Strength training

Strength training
Strength training is a type of physical exercise specializing in the
use of resistance to induce muscular contraction which builds the
strength, anaerobic endurance, and size of skeletal muscles.
When properly performed, strength training can provide
significant functional benefits and improvement in overall health
and well-being, including increased bone, muscle, tendon and
ligament strength and toughness, improved joint function, reduced
potential for injury, increased bone density, increased metabolism,
improved cardiac function, and elevated HDL ("good")
cholesterol. Training commonly uses the technique of
progressively increasing the force output of the muscle through
incremental weight increases and uses a variety of exercises and
types of equipment to target specific muscle groups. Strength
training is primarily an anaerobic activity, although some
proponents have adapted it to provide the benefits of aerobic
exercise through circuit training.
Sports where strength training is central are bodybuilding,
weightlifting, powerlifting, strongman, Highland games, shotput,
The lat. pulldown, which strengthens the arms and
discus throw, and javelin throw. Many other sports use strength
back
training as part of their training regimen, notably american
football, wrestling, rugby, track and field, rowing, lacrosse,
basketball, poledancing (or polefitness) and hockey. Strength training for other sports and physical activities is
becoming increasingly popular.

History
Until the 20th century, the history of strength training was very similar to the
history of weight training. With the advent of modern technology, materials and
knowledge, the methods that can be used for strength training have multiplied
significantly.
Hippocrates explained the principle behind strength training when he wrote "that
which is used develops, and that which is not used wastes away", referring to
muscular hypertrophy and atrophy. Progressive resistance training dates back at
least to Ancient Greece, when legend has it that wrestler Milo of Croton trained
by carrying a newborn calf on his back every day until it was fully grown.
Another Greek, the physician Galen, described strength training exercises using
the halteres (an early form of dumbbell) in the 2nd century. Ancient Persians
used the meels, which became popular during the 19th century as the Indian club,
and has recently made a comeback in the form of the clubbell.

Arthur Saxon performing a Two

Hands Anyhow with an early
kettlebell and plate-loaded barbell.

The dumbbell was joined by the barbell in the latter half of the 19th century.
Early barbells had hollow globes that could be filled with sand or lead shot, but by the end of the century these were
replaced by the plate-loading barbell commonly used today.

Strength training
Strength training with isometric exercise was popularised by Charles Atlas from the 1930s onwards. The 1960s saw
the gradual introduction of exercise machines into the still-rare strength training gyms of the time. Strength training
became increasingly popular in the 1980s following the release of the bodybuilding movie Pumping Iron and the
subsequent popularity of Arnold Schwarzenegger.[1]

Basic principles
The basic principles of strength training involve a manipulation of the number of repetitions (reps), sets, tempo,
exercises and force to cause desired changes in strength, endurance or size by overloading of a group of muscles.
The specific combinations of reps, sets, exercises, resistance and force depend on the purpose of the individual
performing the exercise: to gain size and strength multiple (4+) sets with fewer reps must be performed using more
force. Exercise selection should be limited to the basic foundational barbell movements such as the squat, bench
press, deadlift, overhead press and bent-over row.
A wide spectrum regimens are adopted to achieve different results, but the classic formula recommended by the
American College of Sports Medicine reads as follows:
8 to 12 repetitions of a resistance training exercise for each major muscle group at an intensity of 40% to 80% of a
one-repetition max (RM) depending on the training level of the participant.
Two to three minutes of rest is recommended between exercise sets to allow for proper recovery.
Two to four sets are recommended for each muscle group
This is the prescription for the average individual. A nuanced reading of this prescription holds that muscles should
be trained in concert with surrounding muscles,(e.g. chest/shoulders/triceps) and for maximum training effect lifts
should be performed with heavy (70-85%1RM, aka high intensity) weights and multiple sets with fairly long (2-5
min. depending on intensity) rest periods between sets. Typically failure to use good form during a training set can
result in injury or an inability to meet training goals - since the desired muscle group is not challenged sufficiently,
the threshold of overload is never reached and the muscle does not gain in strength. There are cases when cheating is
beneficial, as is the case where weaker groups become the weak link in the chain and the target muscles are never
fully exercised as a result.
The benefits of strength training include increased muscle, tendon and ligament strength, bone density, flexibility,
tone, metabolic rate and postural support.

Terminology
Strength training has a variety of specialized terms used to describe parameters of strength training:
Exercise - different exercises involve moving joints in specific patterns to challenge muscles in different ways
Form - each exercise has a specific form, a topography of movement designed to maximize safety and muscle
strength gains
Rep - short for repetition, a rep is a single cycle of lifting and lowering a weight in a controlled manner, moving
through the form of the exercise
Set - a set consists of several repetitions performed one after another with no break between them with the
number of reps per set and sets per exercise depending on the goal of the individual. The number of repetitions
one can perform at a certain weight is called the Rep Maximum (RM). For example, if one could perform ten reps
at 75lbs, then their RM for that weight would be 10RM. 1RM is therefore the maximum weight that someone can
lift in a given exercise - i.e. a weight that they can only lift once without a break.
Tempo - the speed with which an exercise is performed; the tempo of a movement has implications for the weight
that can be moved and the effects on the muscle.

