BUILDING MUSCLE

Chapter 4

OBJECTIVES• List and define principles of resistance training

• List benefits of resistance training

• Define 3 types of training

• List pros and cons of two major methods

• Describe phases of training

• List 5 pillars of a workout

• Identify major muscle groups

• Define "ergogenic aid"

BUILDING MUSCLE

•Resistance training is the only type of exercise capable of slowing and maybe reversing loss of muscle mass, bone density, and strength

•The “Use it or lose it” axiom applies to the 600-plus muscles in the body

•Declining stimulation of the muscles results in progressive shrinking and weakening of the muscles (atrophy)

BENEFITS OF RESISTANCE TRAINING•Strength training increases muscle mass and decreases fat

•Increased muscle mass means your body burns more calories – even at rest

•The functions of daily life can be performed with less effort

•Joint mobility improved

•Arthritic symptoms reduced or eliminated

•Stronger legs improve balance and reduce the risk of falling

BENEFITS OF RESISTANCE TRAINING (2)

•Risk of osteoporosis is reduced

•People can live independently and with dignity longer

•Most disability associated with aging is due to disuse

•Reaction time/skills improved

•Healthier sleep patterns

•Improves self-esteem, self-confidence, and body image

•Positive impact on cardiorespiratory endurance, hypertension, blood fat levels and improves insulin control

PRINCIPLES OF RESISTANCE TRAINING

• Intensity

• Duration

• Frequency

• Overload

• Progression

• Specificity

• Variety

TYPES OF CONTRACTIONS

•Isometric- muscle doesn't change length

•Isotonic- muscle shortens and lengthens against external force

•Concentric- shortens

•Eccentric - lengthens

•Isokinetic - contraction against same resistance thru ROM

RESISTANCE TRAINING

•Most resistance training is isotonic or isometric

•Isokinetic is typical with rehab protocols

Muscular Strength -the maximum force a muscle or muscle group can exert

Muscular endurance -the repeated application of muscular force against a submaximal resistance (HYPERTROPHY)

Muscular power-the max amount you can lift in the shortest amout of time

MACHINES

Pros - safe, easy to use, spotting not necessary

Cons - expensive, space, mechanically flawed

FREE WEIGHTS

Pros - versatile, stabilization, enhanced results

Cons - it is a skill, increased risk of injury

TOOLS

• Sandbags

• Sand bells

• Heavy ropes

• TRX

• Bodyweight

• Dumbbells

• Barbells

• Kettlebells

• Bulgarian Bags

PHASES OF TRAINING

• Macrocycle - a year

• Mesocycle - 8-12 weeks

• Microcycles - 1-2 weeks

PILLARS OF TRAINING

•Lower Body Push

•Lower Body Pull

•Upper Body Push

•Upper Body Pull

•Stabilization

BASIC ANATOMY

ERGOGENIC AIDS• Ergogenic aids are substances, techniques, and treatments that theoretically improve physical performance in

addition to the effects of normal training

• Some of the more well-known aids include:

• Protein supplements

• Creatine

• Ginseng

• Chromium Picolinate

• Ubiquinone (Co-Q10)

• Conjugated Lineoeic Acid (CLA)

• Androstenedione (Andro)

• Human Growth Hormone (hGH)

• Anabolic-androgenic steroids