Principles of progression in a weight training regimen.when you begin a resistance training regimen regimen /reg·i·men/ (rej´i-men) a strictly regulated scheme of diet, exercise, or other activity designed to achieve certain ends. reg·i·men n. 1. from an untrained starting point Noun 1. starting point - earliest limiting point terminus a quo commencement, get-go, offset, outset, showtime, starting time, beginning, start, kickoff, first - the time at which something is supposed to begin; "they got an early start"; "she knew from the , your body responds positively and quickly to the new stresses placed upon it, resulting in noticeable gains in just a few weeks. In the early phases of a program, these gains are not all that contingent on Adj. 1. contingent on - determined by conditions or circumstances that follow; "arms sales contingent on the approval of congress" contingent upon, dependant on, dependant upon, dependent on, dependent upon, depending on, contingent specific workout Workout Informal repayment or loan forgiveness arrangement between a borrower and creditors. workout 1. The process of a debtor's meeting a loan commitment by satisfying altered repayment terms. protocols. The three charts at the end of this article represent a summary of the American College American College is the name of:
Contraction of you are. you're you are you're be working to maximize In a graphical environment, to enlarge a window to the full size of the screen. See Win Maximize windows. muscle strength, hypertrophy hypertrophy (hīpûr`trəfē), enlargement of a tissue or organ of the body resulting from an increase in the size of its cells. Such growth accompanies an increase in the functioning of the tissue. or endurance Endurance See also Longevity. Atalanta feminine name denotes power of endurance. [Gk. Myth.: Jobes, 148] Boston marathon famous 26-mile race held annually for long-distance runners. [Am. Pop. Culture: Misc. . In order to see long-term gains Long-term gain A profit on the sale of a capital assets held longer than 12 months, and eligible for long-term capital gains tax treatment. in these specific areas, however, it is necessary to alter your training so the body continues to adapt to change in stimuli. This is known as progressive training, and it becomes essential for continued gains, particularly after 16 or so weeks of training. One study found that during the first three months of training, gains were similar between a single-set regimen of 8 to 12 reps and a periodized (defined below), multiple-set program. Only the latter regimen yielded improvements over the subsequent three months, however. Unfortunately, progressive training also becomes more difficult over time, as a certain phenomenon of diminishing returns diminishing returns the characteristic of any production system in which increases in variable inputs result in increasing reduction of total output. An indicator of when to stop making additional inputs to the system, when the input exceeds the additional output. takes effect. Various studies have found that muscle strength increases by approximately ap·prox·i·mate adj. 1. Almost exact or correct: the approximate time of the accident. 2. 40% in untrained individuals, 20% in the moderately trained, 16% in trained, 10% in advanced and just 2% in elite-level athletes over periods ranging from 4 weeks to 2 years. These studies differ in size, methods, training programs and training duration, but the basic trend is nevertheless evident. There are three main principles in progressive training that outline how we may maximize gains over the long haul Long distance. Long haul implies traversing a state or a country. Contrast with short haul. . Progressive overload Progressive overload is the gradual increase of stress placed upon the body during exercise training. This technique is recognized as a fundamental principle for success in various forms of strength training programs including fitness training, weight lifting, HIT Training (see refers to a gradual The Gradual (Latin: graduale, sometimes called the Grail) is a chant in the extraordinary form of the Roman Catholic Mass, sung after the reading or singing of the Epistle and before the Alleluia, or, during penitential seasons, before the Tract. increase of stress placed upon the muscles. This is achieved through increased weight load for a given exercise, a greater number of repetitions within a given set, more sets, decreased intervals of rest between sets, and alterations in exercise velocity (either slower or faster may increase gains depending on the load, the goal and other factors). Within the context of progressive overload, it is over time optimal to ebb and flow the alternate ebb