Strength training

Realization of training goals

According to popular theory:Wikipedia:Attribution needed
Sets of one to five repetitions primarily develop strength, with more impact on muscle size and none on
endurance.Wikipedia:No original research
Sets of six to twelve repetitions develop a balance of strength, muscle size and anaerobic
endurance.Wikipedia:No original research
Sets of thirteen to twenty repetitions develop anaerobic endurance, with some increases to muscle size and limited
impact on strength.
Sets of more than twenty repetitions do still use the anaerobic system, but usually at a rate through which it can
consistently remove the lactic acid generated from it.
Individuals typically perform one to six sets per exercise, and one to three exercises per muscle group, with short
breaks between each set - the specific combinations of reps, exercises, sets and break duration depends on the goals
of the individual program.Wikipedia:No original research The duration of these breaks determines which energy
system the body utilizes.Wikipedia:No original research Performing a series of exercises with little or no rest
between them, referred to as "circuit training", will draw energy mostly from the aerobic energy system. Brief bursts
of exercise, separated by breaks, are fueled by anaerobic systems, which use either phosphagens or
glycolysis.Wikipedia:No original research
For developing endurance, gradual increases in volume and gradual decreases in intensity is the most effective
program.
It has been shown that for beginners, multiple-set training offers minimal benefits over single-set training with
respect to either strength gain or muscle mass increase, but for the experienced athlete multiple-set systems are
required for optimal progress. However, one study shows that for leg muscles, three sets are more effective than one
set.
Beginning weight-trainers are in the process of training the neurological aspects of strength[citation needed], the ability
of the brain to generate a rate of neuronal action potentials that will produce a muscular contraction that is close to
the maximum of the muscle's potential.
Variable

Training goal
Strength Power Hypertrophy Endurance Speed

Load (% of 1RM)

80-90

45-60

60-80

40-60

30

Reps per set

1-5

1-5

6-12

13-60

1-5

Sets per exercise

4-7

3-5

4-8

2-4

3-5

Rest between sets (mins)

2-6

2-6

2-5

1-2

2-5

Duration (seconds per set)

5-10

4-8

20-60

80-150

20-40

Speed per rep (% of max)

60-100

90-100

60-90

60-80

100

Training sessions per week

3-6

3-6

5-7

8-14

3-6

Table reproduced from Siff, 2003

Weights for each exercise should be chosen so that the desired number of repetitions can just be achieved.

Strength training

Progressive overload
In one common method, weight training uses the principle of progressive overload, in which the muscles are
overloaded by attempting to lift at least as much weight as they are capable. They respond by growing larger and
stronger. This procedure is repeated with progressively heavier weights as the practitioner gains strength and
endurance.
However, performing exercises at the absolute limit of one's strength (known as one rep max lifts) is considered too
risky for all but the most experienced practitioners. Moreover, most individuals wish to develop a combination of
strength, endurance and muscle size. One repetition sets are not well suited to these aims. Practitioners therefore lift
lighter (sub-maximal) weights, with more repetitions, to fatigue the muscle and all fibres within that muscle as
required by the progressive overload principle.
Commonly, each exercise is continued to the point of momentary muscular failure. Contrary to widespread belief,
this is not the point at which the individual thinks they cannot complete any more repetitions, but rather the first
repetition that fails due to inadequate muscular strength. Training to failure is a controversial topic with some
advocating training to failure on all sets while others believe that this will lead to overtraining, and suggest training
to failure only on the last set of an exercise.[2] Some practitioners recommend finishing a set of repetitions just before
the point of failure; e.g. if you can do a maximum of 12 reps with a given weight, perform only 11. Adrenaline and
other hormones may promote additional intensity by stimulating the body to lift additional weight (as well as the
neuro-muscular stimulations that happen when in fight-or-flight mode, as the body activates more muscle fibres),
so getting "psyched up" before a workout can increase the maximum weight lifted.
Weight training can be a very effective form of strength training because exercises can be chosen, and weights
precisely adjusted, to safely exhaust each individual muscle group after the specific numbers of sets and repetitions
that have been found to be the most effective for the individual. Other strength training exercises lack the flexibility
and precision that weights offer.

Split training
Split training involves working no more than three muscle groups or body parts per day, instead spreading the
training of specific body parts throughout a training cycle of several days. It is commonly used by more advanced
practitioners due to the logistics involved in training all muscle groups maximally. Training all the muscles in the
body individually through their full range of motion in a single day is generally not considered possible due to
caloric and time constraints. Split training involves fully exhausting individual muscle groups during a workout, then
allowing several days for the muscle to fully recover. Muscles are worked roughly twice per week and allowed
roughly 72 hours to recover. Recovery of certain muscle groups is usually achieved on days while training other
groups. I.e. a 7 day week can consist of a practitioner training trapezius, side shoulders and upper shoulders to
exhaustion on one day, the following day the arms to exhaustion, the day after that the rear, front shoulders and back,
the day after that the chest. In this way all mentioned muscle groups are allowed the necessary recovery.

Intensity, volume, and frequency

Three important variables of strength training are intensity, volume, and frequency. Intensity refers to the amount of
work required to achieve the activity, and is proportional to the mass of the weights being lifted. Volume refers to
the number of muscles worked, exercises, sets and reps during a single session. Frequency refers to how many
training sessions are performed per week.
These variables are important because they are all mutually conflicting, as the muscle only has so much strength and
endurance, and takes time to recover due to microtrauma. Increasing one by any significant amount necessitates the
decrease of the other two, e.g. increasing weight means a reduction of reps, and will require more recovery time and
therefore fewer workouts per week. Trying to push too much intensity, volume and frequency will result in
overtraining, and eventually lead to injury and other health issues such as chronic soreness and general lethargy,

Strength training

illness or even acute trauma such as avulsion fractures. A high-medium-low formula can be used to avoid
overtraining, with either intensity, volume, or frequency being high, one of the others being medium, and the other
being low. One example of this training strategy can be found in the following chart:
Type

