Principles of Resistance Training
Resistance training (training with weights) is a science, and in order to succeed with fitness goals, an individual needs to understand the science. If an individual applies the basic principles of resistance training, they will consistently feel and see improvements within their physical composition (muscle, fat, and bone density of the body) that will lead to more motivation in maintaining a fitness routine and will help them achieve their fitness goals.
The main concept of resistance training is applying different principles that will PROMOTE A PHYSICAL ADAPTATION. This occurs when the body is building new muscle that will help an individual achieve their goals.
The gym can be an intimidating experience for many reasons, but with the knowledge and basic understanding of how the body works with resistance training, an individual will develop confidence knowing that they are training correctly. This will help with motivation, consistency, autonomy, and achieving fitness goals.
The body’s muscles have actions. There are three different muscle actions: Concentric (flexing), Isometric (holding), and Eccentric (relaxing). Each muscle action is important to understand as they have a different role in what the individual is trying to achieve. Understanding the muscle actions and their functions is the first step to training correctly to achieve fitness goals.
Concentric Phase – This is known as “FLEXING”. This happens when the muscle fibers shorten and can also be used to measure someone’s strength.
Isometric Phase – This is a static hold with the muscle fibers. This phase is in between the concentric phase and eccentric phase. When an individual is in a static position, their muscles are in the Isometric Phase.
Eccentric Phase – This is the relaxing phase of the muscle action. This happens when an individual is going from flexing to relaxing. This occurs when the muscle fibers are lengthening. This is an important phase to understand, as the stronger an eccentric muscle action is for an individual, the stronger their concentric muscle action will be. Focusing on the eccentric muscle phase rather than the concentric muscle phase will help create stronger concentric force and improve performance in the gym.
There are 4 main ways to train when resistance training:
1) Power Training
2) Strength Training
3) Hypertrophy Training
4) Endurance Training
Each type of training requires different reps, sets, tempo (TUT – time under tension), and rest. The type of training an individual selects should be catered towards their goals. Below is a detailed analysis and the vocabulary used for each type of training:
Vocabulary
Repetitions (reps) – The number of repeating movements for an exercise performed before a rest.
Sets – The number of times an individual will perform the same repetitions before the exercise is concluded.
Tempo – The speed at which an individual performs each exercise (slow, moderate, fast). The tempo changes based on the type of training being used, but it would look like: 1:0:2:1 (1 second concentric phase, 0 second isometric phase, 2 second eccentric phase, 1 second isometric phase). This is considered the rhythm of the exercise and is arranged by: Concentric Phase - Isometric Phase - Eccentric Phase - Isometric Phase.
Time Under Tension (TUT) – The amount of time the muscle is experiencing stimulation (contracting, holding, flexing, relaxing). By slowing down movements and increasing the duration of each repetition, TUT places greater stress on the muscle fibers. This can lead to improved muscle growth (hypertrophy), strength gains, and better muscular endurance, since the muscles are challenged for a longer period.
Rest – The amount of time in between each set.
Types of Training
Power Training – Training the body to perform a movement or lift an object from one area to another as fast as possible.
Reps: 1 – 5
Intensity: 75 – 85%
Sets: 3 – 5
Tempo: 1:0:1:0 or fastest controllable tempo
Rest: 1 – 2 minutes
Strength Training – The ability to perform a movement (exercise) with as much muscle recruitment as possible (strength).
Reps: 1 – 6
Intensity: 85% or greater
Sets: 3 – 5
Tempo: 3:0:1:0
Rest: 2 – 5 minutes
Hypertrophy Training – Training for muscle size. This style of training is focusing on developing as much size as possible for a muscle area. In order to achieve this, an individual will require more muscle stimulation with Time Under Tension (TUT). This creates a slower tempo for each exercise.
Reps: 6 – 12
Intensity: 67 – 85%
Sets: 3 – 4
Tempo: 3:1:3:1
Rest: 30 – 60 seconds
Endurance Training – Training the body to perform an exercise for an extended period of time.
