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 In our last installment, we defined some terms regarding strength which willhelp us as we begin to discuss different workout routines and their effects on our performance. Let's begin our examination of weightlifting training routines with the most popular "schemes" currently in use. We'll start with beginner's programs.
In our last installment, we defined some terms regarding strength which willhelp us as we begin to discuss different workout routines and their effects on our performance. Let’s begin our examination of weightlifting training routines with the most popular "schemes" currently in use. We’ll start with beginner’s programs. Typically, beginning trainees are given a structure of lifting every other
day. At first, beginners are not yet able to train intensely enough to
overstress their bodies, so this schedule promotes rapid progress. At any rate, beginners always experience a greater rate of advancement in lifting performance early in their training. Later, the gains come a bit slower and require more intense effort and a close eye on changes in performance. The typical beginner’s routine often consists of 3 sets of 8 - 12 repetitions of each chosen exercise. Three sets are performed to ensure that sufficient stimulation is given to the targeted muscle group to promote growth. Remember that beginners are not yet able to work as intensely as experienced lifters. Eight to twelve repetitions are used to promote gains in maximal strength and strength/endurance. This is a "compromise" range of repetitions, chosen as a middle ground that will provide a good foundation of lifting experience for the trainee. Rest intervals between sets of an exercise are usually about 1 - 2 minutes. This amount of time allows some recovery from the previous exertion, but not complete recovery. It is this "cumulative" effect of multiple sets that progressively increases the intensity of an exercise session for the beginner. Each set gets more difficult to finish, and the trainee must work a little harder each time to complete the lifts. As we are now talking about difficulty, we must address the subject of proper lifting form and technique. There are many good references in print which can provide a basic instructional approach, and videos are also available
which can assist the beginner ( or the seasoned lifter looking to fine-tune
his form ). One of the best overall references is Stuart McRobert’s "The
Insider’s Tell-All Guide". It details the techniques for many of the basic
lifts and will provide a good base from which to progress. The main point
about form is the prevention of injury. As mentioned before, lifts become
progressively harder during the course of a workout. When struggling to
complete an exercise, the trainee may stray from proper form in an attempt to get "one more rep!". The result is often poor bodily alignment and increased strain on body parts not being targeted by that particular exercise. Injury is a common result. Unfortunately, this occurance is not limited to beginners! Experienced lifters who should know better are still tempted to outdo a previous performance, and the result of a careless moment is injury. It is beyond the scope of this column to provide "instruction" on how to
perform basic weightlifting exercises. The best way to learn is first-hand
from an experienced trainer who can personally oversee what the trainee is doing at all times. As a colleague once said, "It’s like reading about sex. Unless you actually do it, you don’t have a clue what it’s all about!" The books and videos are mentioned because some aspiring trainees may not have access to a trainer ($$$$, etc.) If you have an experienced friend who can help you out, go for it, but always be conscientious about safety. Heavy weights can do a lot of damage if not handled carefully! Fortunately for beginners, gains in all phases of strength come rapidly at
first. As the trainee "learns" the technique for a lift, he is able to
increase the weight lifted for that exercise through more efficient movement. In any sport, the great athletes always look relatively relaxed as they perform. This is due to their reduction of antagonistic tension. They do not contract muscles which inadvertently act as "brakes" on their motion. Only the "prime movers" are used, resulting in a more efficient, smoother motion. Like a fine-tuned golf swing, etc., the lifter settles into a "groove" which suits his physique and provides good form. The trainee also learns, over time, how to recruit more of his available
muscle fibers to aid in that movement. This process also increases the
amount of weight lifted. The process of increasing the number of muscle
fibers which contract is accomplished by NEURAL RECRUITMENT. This process becomes a factor in the intensity of a workout. Third, the trainee actually gets muscular growth (hypertrophy). As a muscle is exposed to repeated "overload", the body responds by causing that muscle to grow. Muscles become stronger by increasing their cross-sectional area. So, all things being equal, a larger muscle is a stronger muscle. Hypertrophy typically occurs slightly behind the other factors (efficiency, neural recruitment) because those factors are what allow the trainee to actually present the muscle with a true overload stimulus. In other words, you won’t grow much until you learn the lifts and practice! Next time, we’ll discuss the common basic lifts used in the beginner’s
program. We’ll piece together some typical workouts, and discuss how they can be fitted into a busy grappler’s other exercise needs. Thank you for your attention, and see you next time. Lee If you would like to contact Mr. Aldridge concerning anything related to the issues he discusses, drop him an email
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