Brian McKay:
Exercises Physiologist

Resistance Training Techniques
January 11, 2009 Category: Training A Beginning Lifter

What Do I Need To Know As A Novice?
"Adequate" muscular fitness is extremely important when an occupation demands it, in vigorous sports, and for those in middle age.  We all need to maintain minimal standards of muscular fitness in order to avoid acute or chronic injury such as lower back pain, and adequate strength as an aid to performance and a deterrent to injury.

Strength can be measured and developed in several ways, each of which is highly specific.  How the strength will be used should dictate training methods.
 
What Are The Different Types Of Strength Training Techniques?

• Isometric- or static, measures of strength are achieved when a subject exerts maximal force against an immovable object.  You train by applying near maximum force against such an object at a specific angle, as opposed to a full range of motion.
• Isotonic- or variable resistance, where strength is defined as the maximum amount of weight that can be lifted one time.  This method is dynamic in nature and measures strength at the hardest part of the lift. Using the "leverage concept", the lifting becomes easier after the overcoming the initial starting resistance.  Dynamic strength measurements are far more related to performance in sport and work.  Weight lifting, using concentric and eccentric muscle contractions, is the most common form of isotonic training.
• Isokinetic- variable or accommodating resistance methods whereby the applied force remains constant throughout the entire range of movement.  Isokinetic apparatus usually involves expensive electronic or hydraulic equipment especially useful in testing and rehabilitative situations.

It is generally agreed upon in the professional fitness community that the most practical approach to strength training would be isotonic training.
 
What Are Some Common Terms To Become Familiar With?
As I discuss some important concepts for strength training, you must first become acquainted with some important words or principles related to weight training.

1. Frequency- refers to the number of times per week devoted to the workout. As a general rule, train a given muscle only on alternate days.
2. Intensity- refers to the amount of weight lifted, percent of one maximum repetition, or absolute weight in pounds.
3. Overload Principle- refers to lifting heavier weights in succeeding lifts or workouts.  In other words, for improvements to occur, workloads have to impose increased demands on the body over time.
4. Duration- refers to the number of sets and repetitions.
5. Volume- (sets x reps) or cumulative workload.
6. Work- force x distance (e.g. longer arms require more work when performing a lift)
7. Power- force x distance/time (e.g. to improve power, you must lift heavier weight with fewer reps)

 
Can You Provide Some Resistance Training Guidelines?

• Perform a minimum of 8-10 separate exercises that train the major muscle groups.
• Perform one set of 8-12 repetitions to the point of momentary muscle fatigue.
• Perform these exercises a minimum of two days per week.
• Incorporate correct technique for each exercise and go through a full range of motion.
• Execute the concentric (shortening) and eccentric (lengthening/lowering) contractions in a controlled manner.
• Avoid holding the breath (Valsalva maneuver) as this can induce excessive increases in blood pressure.
• If possible, work out with a training partner who can provide assistance and motivation.
• Advanced exercisers start with a higher volume and intensity.  Volume is not reduced as much, but intensity is increased more.

What Is The Difference Between Muscular Strength And Muscular Endurance?
Muscular endurance means the ability to persist.  It is defined and measured as the repetition of submaximal contractions or submaximal holding time.  Muscular endurance is essential for success in many athletic and work activities.  We define strength as the maximal force that can be exerted in a single voluntary contraction.  Generally speaking, muscle strength and size go together, but strength is not an absolute value.  It depends on a number of factors, such as inhibitions, the number of contractile fibers, the lever system, etc.  In short, a practical approach to lifting for strength involves the use of heavier weight and relatively lower volume(e.g. 2-3 sets of 4-6 reps at 85-90% of maximum weight), whereas endurance training involves lower intensities and higher volume (e.g. 3-4 sets of 12-20 reps at 50-75% of maximum weight).