Reps: 15 or more
Intensity: 67% or less
Sets: 1 – 3
Tempo: 4:0:6:0
Rest: 30 – 60 seconds
Principles of Resistance Training
Principle of Progressive Overload – The body’s adaptation to overcome a stress greater than what it regularly encounters. In order to see growth and improvement to physicality and function, the body must be exposed to a greater stress environment (weight training, cardio training). This forces the body’s muscular tract, bones, and cardiorespiratory system to adapt to the new environment. This will promote physical adaptations by having the body develop more muscle, strength, denser bones, and a healthier heart.
Principle of Variability – Modifying different elements of training to promote physical adaptations. These elements are: volume (reps), intensity (weight/resistance), tempo, and rest. The body is constantly adapting to its environment; this is why it’s important to consistently change different elements of a workout program in order to achieve continued growth. This principle can be applied to workouts and workout programs.
To learn more about tracking workouts to get results please visit: https://dietfithealth.com/pages/tracking-your-workouts-to-get-results
Principle of Reversibility – When the body gradually declines back to its original state before experiencing exercise. This is called atrophy, and it’s the reduction in muscle mass due to the lack of stimulation, activity, and exercise. Atrophy only occurs when the body has not received stimulation or exercise in TWO weeks.
Volume and Intensity – Volume is the amount of repetitions an exercise is performed (6, 8, 10, 12, etc.), and intensity is the amount of weight the exercise is performed with (resistance). Volume and intensity are both key factors to promote physical adaptations. They are important to keep track of in training as they both need to be changed often in order to see continued growth and physical adaptations. The body is constantly adapting to its environment; changing these two elements often and consistently are paramount for success. They are also related to The Principle of Variability.
To learn more about changing volume and intensity please visit: https://dietfithealth.com/pages/tracking-your-workouts-to-get-results
Time Under Tension (TUT) – The amount of time a muscle is exposed to stimulation. Time Under Tension (TUT) is not only providing the body with stimulation, but it is training the body to perform a movement in a specific way. If an individual is training their body to receive more muscle activation, then the movement will be slower, which will create more stimulus for the muscle that will promote growth but will also cause the individual to perform the same movement slower without resistance. The same applies if performing a fast movement; the individual is training the body to perform a movement at a certain speed. This is important to consider when it comes to resistance training, as the body is also adapting to the speed at which an exercise or movement is being performed (tempo).
Different Types of Exercises – There are different types of exercises. They can be focused on one joint and one muscle group, and multiple joints and multiple muscle groups. These are accessory and compound exercises.
Accessory exercises focus on one area of the body to perform a movement, and they are mainly exercises to help build strength and maneuverability to perform compound exercises more effectively. Some of these exercises are: bicep curls, triceps extensions, lateral raises, leg extensions. They can also target different muscle groups that do not receive as much stimulation in compound exercises. This can aid in developing a well-balanced and functional physicality. Compound exercises are multi-joint and multiple muscle group movements (bench press, squat, deadlift). They require more energy as they are using multiple muscle groups of the body to perform a movement. They should be performed at the beginning of a workout as they require more energy exertion. Compound exercises also have a correlation with sports, everyday movements, and daily activities of living.
Overcoming A Plateau (de-loading) – When the body becomes complacent to an exercise and no longer creates physical adaptations for the muscle group. This occurs when an exercise has been performed at the same volume and intensity over an extended period of time so the muscles are no longer receiving a new stimulation. To overcome a plateau, an individual needs to apply a “DE-LOADING” phase (1 week) in their workout routine. De-loading is lowering the intensity of the exercise (weight being used) and focusing on high volume repetitions. This resets the body’s Central Nervous System (CNS) and will create a new stimulation for the muscles. The following week, an individual can continue continue with their previous workout, increasing intensity and volume.
Sources
- International Sports Sciences Association (ISSA). ISSA Curriculum Materials