Strength Training Principles:

For Your Information:

Overload: To see gains in strength you must always stimulate the muscle more than it is accustomed to.

Progression: The active muscle must continue to work against a gradually increasing resistance in order to meet overload.

Specificity: Gains you receive are dependent on the muscle group used, and movement pattern performed.

-Strength (maximal force): If you are interested in strength gains you want to train with higher weights and closer to your 1 RM.

-Endurance (submaximal force that is repeated): If you are interested in gains in endurance, you should concentrate on lifting lower weights and higher repetitions.

Arrangement:
-Warm-up - the warm-up should be "sport specific". In other words, if you are performing the bench press, begin your warm-up with a light intensity and perform 8-10 reps.
-Stretch - it is important to stretch to promote increased blood flow to the muscles, and to increase flexibility, range of motion and decrease the risk of injury.
-Workout - work larger muscle groups first, then smaller muscle groups.
-Cool-down - keeps the body active and prevents pooling of blood in the extremities. The cool-down is done at a lower intensity.

Breathing: When lifting weight or working muscles against resistance, exhale through the mouth as you are performing the work. Caution: Failure to breathe correctly during heavy weight lifting may cause drastic increases in blood pressure that may be harmful.

Most people who work out with weights typically use two different kinds: free weights (including barbells, dumbbells, and hand weights) and weight machines. Free weights usually work a group of muscles at the same time; weight machines typically are designed to help you isolate and work on a specific muscle.

Whenever starting a new exercise program please see your physician or family doctor....