High

Intensity (% of 1RM) 80-100%

Med

Low

50-70%

10-40%

Volume (per muscle) 1 exercise 2 exercises 3+ exercises

Sets

1 set

2-3 sets

4+ sets

Reps

1-6 reps

8-15 reps

20+ reps

Session Frequency

1 p/w

2-3 p/w

4+ p/w

A common training strategy is to set the volume and frequency the same each week (e.g. training 3 times per week,
with 2 sets of 12 reps each workout), and steadily increase the intensity (weight) on a weekly basis. However, to
maximize progress to specific goals, individual programs may require different manipulations, such as decreasing
the weight, and increase volume or frequency.
Making program alterations on a daily basis (daily undulating periodization) seems to be more efficient in eliciting
strength gains than doing so every 4 weeks (linear periodization), but for beginners there are no differences between
different periodization models.

Periodization
There are many complicated definitions for periodization, but the term simply means the division of the overall
training program into periods which accomplish different goals.
Periodization is the modulating of volume, intensity, and frequency over time, to both stimulate gains and allow
recovery.
In some programs for example; volume is decreased during a training cycle while intensity is increased. In this
template, a lifter would begin a training cycle with a higher rep range than he will finish with.
For this example, the lifter has a 1 rep max of 225lb:
Week

Set 1

Set 2

Set 3

Set 4

Set 5

Volume
Lbs.

Peak Intensity(Last
Set)

% of 1 Rep Max(Last
Set)

95lb x 8reps 100lb x

8reps

110lb x
8reps

115lb x
8reps

120lb x
8reps

4,320

73%

52.5%

105lb x
8reps

110lb x
7reps

115lb x
7reps

125lb x
7reps

130lb x
7reps

4,200

79%

57.75%

110lb x
7reps

120lb x
7reps

125lb x
6reps

135lb x
6reps

140lb x
6reps

4,010

84%

63%

125lb x
6reps

130lb x
6reps

140lb x
6reps

145lb x
5reps

155lb x
5reps

3,870

88%

68.25%

130lb x
5reps

140lb x
5reps

150lb x
5reps

155lb x
5reps

165lb x
4reps

3,535

94%

73.5%

140lb x
4reps

150lb x
4reps

160lb x
4reps

165lb x
4reps

175lb x
4reps

3,160

99%

79%

This is an example of periodization where the number of repetitions decreases while the weight increases.

Strength training

Benefits
The benefits of weight training include greater muscular strength, improved muscle tone and appearance, increased
endurance and enhanced bone density.
Many people take up weight training to improve their physical attractiveness. Most men can develop substantial
muscles; most women lack the testosterone to do it, but they can develop a firm, "toned" (see below) physique, and
they can increase their strength by the same proportion as that achieved by men (but usually from a significantly
lower starting point). An individual's genetic make-up dictates the response to weight training stimuli to a significant
extent.
The body's basal metabolic rate increases with increases in muscle mass, which promotes long-term fat loss and
helps dieters avoid yo-yo dieting.[3]Wikipedia:Disputed statement Moreover, intense workouts elevate metabolism
for several hours following the workout, which also promotes fat loss.
Weight training also provides functional benefits. Stronger muscles improve posture, provide better support for
joints, and reduce the risk of injury from everyday activities. Older people who take up weight training can prevent
some of the loss of muscle tissue that normally accompanies agingand even regain some functional strengthand
by doing so become less frail.[citation needed] They may be able to avoid some types of physical disability.
Weight-bearing exercise also helps to prevent osteoporosis. The benefits of weight training for older people have
been confirmed by studies of people who began engaging in it even in their 80s and 90s.
For many people in rehabilitation or with an acquired disability, such as following stroke or orthopaedic surgery,
strength training for weak muscles is a key factor to optimise recovery.[4] For people with such a health condition,
their strength training is likely to need to be designed by an appropriate health professional, such as a
physiotherapist.
Stronger muscles improve performance in a variety of sports. Sport-specific training routines are used by many
competitors. These often specify that the speed of muscle contraction during weight training should be the same as
that of the particular sport.
Though weight training can stimulate the cardiovascular system, many exercise physiologists, based on their
observation of maximal oxygen uptake, argue that aerobics training is a better cardiovascular stimulus. Central
catheter monitoring during resistance training reveals increased cardiac output, suggesting that strength training
shows potential for cardiovascular exercise. However, a 2007 meta-analysis found that, though aerobic training is an
effective therapy for heart failure patients, combined aerobic and strength training is ineffective.
One side-effect of any intense exercise is increased levels of dopamine, serotonin and norepinephrine, which can
help to improve mood and counter feelings of depression.[5]Wikipedia:Disputed statement
Developing research has demonstrated that many of the benefits of exercise are mediated through the role of skeletal
muscle as an endocrine organ. That is, contracting muscles release multiple substances known as myokines which
promote the growth of new tissue, tissue repair, and various anti-inflammatory functions, which in turn reduce the
risk of developing various inflammatory diseases.[6]

Common concerns
Bodybuilding
Bodybuilding is a sport in which the goal is to increase muscle size and definition. Famous competitors include
Steve Reeves, Sergio Oliva, Arnold Schwarzenegger, Lou Ferrigno and Ronnie Coleman. Bodybuilding increases
the endurance of muscles, as well as strength, though not as much as if it were the primary goal. Bodybuilders
compete in bodybuilding competitions, and use specific principles and methods of strength training to maximize
muscular size and develop extremely low levels of body fat. In contrast, most strength trainers train to improve their
strength and endurance while not giving special attention to reducing body fat below normal. Strength trainers tend

Strength training
to focus on compound exercises to build basic strength, whereas bodybuilders often use isolation exercises to
visually separate their muscles, and to improve muscular symmetry. Pre-contest training for bodybuilders is different
again, in that they attempt to retain as much muscular tissue as possible while undergoing severe dieting. However,
the bodybuilding community has been the source of many strength training principles, techniques, vocabulary, and
customs.
Bodybuilding, strongman competitions and other sports are illustrations of how the basic principles and methods of
strength training can be applied to achieve very different goals.

