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RESISTANCE TRAINING

Resistance exercise is concerned with working the bodies muscle groups and building strength.

“It is recommended that adults train each major muscle group two or three days each week using a variety of exercises and equipment”. 

#MADE FROM STRENGTH

 ~ Benefits Of Resistance Training :  

Strength Training is the process of exercising with progressively heavier resistance to stimulate muscle development. The primary outcome of regular resistance exercise is an increase in muscle fiber size and contractile strength. Secondary outcomes include increased tensile strength in tendons (which attach muscles to bones) and ligaments (which attaches bones to bones), as well as increased impact on the entire musculoskeletal system. While strength training has obvious implications for improving power production and sports performance, it is equally important from a health and fitness perspective.

#MADE FROM STRENGTH

~ Factors That Influence Muscular Strength And Hypertrophy 

~ Hormone levels | Sex | Age | Muscle fiber type | Muscle length | Limb length | Tendon insertion point 

~Muscular Strength/Power/Endurance Relationships:

MUSCULAR STRENGTH IS THE FOUNDATION OF ALL THE PHYSICAL ACTIVITIES.

Every moment humans make requires a certain percentage of maximal muscular strength. The standard measure of muscular strength is the highest resistance that can be moved through the full  movement range at a controlled movement speed. Which is referred to as the one-repetition maximum (1-RM). Muscular endurance is closely related to muscular strength , and is typically assessed by the number of repetitions that can be performed with a given submaximal resistance.

Most people can complete approximately 10 Repetitions with 75% of their 1-RM weightload.

For example, if a person`s maximal bench press is 100 pounds (45 kg), he or she can probably perform 10 repetitions with 75 pounds (34 kg) (75% of the 1-RM).

If training increases this  person`s 1-RM bench press to 120 pounds (54 kg), he or she most likely to complete 10 repetitions with 90 pounds (41 kg) (75% of this new 1-RM). That is, the person`s “relative muscular endurance” maintains the same ratio to his or her maximal strength. However when the person`s 1-RM bench press increases to 120 pounds (54 kg), he or she can perform approximately 15 repetitions with 75 pounds (34 kg) because the weight load is now only 62.5% of his or her maximal strength. Therefore, this person`s “absolute muscular endurance” increases as muscular strength increases.

Muscular power is the product of muscular strength and movement speed. Assuming that an individual`s movement speed remains the same, an increase in muscular strength is accompanied by a proportional increase in muscular power. However, the relationship between the exercise weightload and muscular power is somewhat complex. Training with light resistance enables fast movement speed, but results in a relatively low power output due to the low strength component. Training with heavy resistance enables a high strength component, but requires slow movement speed, therefore results in a relatively low power output. Training with medium resistance and moderate-to-fast movement speed produces the highest power output and is the most effective means for increasing muscular power.

#MADE FROM STRENGTH

~Training Frequency:

Training frequency is inversely related to both training volume and training intensity. Less vigorous exercise sessions produce less muscle microtrauma, require less time for tissue remodelling, and can be performed more frequently. More vigorous exercise sessions produce more muscle microtrauma, require more time for tissue remodelling, and must be performed less frequently for optimal results. Research has been revealed that a challenging resistance workout elevates RMR by 8 to 9% for three days following the exercise session, presumably due to muscle-building processes. Standard training sessions (eight exercises, three sets of 10 repetitions) require atleast 72 hours for muscular strength to attain or exceed baseline levels.

It would therefore appear that advanced exercisers who perform high volume/high intensity strength workouts should not train the same muscle groups more frequently than every third day. For example, they could perform workouts that emphasize pushing movements with the chest, shoulders, and triceps on Mondays and Thursdays, workouts that focus on pulling movements with the back, biceps, legs on Wednesdays and Saturdays.

It is recommended that new exercisers perform resistance training two to three days a week for best results.

#MADE FROM STRENGTH