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Basic Weight Training Getting Started: The Basics

Basic Weight Training Getting Started: The Basics. Chapter 5.

lacey-randolph
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Basic Weight Training Getting Started: The Basics

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  1. Basic Weight TrainingGetting Started: The Basics Chapter 5

  2. Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure , than to take rank with these poor spirits who neither enjoy much or suffer much. Be wise, they live in the gray twilight that know not of victory, nor defeat. Nor true sorrow nor true love. — Theodore Roosevelt

  3. Medical Checkup • Most people can exercise safely if they are in good health and follow basic training principles. • Men 40 years and older and women 50 years and older or those with significant health problems should see a physician before beginning an exercise program.

  4. Choosing a Health Club • Get value for your money • Initiation fees and monthly dues are often negotiable • Try the club before signing a long-term contract • The club should be convenient • Join a club close to your home or work • The club should have a well-trained staff • Join a club with certified staff, preferably with college degrees in exercise physiology or physical education • Make sure the club has an emergency plan • The club should offer amenities besides weight training • Look for other activities enjoy, such as swimming, racquetball, tennis, jogging, or basketball

  5. What to Wear • Shoes: solid shoes with good lateral support • Weight lifting belt: usually not used in training; helpful for maximum lifts • Lifting suits and shirts: for advanced lifters • Wraps: unnecessary for recreational lifters; helpful for intense lifting • Straps: helpful for heavy pulling exercises (cleans, snatches, high-pulls) • Breast support for women: good sports bra that supports breasts in all directions • Gloves: Not recommended for serious weight trainers. Useful for preventing roughened hands.

  6. Examples of Resistive Exercise Equipment • Free weights: barbells, dumbbells, Olympic barbells • Olympic barbell, US set: 7 ft long, weighs 45 pounds; Plate sizes 45, 35, 25, 10, 5, 2.5, 1.25 pounds; • Olympic kilo sets : 2133mm long, 20 kg • 25, 20, 15, 10, 5, 2.5, 1.25 kg • Weight machines: variable resistance, hydraulic, weight plates, and bands • Other forms: gravity (body weight), rubber tubing, water, friction, variable speed motors, medicine balls, lifting stones, farmer’s bars, sleds, packs, exercise balls, bosu balls, weighted poles

  7. Free weights versus exercise machines

  8. Free weights versus exercise machines

  9. Examples of Resistance Exercises without Weights

  10. Structure of the Weight-training Program • Training sessions per week: 2-4 • Warm-up: general and specific • Cool-down • Correct weight: begin conservatively, progress slowly, overload • Order of exercise: large muscles before smaller muscle • Exercise the antagonists: biceps-triceps; chest-upper back; quadriceps-hamstrings • Sets and reps: one set okay for beginners; more sets produce better results; 10 reps for beginners • Program structure: pyramids, periodization

  11. Selected Overload Training Methods • Circuit training: series of exercises performed for a given amount of time or repetitions • Constant set method: Same weight, reps and sets performed for each exercise • Pyramid Method: Multiple sets with increasing or decreasing resistance • Delorme method: 3 sets of 10 reps at 50, 75, and 100 percent of 10-Repetitions maximum (RM) • Super sets: two exercises at a time, typically using opposing muscle groups, followed by rest • Giant sets: multiple exercises in succession for the same muscle group • Drop sets: Multiple sets performed to exhaustion, decreasing the weight after each set

  12. Pyramid Method (example) Ascending Pyramid: Bench press Set 1 5 rep 75 lb Set 2 5 reps 100 lb Set 3 5 reps 120 lb Ascending-Descending Pyramid Set 1 5 rep 75 lb Set 2 5 reps 100 lb Set 3 5 reps 120 lb Set 4 5 rep 100 lb Set 5 5 reps 75 lb

  13. DeLorme Method of Overload(Example: bench press) Set 1 10 reps 50 lb (50% 10-RM) Set 2 10 reps 75 lb (75% 10-RM) Set 3 10 reps 100 lb (100% 10-RM)

  14. Super Sets (example) Set 1 10 rep 30 lb knee extensions Set 1 10 reps 15 lb knee flexions Rest Set 2 5 reps 30 lb knee extensions Set 2 5 rep 15 lb knee flexions Rest Repeat

  15. Giant Sets (example) Set 1 10 rep 75 lb bench press Set 1 10 reps 5 lb dumbbell fly Rest Set 2 5 reps 75 lb bench press Set 2 5 rep 5 lb dumbbell fly Rest Repeat

  16. Drop Sets(Dumbbell Inclines, example; lifter did each set to failure, decreased weight, then immediately moved to lower weight) Set 1 10 rep 75 lb Set 2 8 reps 65 lb Set 3 6 reps 55 lb Set 4 5 rep 45 lb Set 5 5 reps 35 lb Set 6 4 reps 25 lb Set 7 3 rep 15 lb Set 8 2 reps 10 lb Failure

  17. Periodization of Training • Periodization varies the exercises and volume and intensity of training throughout the year and from one workout to the next • Load cycles: Builds base strength; moderate intensity, volume, and weight • Peak cycle: Builds maximum strength; emphasizes high intensity, low volume. • Recovery cycle: Allows rest and recovery in preparation for hard work to come • Conditioning cycle: active rest involving sports, aerobics, and maintenance training

  18. Preventing Accidents • Lift from a stabilized body position • Be aware of your surroundings • Avoid people when they are doing exercises • Always use collars on barbells and dumbbells • Remain clear of machine weight stacks • Control and support your spine during exercise • Don’t hold your breath. Learn to breath normally when bracing the abdomen • Warm-up • Don’t exercise when you are ill

  19. Skills and Responsibilities of the Spotter • Be strong enough to assist the lifter • Know the proper form of the exercise and the spot • Know the number of reps being attempted • Establish signals for the beginning and end of the lift • Pay close attention during the lift, but don’t interfere unless necessary or requested • Watch for collars. Watch for sliding weight plates, particularly in people who lift using poor technique • Spotting dumbbell lifts: keep hands close to the weight at the wrists

  20. Good Lifting Technique • Keep the weight as close to the body as possible • Do most of lifting with your legs • During ground lifts, keep your back straight and head level. Bending at the weight with legs straight places tremdnous strain on the lower back. • Don’t twist your body when lifting • Lift the weight smoothly without jerking. • Lift through a full range of motion

  21. Grips • Pronated grip (palms away from you) • Supinated grip (palms toward you) • Dead-lift grip (palms facing opposite directions)

  22. Basic Weight TrainingGetting Started: The Basics Chapter 5

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