Nutrition
It is widely accepted that strength training must be matched by changes in diet in order to be effective. Adequate
protein is generally believed to be required for building skeletal muscle with popular sources advising weight
trainers to consume a high-protein diet with from 1.4 to 1.8 g of protein per kg of body weight per day (0.6 to 0.8 g
per pound).[7] Protein that is neither needed for cell growth and repair nor consumed for energy is converted by the
liver into fat, which is then stored in the body. Some peopleWikipedia:Avoid weasel words believe that a
high-protein diet entails risk of kidney damage, but studies have shown that kidney problems only occur in people
with previous kidney disease. Nonetheless, the deamination process creates urea, which places low, but consistent,
strain on the nephrons. Failure to properly hydrate can result in an exaggeration of this effect. [8] An adequate supply
of carbohydrates (5-7g per kg) is also needed as a source of energy and for the body to restore glycogen levels in
muscles. [9]
A light, balanced meal prior to the workout (usually one to two hours beforehand) ensures that adequate energy and
amino acids are available for the intense bout of exercise. The type of nutrients consumed affects the response of the
body, and nutrient timing whereby protein and carbohydrates are consumed prior to and after workout has a
beneficial impact on muscle growth.[10] Water is consumed throughout the course of the workout to prevent poor
performance due to dehydration.[11] A protein shake is often consumed immediately[12] following the workout,
because both protein uptake and protein usage are increased at this time.[13] Glucose (or another simple sugar) is
often consumed as well since this quickly replenishes any glycogen lost during the exercise period. To maximise
muscle protein anabolism, recovery drink should contain glucose (dextrose), protein (usually whey) hydrosylate
containing mainly dipeptides and tripeptides, and leucine. Some weight trainers also take ergogenic aids such as
creatine or steroids to aid muscle growth. However, the effectiveness of some products is disputed and others are
potentially harmful.

Sex differences in mass gains

Due to the androgenic hormonal differences between males and females, the latter are generally unable to develop
large muscles regardless of the training program used. Normally the most that can be achieved is a look similar to
that of a fitness model. Muscle is denser than fat, so someone who builds muscle while keeping the same body
weight will occupy less volume; if two people weigh the same (and are the same height) but have different lean body
mass percentages, the one with more muscle will appear thinner.
The results obtained by female bodybuilders are extremely atypical: they are self-selected for their genetic ability to
build muscle,[citation needed] perform enormous amounts of exercise, their musculature is exaggerated by very low
body fat, and may also be enhanced by anabolic steroids. In addition, though bodybuilding uses the same principles
as strength training, it is with a goal of gaining muscle bulk. Strength trainers with different goals and programs will
not gain the same mass as a male professional bodybuilder.

Strength training

Muscle toning
Some weight trainers perform light, high-repetition exercises in an attempt to "tone" their muscles without increasing
their size.
The word tone derives from the Latin tonus (tension). In anatomy and physiology as well as medicine the term
muscle tone refers to, the continuous and passive partial contraction of the muscles or the muscles resistance to
passive stretch during resting state as can determined by a deep tendon reflex. Muscle tonus is dependant on
neurological input into the muscle. In medicine alterations in muscle tonus are findings used to determine normal or
abnormal states which can be indicative of pathology. The common strength training term tone is derived from this
use.
What muscle builders refer to as a toned physique or "muscle firmness" is one that combines reasonable muscular
size with moderate levels of body fat, qualities that may result from a combination of diet and exercise.
Muscle tone or firmness is derived from the increase in actin and myosin cross filaments in the sarcomere. When this
occurs the same amount of neurological input creates a greater firmness or tone in the resting continuous and passive
partial contraction in the muscle.
Exercises of 6-12 reps cause hypertrophy of the sarcoplasm in slow-twitch and high-twitch muscle fibers,
contributing to overall increased muscle bulk. This is not to be confused with myofibril hypertrophy which leads to
strength gains. Both however can occur to an extent during this rep range. Even though most are of the opinion that
higher repetitions are best for producing the desired effect of muscle firmness or tone, it is not. Low volume strength
training of 5 repetitions or less will increase strength by increasing actin and myosin cross filaments thereby
increasing muscle firmness or tone. The low volume of this training will inhibit the hypertrophy effect. [citation needed]
Lowered-calorie diets have no positive effect on muscle hypertrophy for muscle of any fiber type. They may,
however, decrease the thickness of subcutaneous fat (fat between muscle and skin), through an overall reduction in
body fat, thus making muscle striations more visible.

Safety concerns related to children

Orthopaedic specialists used to recommend that children avoid weight training because the growth plates on their
bones might be at risk. The very rare reports of growth plate fractures in children who trained with weights occurred
as a result of inadequate supervision, improper form or excess weight, and there have been no reports of injuries to
growth plates in youth training programs that followed established guidelines. The position of the National Strength
and Conditioning Association is that strength training is safe for children if properly designed and supervised.
Younger children are at greater risk of injury than adults if they drop a weight on themselves or perform an exercise
incorrectly; further, they may lack understanding of, or ignore the safety precautions around weight training
equipment. As a result, supervision of minors is considered vital to ensuring the safety of any youth engaging in
strength training.

