- "Strength training or resistance training involves the performance of physical exercises that are designed to improve strength and endurance."
Understanding the principles behind training intensity, volume, and frequency, and their impact on muscle growth and strength development is essential for designing effective strength training programs.
Exercise Selection: The process of selecting specific exercises for a strength training program that target the desired muscle groups and movements.
Progressive Overload: The gradual increase of weight, sets, or reps over time to progress strength and muscle growth.
Repetition (Rep): The number of times an exercise is repeated.
Set: A group of repetitions performed without rest.
Rest Intervals: The time between sets and exercises, which is based on training goals and personal physical readiness.
Training Split: The division of muscle groups trained on different days or sessions throughout the week.
Exercise Order: The sequence of exercises performed during a training session, which impacts fatigue and strength gains.
Intensity: The level of effort or weight used for an exercise, which can be expressed as a percentage of the maximum weight.
Volume: The total amount of work performed in a training session or over a period of days or weeks.
Frequency: The number of training sessions performed per week or month.
Training Load: The total amount of weight lifted in a training session or over a period of days or weeks.
One Repetition Maximum (1RM): The maximum weight that can be lifted for one repetition of an exercise.
Deload: A period of decreased training volume or intensity designed to allow for recovery and prevent injury.
Recovery: The process of rest and recuperation necessary to adapt to strength training and promote muscle growth.
Periodization: A planned approach to strength training that includes specific phases focused on building strength, power, endurance, and recovery.
Recovery Time: The amount of time needed for a muscle group to recover and grow after a training session.
Muscle Fiber Types: The different types of muscle fibers in the body that respond differently to exercise stimuli.
Genetic Variability: Individual differences in genetics that influence strength training outcomes.
Nutrition: The role of proper nutrition in strength gains and muscle growth.
Injury Prevention: Techniques and strategies to prevent injury during strength training.
Maximal Effort: Lifting the heaviest weights possible for 1-3 repetitions with 100% effort.
Submaximal Effort: Lifting weights between 70: Of the 1RM for 4-6 repetitions.
Dynamic Effort: Lifting moderate weights across multiple sets with maximal force and speed.
Repetition Effort: Lifting weights 70: Of the 1RM for 6-12 reps to fatigue.
High Volume: Performing multiple exercises for many sets and reps in one workout.
Medium Volume: Performing a moderate number of sets and reps in one workout.
Low Volume: Performing a few sets and reps of only a few exercises in one workout.
Density Volume: Completing as many reps as possible within a set time frame or for a certain number of sets.
High Frequency: Working out multiple times per day or per week.
Medium Frequency: Working out a few times a week.
Low Frequency: Working out once or twice a week.
- "It is often associated with the lifting of weights."
- "It can also incorporate a variety of training techniques such as bodyweight exercises, isometrics, and plyometrics."
- "Training works by progressively increasing the force output of the muscles and uses a variety of exercises and types of equipment."
- "Strength training is primarily an anaerobic activity, although circuit training also is a form of aerobic exercise."
- "Strength training can increase muscle, tendon, and ligament strength as well as bone density, metabolism, and the lactate threshold; improve joint and cardiac function; and reduce the risk of injury in athletes and the elderly."
- "It can reduce the risk of injury in athletes and the elderly."
- "Strength training can increase... bone density."
- "Strength training can increase... metabolism."
- "Strength training can increase... the lactate threshold."
- "Strength training can improve joint... function."
- "Strength training can improve... cardiac function."
- "Strength training is central or is used as part of their training regimen."
- "It can also incorporate a variety of training techniques such as bodyweight exercises."
- "Strength training... reduce[s] the risk of injury in athletes and the elderly."
- "Strength training... reduce[s] the risk of injury in athletes and the elderly."
- "Training works by progressively increasing the force output of the muscles."
- "Strength training... exercises that are designed to improve strength and endurance."
- "Strength training can increase muscle, tendon, and ligament strength."
- "Training works by progressively increasing the force output of the muscles and uses a variety of exercises and types of equipment."