Strength training aims to increase the size, strength and
endurance of your muscles. There are
certain principles that are used to achieve this.
This article will discuss some of those principles and how to correctly
The first principle in strength training is overload.
For strength gain the muscle must always be asked to perform more than it
is used to doing. This can be
accomplished by a weight increase or by more reps.
It might also be accomplished by changing hand position on the weight or
the angle at which the exercise is performed.
Another principle is progression.
The muscle must continue to encounter an increasing resistance to meet
overload. This means that rep
increases aren’t enough to consistently meet overload.
The weight, or resistance, must be slowly increased.
To achieve results, the strength training program must continuously
Specificity of the exercise is another principle of
strength training. The gains you
achieve will depend on the muscle groups used and the pattern of movement.
Specificity says that if you want gains in strength you will need to
train closer to you RM1. If you want
gains in endurance you will need to use lower weight with more reps.
The arrangement of activity is another factor in strength
training. For maximum effect, you
must use a focused warm-up to warm the specific muscle about to be used.
The next activity is stretching.
Stretching increases the blood flow to the muscle and increases the
flexibility of the muscle and lessens the risk of injury.
Then we go to the actual workout.
Experts suggest working the larger muscle groups first, then moving on to
the smaller muscle groups. This is
because the smaller muscles are included in the larger group, so you get more
benefit before you tire.
The final principle of effective weight training that I
will mention is also a safety factor.
Breathing is a very important part of training.
Proper breathing assures that the blood flowing through the muscles is
properly oxygenated. You should time
your breathing to exhale through your mouth while as you are performing the
work. This becomes very important as
the weight you are moving increases.
Failure to breathe properly can cause blood pressure to become dangerously high.