Weight loss
Exercises like sit-ups, or abdominal crunches, performs less work than whole-body aerobic exercises thereby
expending fewer calories during exercise than jogging, for example.
Hypertrophy serves to maintain muscle mass, for an elevated basal metabolic rate, which has the potential to burn
more calories in a given period of time compared to aerobics. This helps to maintain a higher metabolic rate which
would otherwise diminish after metabolic adaption to dieting, or upon completion of an aerobic routine.
Weight loss also depends on the type of strength training used. Weight training is generally used for bulking, but the
bulking method will more than likely not increase weight because of the diet involved. However, when resistance or
circuit training is used, because they are not geared towards bulking, women tend to lose weight more quickly. Lean
muscles require calories to maintain themselves at rest, which will help reduce fat through an increase in the basal

Strength training

metabolic rate.

Safety
Strength training is a safe form of exercise when the movements are controlled, and carefully defined. However, as
with any form of exercise, improper execution and the failure to take appropriate precautions can result in injury.

Methods and equipment

There are many methods of strength training. Examples include weight training, circuit training, isometric exercise,
gymnastics, plyometrics, Parkour, yoga, Pilates, Super Slow.
Strength training may be done with minimal or no equipment, for instance bodyweight exercises. Equipment used
for strength training includes weight machines and other exercise machines, weighted clothing, resistance bands,
gymnastics apparatus, Swiss balls, wobble boards, indian clubs, pneumatic exercise equipment, hydraulic exercise
equipment.

Aerobic exercise versus anaerobic exercise

Strength training exercise is primarily anaerobic.[14] Even while training at a lower intensity (training loads of
~20-RM), anaerobic glycolysis is still the major source of power, although aerobic metabolism makes a small
contribution.[15] Weight training is commonly perceived as anaerobic exercise, because one of the more common
goals is to increase strength by lifting heavy weights. Other goals such as rehabilitation, weight loss, body shaping,
and bodybuilding often use lower weights, adding aerobic character to the exercise.
Except in the extremes, a muscle will fire fibres of both the aerobic or anaerobic types on any given exercise, in
varying ratio depending on the load on the intensity of the contraction. This is known as the energy system
continuum. At higher loads, the muscle will recruit all muscle fibres possible, both anaerobic ("fast-twitch") and
aerobic ("slow-twitch"), in order to generate the most force. However, at maximum load, the anaerobic processes
contract so forcefully that the aerobic fibers are completely shut out, and all work is done by the anaerobic processes.
Because the anaerobic muscle fibre uses its fuel faster than the blood and intracellular restorative cycles can resupply
it, the maximum number of repetitions is limited.[16] In the aerobic regime, the blood and intracellular processes can
maintain a supply of fuel and oxygen, and continual repetition of the motion will not cause the muscle to fail.
Circuit weight training is a form of exercise that uses a number of weight training exercise sets separated by short
intervals. The cardiovascular effort to recover from each set serves a function similar to an aerobic exercise, but this
is not the same as saying that a weight training set is itself an aerobic process.

Exercises for specific muscle groups

Weight trainers commonly divide the
body's individual muscles into ten
major muscle groups. These do not
include the hip, neck and forearm
muscles, which are rarely trained in
isolation. The most common exercises
for these muscle groups are listed
below. (Videos of these and other
exercises are available at exrx.net [17]
and
from
the
University
of
Wisconsin-La Crosse [18].)

A back extension.

Strength training
The sequence shown below is one possible way to order the exercises. The large muscles of the lower body are
normally trained before the smaller muscles of the upper body, because these first exercises require more mental and
physical energy. The core muscles of the torso are trained before the shoulder and arm muscles that assist them.
Exercises often alternate between "pushing" and "pulling" movements to allow their specific supporting muscles
time to recover. The stabilising muscles in the waist should be trained last.

Advanced techniques
A number of techniques have been developed to make weight training exercises more intense, and thereby
potentially increase the rate of progress. Many weight lifters use these techniques to bring themselves past a plateau,
a duration where a weightlifter may be unable to do more lifting repetitions, sets, or use higher weight resistance.

Set structure
Drop sets
Drop sets do not end at the point of momentary muscular failure, but continue with progressively lighter
weights.
Pyramid sets
Pyramid sets are weight training sets in which the progression is from lighter weights with a greater number of
repetitions in the first set, to heavier weights with fewer repetitions in subsequent sets.
A reverse pyramid is the opposite in which the heavier weights are used at the beginning and progressively
lightened.
Burnouts
Burnouts combine pyramids and drop sets, working up to higher weights with low reps and then back down to
lower weights and high reps.
Diminishing set
The diminishing set method is where a weight is chosen that can be lifted for 20 reps in one set, and then 70
repetitions are performed in as few sets as possible.[19]
Rest-pause (heavy singles)
Rest-pause heavy singles are performed at or near 1RM, with ten to twenty seconds of rest between each lift.
The lift is repeated six to eight times. It is generally recommended to use this method infrequently.
Giant set
The Giant set, is a form of training that targets one muscle group (e.g. the triceps) with four separate exercises
performed in quick succession, often to failure and sometimes with the reduction of weight halfway through a
set once muscle fatigue sets in. This form of intense training 'shocks' the muscles and as such, is usually
performed by experienced trainers and should be used infrequently.[20]

