5 FACTS ABOUT STRENGTH / RESISTANCE TRAINING
1. IT'S NOT WHAT YOU LIFT IT'S HOW YOU LIFT IT - if you take nothing else away from this newsletter today, please take this! NO ONE CARES how much weight you can push or lift (although we'd all love to know what Rebel does on bench press ).
"I JUST WANT TO LIFT HEAVY THINGS" - Jane McMillan
This a great philosophy to have and lifting weights is really satisfying but when it comes to weight training using smaller weights with full range of movement and more control is in fact much better and relatively stronger than using larger weights with less control / technique. Which leads me to ...
2. ECCENTRIC LOADING - when you get those sore muscles two days after training...this is partly due to to good eccentric loading. The easy part of an exercise (the lowering part of a deadlift or the lowering of the bar to the chest on a bench press for example) is called the ECCENTRIC PHASE. This phase should be performed with absolute control in order to gain strength. If you bounce or swing your deadlifts or bounce the bar from your chest your strength gains will be limited and you will cause injury. Eccentric Loading is fundamental to gaining strength. ask Wes for more advice on this
3. PROGRESSIVE OVERLOAD – to continue to gain benefits, strength training activities need to be done to the point where it’s hard for you to do another repetition. The aim is to use an appropriate weight or resistance that will challenge you, while maintaining good technique.
4. THE FITT PRINCIPLE - Frequency, Intensity, Time & Type - regular adjustments to your training such as frequency, duration, exercises for each muscle group, number of exercises for each muscle group, sets and repetitions, help to make sure you progress and improve over time.
5. SUPERCOMPENSATION & CONSISTENCY - muscles needs time to repair and adapt after a workout. A good rule of thumb is to rest the muscle group for up to 48 hours before working the same muscle group again. With adequate REST & RECOVERY your muscles should super compensate and be ready to perform the same workout better after a few days. Consistency is key here too leave it too long and your strength with deteriorate slightly.
WES SAYS Weight training 2 - 3 times per week is the perfect amount to allow adequate rest and leave you energetic and excited for your next session. The reason behind the Healthy Social structure (Week 1: 4 - 8 reps, Week 2: 6 - 12 reps) is to ensure we all get a dose of the following principles..
Muscle Power: 1 – 6 RM per set, performed explosively
Muscle Strength/Power: 3 – 12 RM per set, fast or controlled
Muscle Strength/Size: 6 – 20 RM per set, controlled
Muscle Endurance: 15 – 20 or more RM per set, controlled.
There is no need for fancy movements. Nail the basics well & work hard, enjoy your training, be mobile & drink Cocktails!