Strength training
Strength training, also known as weight training or resistance training, is exercise designed to improve physical strength. It may involve lifting weights, bodyweight exercises, isometrics, and plyometrics.
Training works by progressively increasing the force output of the muscles and uses a variety of exercises and types of equipment. Strength training is primarily an anaerobic activity, although circuit training also is a form of aerobic exercise.
Strength training can increase muscle, tendon, and ligament strength as well as bone density, metabolism, and the lactate threshold; improve joint and cardiac function; and reduce the risk of injury in athletes and the elderly. For many sports and physical activities, strength training is central or is used as part of their training regimen.
Principles and training methods
Strength training follows the fundamental principle that involves repeatedly overloading a muscle group. This is typically done by contracting the muscles against heavy resistance and then returning to the starting position. This process is repeated for several repetitions until the muscles reach the point of failure. Strength training typically follows the principle of progressive overload, in which muscles are subjected to gradually increasing resistance over time to stimulate adaptation and growth. They respond by growing larger and stronger.Beginning strength-trainers are in the process of training the neurological aspects of strength, the ability of the brain to generate a rate of neuronal action potentials that will produce a muscular contraction that is close to the maximum of the muscle's potential.
Proper form
Strength training also requires the use of proper or 'good form', performing the movements with the appropriate muscle group, and not transferring the weight to different body parts in order to move greater weight. An injury or an inability to reach training objectives might arise from poor form during a training set. If the desired muscle group is not challenged sufficiently, the threshold of overload is never reached and the muscle does not gain in strength. At a particularly advanced level, however, "cheating" can be used to break through strength plateaus and encourage neurological and muscular adaptation.Maintaining proper form is one of the many steps in order to perfectly perform a certain strength training technique. Correct form in weight training improves strength, muscle tone, and maintaining a healthy weight. Improper form can lead to strains and fractures.
Stretching and warm-up
Weight trainers often spend time warming up before starting their workout, a practice strongly recommended by the National Strength and Conditioning Association. A warm-up may include cardiovascular activity such as light stationary biking, flexibility and joint mobility exercises, static and/or dynamic stretching, "passive warm up" such as applying heat pads or taking a hot shower, and workout-specific warm-up, such as rehearsal of the intended exercise with no weights or light weights. The intended purpose of warming up is to enhance exercise effectiveness and reduce the risk of injury.Evidence is limited regarding whether warming up reduces injuries during strength training. As of 2015, no articles existed on the effects of warm-up for upper body injury prevention. For the lower limbs, several programs significantly reduce injuries in sports and military training, but no universal injury prevention program has emerged, and it is unclear if warm-ups designed for these areas will also be applicable to strength training. Static stretching can increase the risk of injury due to its analgesic effect and cellular damage caused by it.
The effects of warming up on exercise effectiveness are clearer. For 1RM trials, an exercise rehearsal has significant benefits. For submaximal strength training, exercise rehearsal does not provide any benefits regarding fatigue or total repetitions for exercises such as bench press, squats, and arm curl, compared to no warm-up. Dynamic warm-ups enhance strength and power in upper-body exercises. When properly warmed up the lifter will have more strength and stamina since the blood has begun to flow to the muscle groups. Pulse raisers do not have any effect on either 1RM or submaximal training. Static stretching induces strength loss, and should therefore probably not be performed before strength training. Resistance training functions as an active form of flexibility training, with similar increases in range of motion when compared to performing a static stretching protocol. Static stretching, performed either before or after exercise, also does not reduce muscle soreness in healthy adults.