Combined sets
Supersets
Supersets combine two or more exercises with similar motions to maximize the amount of work of an
individual muscle or group of muscles[citation needed]. The exercises are performed with no rest period between
the exercises. An example would be doing bench press, which predominantly works the pectoralis and triceps
muscles, and then moving to an exercise that works just the triceps such as the triceps extension or the
pushdown.
Push-pull supersets

10

Strength training
Push-pull supersets are similar to regular supersets, but exercises are chosen which work opposing muscle
groups. This is especially popular when applied to arm exercises, for example by combining biceps curls with
the triceps pushdown. Other examples include the shoulder press and lat pulldown combination, and the bench
press and wide grip row combination.
Pre-exhaustion
Pre-exhaustion combines an isolation exercise with a compound exercise for the same muscle group. The
isolation exercise first exhausts the muscle group, and then the compound exercise uses the muscle group's
supporting muscles to push it further than would otherwise be possible. For example, the triceps muscles
normally help the pectorals perform their function. But in the "bench press" the weaker triceps often fails first,
which limits the impact on the pectorals. By preceding the bench press with the pec fly, the pectorals can be
pre-exhausted so that both muscles fail at the same time, and both benefit equally from the exercise.
Breakdowns
Breakdowns were developed by Fredrick Hatfield and Mike Quinn to work the different types of muscle fibers
for maximum stimulation. Three different exercises that work the same muscle group are selected, and used
for a superset. The first exercise uses a heavy weight (~85% of 1 rep max) for around five reps, the second a
medium weight (~70% of 1 rep max) for around twelve reps, and finally the third exercise is performed with a
light weight (~50% of 1 rep max) for twenty to thirty reps, or even lighter (~40% of 1 rep max) for forty or
more reps. (Going to failure is discouraged.) The entire superset is performed three times.[21]

Beyond failure
Forced reps
Forced reps occur after momentary muscular failure. An assistant provides just enough help to get the weight
trainer past the sticking point of the exercise, and allow further repetitions to be completed. Weight trainers
often do this when they are spotting their exercise partner. With some exercises forced reps can be done
without a training partner. For example, with one-arm biceps curls the other arm can be used to assist the arm
that is being trained.
Cheat reps
Cheating is a deliberate compromise of form to maximize reps. Cheating has the advantage that it can be done
without a training partner, but compromises safety. A typical example of cheat reps occurs during biceps curls
when, beginning with the load at the waist, the exerciser swings the barbell or dumbbell forward and up during
the concentric phase utilizing momentum to assist his biceps muscles in moving the load to a shortened muscle
position. Momentum assistance during the concentric phase allows him to move greater loads during the more
difficult concentric phase. The objective can be to position greater loads of resistance to the biceps in
preparation of performing the eccentric phase than the more difficult concentric phase would otherwise allow.
Replacing a typical function of a training partner with a solo exerciser performing cheat reps facilitates forced
reps or negative reps when training alone.
Rest-pause (post-failure)
After a normal set of 6-8 reps (to failure), the weight is re-racked and the trainer takes 10-15 deep breaths, and
then performs one more repetition. This process can be repeated for two further repetitions. The twenty-rep
squat is another, similar approach, in that it follows a 12-15 rep set of squats with individual rest-pause reps,
up to a total of 20 reps.
Weight stripping a.k.a. Number Setting
Weight stripping is a technique used after failure with a normal resistance in certain exercises, particularly
with easily adjustable machines, whereby the weight trainer or a partner gradually reduces the resistance after
a full set is taken to failure. With each reduction in resistance, as many possible reps are completed and the

11

Strength training

12

resistance is then reduced again. This is continued until the resistance is approximately half the original
resistance.
Negative reps
Negative reps are performed with much heavier weights. Assistants lift the weight, and then the weight trainer
attempts to resist its downward progress through an eccentric contraction. Alternatively, an individual can use
an exercise machine for negatives by lifting the weight with both arms or legs, and then lowering it with only
one. Or they can simply lower weights more slowly than they lift them: for example, by taking two seconds to
lift each weight and four seconds to lower it.
Partial reps
Partial reps, as the name implies, involves movement through only part of the normal path of an exercise.
Partial reps can be performed with heavier weights. Usually, only the easiest part of the repetition is attempted.
Burns
Burns involve mixing partial reps into a set of full range reps in order to increase intensity. The partials can be
performed at any part of the exercise movement, depending on what works best for the particular exercise.
Also, the partials can either be added after the end of a set or in some alternating fashion with the full range
reps.[22] For example, after performing a set of biceps curls to failure, an individual would cheat the bar back
to the most contracted position, and then perform several partial reps.

Other techniques
Progressive movement training
Progressive movement training attempts to gradually increase the range of motion throughout a training cycle.
The lifter will start with a much heavier weight than they could handle in the full range of motion, only
moving through the last 3-5 of the movement. Throughout the training cycle, the lifter will gradually increase
the range of motion until the joint moves through the full range of the exercise. This is a style that was made
popular by Paul Anderson.[citation needed]
Super slow
Super slow repetitions are performed with lighter weights. The lifting and lowering phases of each repetition
take 10 seconds or more.
Timed rests
By strictly controlling the rest periods between reps and sets a trainer can reduce their level of blood
oxygenation, which helps to increase the stress on the muscles.
Wrist straps
Wrist straps (lifting straps) are sometimes used to assist in gripping
very heavy weights by applying the opposite torque that you create
with your grip from your hands. Wrist straps can be used to isolate
muscle groups like in "lat pull-downs", where you primarily will work
your latissimus dorsi muscles of your back and not use your biceps
which is the secondary muscle worked during the lift. They are
particularly useful for the deadlift. Some lifters avoid using wrist straps
in order to develop their grip strength, just as some go further by using
thick bars. Wrist straps can allow a lifter initially to use more weight
than they might be able to handle safely for an entire set, as unlike

Using a wrist strap.

