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fitness and weight training for athletes
THIS IS A GREAT ARTICLE THAT EXPLAINS THE PRINCIPLE OF MUSCLE OVERLOAD TRAINING IN A SIMPLE STRAIGHTFORWARD WAY Success with Strength Training.
Strength training is one of the most effective way to turn your body
into a great fat burning machine and stay in great shape! It is the most
productive form of exercise there is! In order to be successful with
strength training there are some basic principles that must be
followed if you want to receive the many benefits which strength
training has to offer! The three most critical factors are
progressive overload, intensity, and recovery.
Progressive overload simply means that you must force your muscles to work harder each time. That means you can't use the same weight every workout, regardless of how many sets or reps you do. The best way to do this is by attempting to increase the resistance / weight used and, or increase the number of repetitions performed at each workout. Once you have overloaded the target muscle group you must then allow for proper recovery and over compensation. This means you must rest long enough to allow for recovery of the targeted muscle group, the nervous system, refill glycogen stores (Energy stored within your muscles), and also allow enough time for the muscles to make improvements or increases. |
This process takes time. Generally, it takes between 2-7 days
to recover from a strength workout! The harder you work the longer
it takes your body to repair. Don't short-circuit your progress by
strength training too often!
Intensity is also very important. You must force your body to
increase its strength. For example, if you typically do 3 sets of 10
reps on the leg press at 115 pounds, and your legs are capable of
doing 16 reps, why is your body going to make any improvements? Your
body will only add muscle if you force it to work at a higher level
than it is used to. The most effective way to overload your muscles
is to perform one or two sets per exercise, and continue each set to
muscular failure. That means continuing each set until no more
repetitions are possible. Challenge yourself!
Strength train no more than three times per week!
Perform 1-2 sets per exercise!
Choose 1-2 exercises for small muscle groups and 2-3 for large
muscle groups. (ex. 2-3 exercises for legs, back, chest, and 1-2 for
arms, shoulders, etc.)
Choose no more than 8-10 exercises and work hard on them! . Always
keep a record of all workouts! . Take each set to failure or
fatigue!
Perform each exercise SLOWLY! Force the muscle to do the work -- NOT
momentum!
As soon as you see a slow down in progress it's time to make a
change to your program!
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