Breathing
Like numerous forms of exercise, weight training has the potential to cause the breathing pattern to deepen. This helps to meet increased oxygen requirements. One approach to breathing during weight training consists of avoiding holding one's breath and breathing shallowly. The benefits of this include protecting against a lack of oxygen, passing out, and increased blood pressure. The general procedure of this method is to inhale when lowering the weight and exhale when lifting the weight. However, the reverse, inhaling when lifting and exhaling when lowering, may also be recommended. There is little difference between the two techniques in terms of their influence on heart rate and blood pressure.On the other hand, for people working with extremely heavy loads, breathing à la the Valsalva maneuver is often used. This involves deeply inhaling and then bracing down with the abdominal and lower back muscles as the air is held in during the entire rep. Air is then expelled once the rep is done, or after a number of reps is done. The Valsalva maneuver leads to an increase in intrathoracic and intra-abdominal pressure. This enhances the structural integrity of the torso—protecting against excessive spinal flexion or extension and providing a secure base to lift heavy weights effectively and securely. However, as the Valsalva maneuver increases blood pressure, lowers heart rate, and restricts breathing, it can be a dangerous method for those with hypertension or for those who faint easily.
Training volume
Training volume is commonly defined as sets × reps × load. That is, an individual moves a certain load for some number of repetitions, rests, and repeats this for some number of sets, and the volume is the product of these numbers. For non-weightlifting exercises, the load may be replaced with intensity, the amount of work required to achieve the activity. Training volume is one of the most critical variables in the effectiveness of strength training. There is a positive relationship between volume and hypertrophy.The load or intensity is often normalized as the percentage of an individual's one-repetition maximum. Due to muscle failure, the intensity limits the maximum number of repetitions that can be carried out in one set, and is correlated with the repetition ranges chosen. Depending on the goal, different loads and repetition amounts may be appropriate:
- Strength development : Gains may be achieved with a variety of loads. However, training efficiency is maximized by using heavy loads. The number of repetitions is secondary and may be 1 to 5 repetitions per set.
- Muscle growth : Hypertrophy can be maximized by taking sets to failure or close to failure. Any load 30% of 1RM or greater may be used. The NCSA recommends "medium" loads of 8 to 12 repetitions per set with 60% to 80% of 1RM.
- Endurance: Endurance may be trained by performing many repetitions, such as 15 or more per set. The NCSA recommends "light" loads below 60% of 1RM, but some studies have found conflicting results suggesting that "moderate" 15-20RM loads may work better when performed to failure.
Movement tempo
The speed or pace at which each repetition is performed is also an important factor in strength and muscle gain. The emerging format for expressing this is as a 4-number tempo code such as 3/1/4/2, meaning an eccentric phase lasting 3 seconds, a pause of 1 second, a concentric phase of 4 seconds, and another pause of 2 seconds. The letter X in a tempo code represents a voluntary explosive action whereby the actual velocity and duration is not controlled and may be involuntarily extended as fatigue manifests, while the letter V implies volitional freedom "at your own pace". A phase's tempo may also be measured as the average movement velocity. Less precise but commonly used characterizations of tempo include the total time for the repetition or a qualitative characterization such as fast, moderate, or slow. The ACSM recommends a moderate or slower tempo of movement for novice- and intermediate-trained individuals, but a combination of slow, moderate, and fast tempos for advanced training.Intentionally slowing down the movement tempo of each repetition can increase muscle activation for a given number of repetitions. However, the maximum number of repetitions and the maximum possible load for a given number of repetitions decreases as the tempo is slowed. Some trainers calculate training volume using the time under tension, namely the time of each rep times the number of reps, rather than simply the number of reps. However, hypertrophy is similar for a fixed number of repetitions and each repetition's duration varying from 0.5 s - 8 s. There is however a marked decrease in hypertrophy for "very slow" durations greater than 10 s. There are similar hypertrophic effects for 50-60% 1RM loads with a slower 3/0/3/0 tempo and 80-90% 1RM loads with a faster 1/1/1/0 tempo. It may be beneficial for both hypertrophy and strength to use fast, short concentric phases and slower, longer eccentric phases. Research has not yet isolated the effects of concentric and eccentric durations, or tested a wide variety of exercises and populations.