Strength training
simply holding a weight, if it is dropped then the lifter must descend with it or be pulled down. Straps place
stress on the bones of the wrist which can be potentially harmful if excessive.

Footnotes
[1] MSNBC article on the U.S. Centers for Disease Control and Prevention report on the prevalence of strength training (http:/ / www. msnbc.
msn. com/ id/ 13956966/ )
[2] Stoppani, Jim (2004). Failto be strong. (http:/ / www. findarticles. com/ p/ articles/ mi_m0801/ is_10_65/ ai_n6237328) Muscle & Fitness
(Oct 2004).
[3] The Metabolism Myth (http:/ / www. cbass. com/ METABOLI. HTM)
[4] Ada L, Dorsch S, Canning C G. Strengthening interventions increase strength and improve activity after stroke: a systematic review.
Australian Journal of Physiotherapy. 2006;52(4):241-248.
[5] How Exercise Helps Depression (http:/ / www. webmd. com/ depression/ guide/ exercise-depression)
[6] Muscle as a secretory organ. Pedersen BK. American Physiological Society. Compr Physiol 3:1337-1362, 2013. http:/ / www.
inflammation-metabolism. dk/ index. php?pageid=21& pmid=23897689
[7] Nutrition for muscle builders. The Physician and Sportsmedicine, 25(8), n.p.]
[8] Article on high-protein diet and kidney function (http:/ / www. bellaonline. com/ articles/ art14944. asp)
[9] Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise (http:/ / www. jssm. org/ vol3/ n3/ 3/
v3n3-3text. php)
[10] Volek JS. (2004). Influence of nutrition on responses to resistance training (http:/ / www. purdue. edu/ SWO/ healthshop/ nutrition/
HealthyWeightGain/ InfluenceOfNutritionOnWtGain. pdf). Medicine & Science in Sports & Exercise.
[11] Hydration 101: Dont Tempt Fate, Hydrate! (http:/ / www. gncproperformance. com/ articles/ article/ Default. aspx?id=48& lang=en)
[12] Free preprint (http:/ / eprints. vu. edu. au/ 1436/ 1/ MSSE2006_(3). pdf).
[13] Nutrition and protein synthesis (http:/ / www. cruciblefitness. com/ nutrition/ etips/ nutrition_protein_synthesis. htm)
[14] Kraemer, W.J. (2003). Strength training basics: Designing workouts to meet patients' goals. The Physician and Sportsmedicine, 31(8), n.p.
(http:/ / www. physsportsmed. com/ issues/ 2003/ 0803/ kraemer. htm)
[15] Knuttgen, H.G. (2003). What is exercise? A primer for practitioners. The Physician and Sportsmedicine, 31(3), n.p. (http:/ / www.
physsportsmed. com/ issues/ 2003/ 0303/ knuttgen. htm)
[16] Griner, T. (2000). Muscle metabolism: Aerobic vs. Anaerobic. Dynamic Chiropractic, 18(7) retrieved October 16th, 2006 (http:/ / www.
chiroweb. com/ archives/ 18/ 07/ 06. html)
[17] http:/ / www. exrx. net/ Lists/ Directory. html
[18] http:/ / www. uwlax. edu/ strengthcenter/ videos/ video%20main%20page. htm
[19] Kennedy, Robert and Ross, Don (1988). Muscleblasting! Brief and Brutal Shock Training. Sterling Publishing Co., Inc., p. 17
[20] source?
[21] Kennedy, Robert and Ross, Don (1988). Muscleblasting! Brief and Brutal Shock Training. Sterling Publishing Co., Inc., pp. 16-17
[22] Kennedy, Robert and Weis, Dennis (1986), Mass!, New Scientific Bodybuilding Secrets, Contemporary Books

Bibliography
Many of the most useful books about weight training contain the word "bodybuilding" in the title, but they should
not be overlooked just for this reason. Weight trainers who are not interested in bodybuilding can ignore the material
devoted to contest preparation, and still obtain much valuable information.
Delavier, Frederic (2001). Strength Training Anatomy. Human Kinetics Publishers. ISBN 0-7360-4185-0.
DeLee, J. MD and Drez, D. MD, Eds. (2003). DeLee & Drez's Orthopaedic Sports Medicine; Principles and
Practice (vols 1 & 2). ISBN 0-7216-8845-4.
Hatfield, Frederick (1993). Hardcore Bodybuilding: A Scientific Approach. McGraw-Hill. ISBN 0-8092-3728-8.
Issurin, Vladimir and Yessis, Michael, PhD. (2008). "Block Periodization: Breakthrough In Sports Training".
Ultimate Athlete Concepts. ISBN 0-9817180-0-0.
Lombardi, V. Patteson (1989). Beginning Weight Training. Wm. C. Brown Publishers. ISBN 0-697-10696-9.
Powers, Scott and Howley, Edward (2003), Exercise Physiology. McGraw Hill. ISBN 0-07-255728-1.
Rippetoe, Mark and Kilgore, Lon (2007) "Starting Strength (2nd Edition)". The Aasgaard Company. ISBN
0-9768054-2-1
Schoenfeld, Brad (2002). Sculpting Her Body Perfect. Human Kinetics Publishers. ISBN 0-7360-4469-8.

