Resistance training for muscular strength

Resistance training is also known as “anaerobic” exercise or strength training. The most common approach to resistance training is gym or home-based weight training using free weights or machines in which weights are moved using a system of ropes, pulleys and handles. In the case of free weights, the main possibilities are barbells and dumbbells. A barbell is a long iron bar of three or four feet in length, with disc-shaped weights attached to each end. The length of the bar allows it to be gripped by both hands, about shoulder-width apart. A dumbbell is a much shorter iron bar of about one or one and a half feet in length, again with disc-shaped weights attached to each end of the bar. Dumbbells usually come in pairs. They are designed to be lifted individually, one dumbbell in each hand.

The most commonly used approach to resistance training is to divide a session up in the following way. The first step is to decide which muscle groups are to be exercised, and by which particular movements. For example a biceps curl involves holding a barbell with both hands, or a dumbbell in each hand, starting with the arms outstretched and the hands hanging downward. The hands then elevate the barbell or pair of dumbbells. The arms are bent at the elbows while the shoulders remain in position. Once the elbows are fully bent, the reverse process is undertaken, whereby the hands are slowly lowered again towards to ground. This complete cycle of one upward plus one downward movement is called a “rep” or repetition.

A pre-planned number of reps makes up a set. For example a set may consist of eight reps or ten reps. The number of reps that constitute a set is up to the individual to decide, however as a general principle, a high number of reps (for example, more than eight) is the recommended approach for achieving improved muscle tone and definition. On the other hand, a low number of reps (for example, eight or less) would be more likely to result in greater gains in muscle size or bulk. The only proviso to these principles with regard to the number of reps is that a high-repetition approach would tend to involve the use of somewhat lighter weights, whereas the low-repetition approach tends to involve the use of somewhat heavier weights.

Having decided on the particular muscle groups to be exercised, the idea is, for each particular exercise, for example the biceps curl described above, to do a certain number of sets (most commonly three sets) with each set consisting of a certain number of reps. The number of reps will be decided according to the principle outlined in the preceding paragraph concerning high-repetition and low-repetition approaches.

One very important but commonly overlooked principle, which happens to be one of the best ways to avoid injury, is to ensure you engage in your resistance training with what is known as good “form”. This means that the movement of the weights (barbells or dumbbells or machine pulleys) should be done slowly, evenly, and also gracefully. Any sudden or jerky movements, any helping along of the movements by bending or twisting the spine would be considered poor form. Such poor form not only increases the risk of injury by a significant degree, it also takes away from the muscle-strengthening effect of the exercise on the particular muscle group at which it is aimed.

Another relevant point in this regard is that the most beneficial part of any resistance training exercise is the “eccentric phase”. This refers to the second half of each repetition, in which the body part is returned to its original position. For example, in the case of the biceps curl, the first half of a rep is the gradual bending of the elbow, bringing the hand toward the shoulder. The second half or eccentric phase of the exercise is the gradual re-straightening of the arm and returning to the starting position. The key to getting the most benefit from this key part of the exercise is to do it slowly, gradually and methodically. Unfortunately this is often neglected, with the weight being haphazardly dropped down, which represents the throwing away of an opportunity to maximize the benefit derived from the exercise.

Having completed the first set, consisting of the pre-planned number of reps, and having done so in a slow, smooth, methodical manner, in other words with good form, it is recommended to rest before going on to the next set. The principle of resting between one set and the next is a well established and widely practiced one. It is based on the idea that during this rest period between sets, the muscles’ blood circulation is given an opportunity to wash away the build-up of lactate and other products of anaerobic metabolism. Practice tends to vary between individuals as to the precise length of resting between sets, but a period of one minute would be a good general guide. Having had a minute or so of rest, it is then time for the next set.

For any given muscle group it is generally recommended to allow a forty eight hour period between sessions of resistance training. The theory behind this recommendation is as follows. During resistance training there is a certain amount of tearing of the microscopic muscle fibers within the trained muscles. During the subsequent forty eight hours there is a healing process which takes place to repair these fibers. In fact it is this very process of repairing of torn muscle fibers that results in a stronger, larger, or more defined muscle. And so, in order to reap the full benefit of this process it is recommended to allow the full forty-eight hour rest period.

Another recommendation with regard to resistance training is to consume a certain amount of protein and carbohydrate as soon as possible after completing the training session. The exact quantity of this post-exercise intake of protein and carbohydrate is a matter of debate, with widely diverging opinions on the matter. However, many gyms offer for sale various protein bars for post-workout consumption. Again, the ingredients vary, but they would average around twenty grams of protein and a similar amount of carbohydrate. The protein is often derived from dairy sources, and whey protein is considered to be the most rapidly utilized by the muscles.

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