater level of strength.
Generally 48 hours are required to complete this redevelopment cycle. Taking too little recovery time is counterproductive because the next training stimulus comes before the muscles have attained their optimum strength level. For best results, each successive workout should occur at the peak of the rebuilding process, thereby assuring continuous progress.
For basic strength fitness, most women and men respond well to 3 non-consecutive training days per week, such as a Monday-Wednesday-Friday sequence. Training more
often usually produces poorer results. However, it is not possible to perform 3 training sessions per week, 2 equally spaced workouts will provide substantial strength gains.
Although not ideal, a Monday-Thursday or Tuesday-Friday schedule is sufficient for
improving strength fitness. In body building routines, a frequency of 4 to 6 days per week is normal. Frequency of training is affected by the systems of training used and the availability of time.
8. Volume
In reference to exercises, sets, and reps, volume refers to how many, not how heavy. A high volume workout means performing many exercises with many sets and reps. Low volume means doing fewer exercises, sets, and reps.
For novice lifters, strength gains can be achieved by simply increasing the volume of the workouts and maintaining a fairly low intensity. As the lifter becomes more accustomed to strength training and his or her body adapts to the stress, the intensity and the volume of the workouts should be increased. The advanced lifter can perform more sets, reps, and
exercises at a higher intensity.
9. Length of Workout
Although competitive body builders and weightlifters, like all athletes, must devote considerable time and effort to their sports, relatively little time is necessary for achieving strength for general fitness. Like aerobic conditioning, 30 minutes of regular and proper training provides sufficient stimulus for most people to reach their strength potential for fitness.
10. Movement Speed
With safety as the number one concern, it is important to perform strength-training exercises in a slow, controlled manner. Fast movement places considerable stress on the muscles, connective tissue, and should be avoided. Many people prefer fast strength training because they use heavier weight loads. However, it is momentum, rather than muscle that permits this type of training. Actually, fast strength training is more dangerous and less effective than slow strength training. Slow strength training is characterized by more muscle tension, more muscle force, and more muscle fiber recruitment, all of which enhance strength
development.
Although actual movement speeds may vary somewhat, a good guideline is 60 degrees of movement per second. Because many exercises traverse about 120 degrees, this corresponds to about 2 seconds for each lifting movement. A momentary pause in the fully contracted position, followed by a lowering movement, represents good technique. The lowering movement should be at least as long as the lifting movement because muscles produce more force in the lowering (eccentric) phase than in the lifting (concentric) phase of the movement.
References:
Pollock, M.L., Gaesser, G.A., Butcher, J.D., Despres, J.P., Dishman, R.K., Franklin, B.A., Garber, C.E. ACSM position stand on the recommended quantity and quality of exercise for developing and maintaining cardio respiratory and muscular fitness, and flexibility in healthy adults. Medicine & Science in Sports & Exercise Vol 30, No. 6, pp. 975-991, 1998.
Howley, E.T., & Franks, B.D. Health Fitness Instructor’s Handbook. Human Kinetics, 1997, 3rd ed.
Baechle, T.R. & Earle, R.W. Essentials of Strength Training and Conditioning. Human Kinetics, 2000, 2nd ed.
Cotton, R.T. Personal Trainer Manual. American Council on Exercise. 1997 2nd ed.
Tharrett, S.J. & Peterson, J. A. ACSM’s Health/Fitness Facility Standard and Guidelines.
Human Kinetics, 1997, 2nd ed.