13

Strength training
Schwarzenegger, Arnold (1999). The New Encyclopedia of Modern Bodybuilding. Simon & Schuster. ISBN
0-684-85721-9.

14

Article Sources and Contributors

Article Sources and Contributors

Strength training Source: http://en.wikipedia.org/w/index.php?oldid=584495177 Contributors: APerson, AaronY, Abcdefghayden, Adamd1008, Adamsim, Alansohn, Alex9788, Alexius08,
Alpha 4615, Androani11, Androm, Anna Lincoln, Anshelm, Anthonyhcole, Apokrif, Apolonas, Articlesbylynn, Atakdoug, AwesomeCoffee, B-ham, BD2412, Backseatsman15,
Batteriesnotincluded, Beastrankermodule, Bigbosstrom, Bobblehead, Bockbockchicken, Bork, CWO Guy, CapitalSasha, Capricorn42, Carlosguitar, ChrisGualtieri, Chriswaterguy, Clovis
Sangrail, Cntras, Coachdavidh, Constantincelmare, Csdorman, Czmtzc, DaL33T, Damian Yerrick, Dancter, Dandv, DanielMayer, David1982, Dbackle, DeadEyeArrow, Deli nk, Dfarrell07,
Digital infinity, Discospinster, Dix75, Dpcs6, DrMWSpanakos, DutchB1, Dylanjbyrne, Edward, Epbr123, Epeefleche, Eric Yurken, Eubulides, Exert, Fbb fan, Feezo, Feraess, Fleetham, Frap,
Fratrep, FredrikLhnn, FromanylanD, Gamesguru2, GeorgeStepanek, GinaDana, Girlwithgreeneyes, Gogo Dodo, Gold333, Googie man, Gornosk, Grabbuel, Gracefool, Greenmen,
Heavensblade23, Heqs, Hermeneus, Hertz1888, Hobartimus, Holizz, Hoss1485, Hyacinth, ITasteLikePaint, Iceman111111, Ididerus, ImperfectlyInformed, Iridescent, J G Campbell, J.delanoy,
J04n, JHunterJ, JJ Harrison, JM2015, Ja 62, Ja.santosferreira, James Callahan, JamesBWatson, Jason Quinn, Jeff G., Jeffhoy, Jellyfish dave, Jhay116, Jimfbleak, Jipy, Jjron,
Justsonext0987654321, Kam012069, Khalad, Koavf, Kookyunii, Kooo, Kurtdriver, Lawrence Whitmore, Ldraper, Leecbenny, Lev.Tsimbler, Lhuntkenora, Lightmouse, LittleDan, Luk, Lwe5113,
Macosx, Macy, Madhero88, Manicjedi, Maniwar, Martarius, MartinezMD, Materialscientist, Mathyas, Mattbayly, Maxis ftw, Maxwellb, Mayoclinic, Merlion444, Michael Hardy,
Michaelbluejay, Mig77, Mild Bill Hiccup, Millsysj, Mindmatrix, Mountainmage, MrFish, MrNiceGuy1113, MrRadioGuy, MrVibrating, Nate1481, Nathanael Bar-Aur L., Nick Number,
NuclearWarfare, Nurg, ONEder Boy, Oddity-, OllieFury, Pattirelli, PeterWesco, PlanetEditor, Portillo, Quartet, Quebec99, R. S. Shaw, RADL8895, RJaguar3, Rapha1023,
RenamedUser01302013, Rerip, Rich Farmbrough, Rickyrickyrawss, Rjwilmsi, Rmogul, Robb0995, Rocketrod1960, Ronz, Royalguard11, SFK2, Sachin90143, Saeley, SaintHammett, Sandstein,
Seaphoto, Senator Palpatine, Sfahey, Shelshula, Shustov, Skookum1, Slicky, SlimVirgin, Solarra, Sophitus, Spinoff, Sqigglebug, Stronglifts, Stwalkerster, Sun Creator, Tarheel95, TeamZissou,
TheJJJunk, Thingg, ThomasMikael, Thw1309, Tombomp, Torst, TriniTriggs, Twbellcan, Tyciol, User27091, W.F.Galway, WLU, WadeSimMiser, Watertree, Wavelength, Werlop,
Wh1teChocolatte, Wikiloop, Wimt, Winning500, Woohookitty, Wdenhelm, Xmahahdu, Yamamoto Ichiro, Yankees76, Yngvadottir, Yvwv, Zarex, Zimbricchio, ,
05, 427 anonymous edits

Image Sources, Licenses and Contributors

File:UPSTREAM FITNESS-7.jpg Source: http://en.wikipedia.org/w/index.php?title=File:UPSTREAM_FITNESS-7.jpg License: Creative Commons Attribution-Sharealike 3.0 Contributors:
Shustov
File:EarlyBarbell.gif Source: http://en.wikipedia.org/w/index.php?title=File:EarlyBarbell.gif License: Public Domain Contributors: Jastrow, Kelly, Matyas, Vonvon, 3 anonymous edits
File:RomanChairBackExtension.JPG Source: http://en.wikipedia.org/w/index.php?title=File:RomanChairBackExtension.JPG License: Creative Commons Attribution-ShareAlike 3.0
Unported Contributors: GeorgeStepanek
File:WristStrap.JPG Source: http://en.wikipedia.org/w/index.php?title=File:WristStrap.JPG License: Creative Commons Attribution-ShareAlike 3.0 Unported Contributors: GeorgeStepanek

License
Creative Commons Attribution-Share Alike 3.0
//creativecommons.org/licenses/by-sa/3.0/

15