Weight Training
101: Sequence, Speed, Resistance and Range
Sequence and Speed
How do you plan the sequence
of a strength exercise regimen for maximum muscle coverage?
It all starts with working the larger muscle groups; then, compounding
the movements toward working the smaller muscle groups as well
as isolation movements. The strategy is to save enough energy
for the more demanding and elaborate exercises.
For instance, the best way to sequence workouts for the hamstrings
and quadriceps is by staggering, the machine exercises after
lunges. The same rule applies to triceps and push-ups. Then
the push-ups can be followed by kick-backs and presses.
Range
The velocity at which movement is performed
is another vital factor of exercise. The appropriate training
pace ranges between one and two and a half seconds for lifting,
the concentric portion of the exercise; and three to four seconds
for lowering, the eccentric portion of the movement. Overly
rapid jerky movements are when injuries transpire. They should
be avoided. Unnecessary stress is placed on both the muscle
and connective tissues. Not to mention, quick lifting robs the
muscles of essential strength benefits.
Resistance
How can you determine the number of repetitions
needed to execute specific exercises? It depends on the weight
or resistance that is being used. Maximum resistance is deemed
as the highest possible weight one can lift one time in proper
form. For the most part, most individuals are capable of completing
6 repetitions 85 percent of their maximum resistance. Eight
repetitions can be done with 80 percent of maximum resistance
while 10 repetitions should account for 75 percent of the maximum
resistance. (For each repetition, the maximum resistance decreases
at five percent increments).
Weight training tip: The use of over 85 percent
of maximum resistance heightens the risk of injury. A safe and
productive training recommendation is between eight and 12 repetitions
at 70 to 80 percent of the maximum resistance.
