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Components of the Workout

A repetition, or rep, is the most basic component of a resistance-training program.

Repetition (rep)

One completion of an activity or

exercise.

Term to Know

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Components of the Workout

If you do ten push-ups, one right after the other, you have done one set of ten reps.

Set

A group of consecutive reps for any exercise.

Term to Know

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Components of the Workout

In a typical workout, you will do several sets of several different exercises.

Exercise

A series of repetitive muscle contractions that

build strength and endurance.

Term to Know

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Components of the Workout

Every exercise has as its primary target a muscle group within one of the six weight-training “body areas.”

Shoulders Arms Back Chest Abdominals Legs

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The Strength-Training Circuit

Circuit training is the most efficient approach to resistance training for all areas of the body.

Circuit training

An approach to resistance training where you rotate from one exercise

to the next in a particular

sequence.

Term to Know

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The Strength-Training Circuit

One variation of circuit training is to work large muscle groups before small ones.

Large muscle group

Any group of muscles of large size or any large

number of muscles being used at one

time.

Term to Know

Working large muscle groups requires more strength, energy, and mental concentration.

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The Strength-Training Circuit

Small muscle groups often play a supporting role in large muscle group exercises.

Small muscle group

Any group of muscles of small

size as well as any small number of muscles being

used at one time.

Term to Know

If small muscle groups become fatigued, large muscle exercises will be more difficult.

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Variations on the Circuit

A second variation of circuit training is to alternate push exercises (extension) with pull exercises (flexing).

 

This gives muscles time to recover and keeps opposing muscles balanced.

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Variations on the Circuit

A third variation of circuit training is to alternate upper-body exercises with lower body exercises.

 

This method allows muscles more recovery time, but it is more difficult than the other circuit-training options previously discussed.

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Variations on the Circuit

A fourth variation of circuit training is to work weakest muscles first.

 

By working weak muscles first, you can get the muscle back in shape more quickly.

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The Basic Resistance Fitness Program

Basic resistance-training goals include:

Strength Hypertrophy Endurance Fitness

and Toning

A program, known as the “basic eight,” can help you achieve these goals.

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The Basic Resistance Fitness Program

The basic eight exercises work the entire body.

They take relatively little time and a minimum of equipment.

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The Basic Resistance Fitness Program

The basic eight program targets these eight body areas:

Chest

Back

Shoulder

Biceps

Triceps

Thighs

Calves

Abdominals

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Programs Designed for Strength and Power

There are several different programs that can be used to increase strength and power.

All involve training loads that exceed 80 percent of the lifter’s 1RM.

 

These programs are not recommended for beginners.

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Programs Designed for Strength and Power Pyramid training is often used to improve skill-related fitness.

Pyramid training

An approach to training that uses

progressively heavier weights and fewer reps

through successive sets of an exercise.

Term to Know

The weight added for each set is determined by increasing the percentage of the lifter’s 1RM for that exercise.

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Programs Designed for Strength and PowerPyramid training is best suited for larger muscle groups, such as those in the chest, back, legs, and shoulders.

Athletes frequently use this approach to improve their skill-related fitness.

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Programs Designed for Strength and Power When doing multiple-sets, the number of reps will range from two to six and should be done to the point of fatigue.

Multiple sets

An approach in which the lifter uses the same

amount of weight for three to five

sets at a training load of 80 to 95 percent of his or

her 1RM.

Term to Know

A recovery time of two to three minutes is allowed between sets.

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Programs Designed for Strength and Power When doing negative reps, the concentric phase is handled by one or more spotters.

Negative reps

An approach in which the lifter

does the eccentric, or negative phase

of an exercise only, using a

weight 10 to 15 percent greater than your 1RM.

Term to Know

Three to four reps per set is the recommended maximum for this exercise.

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Programs Designed for Building Muscle Mass Several programs are available to experienced lifters whose primary training goal is to increase muscle mass, also called hypertrophy.

All involve training loads of approximately 70 percent of the lifter’s 1RM.

 

These programs are not recommended for beginners.

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Programs Designed for Building Muscle Mass Supersets are an effective way to keep opposite muscles balanced in strength.

Supersets

A training approach in with

the lifter alternately performs sets of

exercises that train opposing muscles,

without resting between sets.

Term to Know

They are efficient because they allow you to work two muscles at the same time.

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Programs Designed for Building Muscle Mass Unlike supersets, compound sets train the same muscle group.

Compound sets

A training approach in which lifters do alternate sets of exercises

without allowing for rest between the

sets.

Term to Know

Compound sets are most effective with large muscle groups and should be done approximately every third workout.

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Programs Designed for Building Muscle Mass The training load for multiple hypertrophy sets is between 65 and 80 percent of the lifter’s 1RM.

Multiple hypertrophy sets

A training approach in which

lifters use the same amount of

weight throughout and to the point of

fatigue.

Term to Know

The number of reps per set is eight to 10, and the rest period between is from 30 to 90 seconds.