and flood of the tide; often used figuratively. See also: Ebb variables like load and repetition REPETITION, construction of wills. A repetition takes place when the same testator, by the same testamentary instrument, gives to the same legatee legacies of equal amount and of the same kind; in such case the latter is considered a repetition of the former, and the legatee is entitled volume. This is known as periodization Periodization is the attempt to categorize or divide time into discrete named blocks. The result is a descriptive abstraction that provides a useful handle on periods of time with relatively stable characteristics. . In classic periodization, high volume, low intensity workouts slowly give way over many weeks to decreased volume and greater intensity. In undulating periodization, each 7-day resistance training cycle (3 to 4 workouts) varies in volume and intensity, with a single workout focusing on one type of fitness gain--strength or endurance, but not both, for example. In this way, on one day of a three-day weekly regimen, heavy resistance might be called for, followed by moderate resistance on the next workout day and lighter resistance on the third day. In terms of repetition maximum (RM), a heavy resistance day might mean you are capable of 3 to 5 repetitions before exhaustion Exhaustion Situation in which a majority of participants trading in the same asset are either long or short, leaving few investors to take the other side of the transaction when participants wish to close their positions. (3-5 RM); moderate loads 8-10 RM; light resistance allowing for 12-15 RM. Finally, varying specificity in our resistance training allows for greater gains over time by forcing a large variety of muscle actions to occur. This, in turn, taxes different energy systems. The need for specificity becomes greater as training progresses over the course of many months. The careful adjustment of training variables, as illustrated by the charts below, helps us to limit, though never entirely eliminate, performance plateaus. (Med. Sci. Sports Exerc., 2004, Vol. 36, No. 4, pp. 674-688; 2002, Vol. 34, No. 2, pp. 364-380)
ACSM Recommendations for Progression During Strength Training
Novice Intermediate Advanced
Muscle eccentric (lengthening) eccentric and eccentric and
action and concentric concentric concentric
(shortening)
Exercise single and multiple-joint single and single and
selection multiple-joint multiple-joint,
with multi
emphasis
Exercise Large to small musc. Large to small Large to small
order Multi to single joint musc. musc.
High to low intensity Multi to Multi to single
single joint joint
High to low High to low
intensity intensity
Loading 60-70% 1 RM 70-80% 1 RM 70-100% 1 RM
Volume 1-3 sets x 8-12 reps multi sets x multi sets x
6-12 reps 1-12 reps
Rest 1-2 min 2-3 min for 3 min for core;
intervals core (trunk, 1-2 for others
e.g., pelvis,
chest, back)
1-2 for others
Velocity slow to moderate moderate slow to fast
Frequency 2-3 days/week 2-4 days/week 4-6 days/week
ACSM Recommendations for Progression During Hypertrophy Training
Novice Intermediate Advanced
Muscle eccentric and concentric eccentric and eccentric and
action concentric concentric
Exercise single and multiple-joint single and single and
selection multiple-joint multiple-joint
Exercise Large to small musc. Large to small Large to small
order Multi to single joint musc. musc.
High to low intensity Multi to Multi to single
single joint joint
High to low High to low
intensity intensity
Loading 60-70% 1 RM 70-80% 1 RM 70-100% 1 RM,
emphasis on
70-85%
Volume 1-3 sets x 8-12 reps multi sets x multi sets 1-12
6-12 reps reps, emphasis on
6-12
Rest 1-2 min 1-2 min 2-3 min for
intervals heavy; 1-2 for
others
Velocity slow to moderate slow to slow, moderate &
moderate fast
Frequency 2-3 days/week 2-4 days/week 4-6 days/week
ACSM Recommendations for Progression During Endurance Training
Novice Intermediate Advanced
Muscle eccentric and eccentric and eccentric and
action concentric concentric concentric
Exercise single and single and single and
selection multiple-joint multiple-joint multiple-joint
Exercise Variety Variety Variety
order
Loading 50-70% 1 RM 50-70% 1 RM 30-80% 1 RM
Volume 1-3 sets x 10-15 multi sets x 10-15 multi sets x 10-25
reps reps reps
Rest 1-2 min for high 1-2 min for high 1-2 min for high
intervals reps; less than 1 reps; less than 1 reps; less than 1
min for moderate min for moderate min for moderate
reps reps reps
Velocity slow for moderate slow for moderate slow for moderate
reps; moderate for reps; moderate for reps; moderate for
high reps high reps high reps
Frequency 2-3 days/week 2-4 days/week 4-6 days/week
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