How Women Build Muscle --Women can't build muscle like men...or can they??
Free Weights vs Machines -- Which method of strength training is better?
Vigorous Living is an excellent site for various sports nutrition products... and they are very reasonably priced!!
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Strength Training Introduction
Every movement we make involves our muscular system. Muscles are unique in their ability to relax, contract, and produce force. In addition, this metabolically active tissue is highly responsive to training stimuli. A well designed strength training program can provide the following benefits:
- Increased strength of bones, muscles and connective tissue (tendons and ligaments), decreasing the risk of injury.
- Increased muscle mass. Muscle is very metabolically active tissue with high-energy requirements for maintenance and rebuilding processes. Even when we sleep, our skeletal muscles are responsible for over 25% of our calorie use. Most adults lose about 1/2 pound of muscle per year after age 25. This is largely due to decreased activity. Muscle tissue is partly responsible for the number of calories burned at rest (the basal metabolic rate or BMR). As muscle mass increases, BMR increases, making it easier to maintain a healthy body weight.
- Enhanced quality of life. As general strength increases, the effort required to perform daily routines (carrying groceries, gardening, etc.) will be less taxing.
Muscles use energy to produce movement power, functioning as the engines of our bodies. Research indicates that previously untrained men and women gain about 2-4 pounds of muscle and 20-40% more strength after 2 months of regular strength exercise.
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Strength Training Guidelines
The following exercise guidelines will provide safe, effective, and efficient strength training. While they may no be fully representative of advanced bodybuilding or weightlifting routines, they provide a sensible approach for achieving high levels of strength fitness.
Exercise Selection-- It’s important to select at least one exercise for each major muscle group as neglecting certain groups can lead to strength imbalances and postural difficulties. The major muscle groups include, the quadriceps (front of thighs), hamstrings (back of thighs), gluteals (butt muscles), low back, abdominals, pectorals (chest), latissimus dorsi (back), deltoids (shoulders), biceps, and triceps. Other muscles that should be trained regularly are the obliques (waist), calves, and shins.
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Exercise Sequences-- It is advisable to proceed from the larger muscle groups of the legs to the smaller muscle groups of the torso, and arms.
Exercise Speed--Exercise speed plays a major role with regards to injury risk and strength development. Lifting the weight to a count of 2 and lowering it to a count of 3-4 is effective. Never use momentum.
Exercise Sets-- The number of sets per exercise is largely a matter of personal preference. One set of 8-12 repetitions, working the muscle to the point of fatigue, is usually sufficient. An advantage of multiple-set strength training is the additional calorie use of the longer exercise session. An advantage of single-set strength training is the efficient use of time of the shorter exercise session. When you are able to perform 12 reps of an exercise correctly, with proper form, increase the amount of resistance by 5-10% to continue safe progress. Regardless of the number of sets performed, each repetition should be done in proper exercise form and under control.
Exercise Range of Motion-- It is important to perform each exercise through a full range of joint movement. Full-range exercise movements enhance both muscle strength and joint flexibility.
Exercise Progression--The key to strength development is progressive resistance. As the muscles adapt to a given exercise resistance, the resistance must be gradually increased to stimulate further strength gains. The increase in resistance is usually accompanied by a decrease in the numbers of reps that can be performed.
Exercise Frequency--Because the muscle rebuilding process usually requires about 48 hours, strength workouts should be scheduled every other day. If you prefer to train more often, avoid working the same muscle groups on consecutive days. Training more often or adding more sets may lead to slightly greater gains, but the small added benefit may not be worth the extra time and effort not to mention add risk of injury.
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Common Training Mistakes
The most common and critical training mistakes have to do with exercise technique. The tendency to use too much resistance typically results in poor form, which increases the risk of injury. Examples of poor form are: bouncing the bar off the chest in the bench press, bouncing at the bottom of the squat, using the back to initiate bicep curls, using momentum in any exercise and training at faster speeds than you can control.
Always warm up before doing a strength-training workout. A few minutes of aerobic activity such as stationary cycling or stair climbing are sufficient. Because many people are often pressed for time they often eliminate post-workout stretching. But to reduce injury risk and enhance training responsiveness about 10 minutes should be dedicated to stretching after your workout session.
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Maintaining sufficient muscle tone and strength will help with weight control, provide better posture, and greater endurance for daily and athletic activities, and reduce the risk of certain musculoskeletal injuries. Consider the following seven principles while doing the strength training portion of your exercise program.
- Always make safety your primary concern
- Train each body part by working it against a resistance capable of overloading the muscles.
- Perform exercises throughout your full range of motion.
- Make sure the training speed is always slow and controlled.
- Create an exercise program that is balanced between opposing muscles groups
- Prevent injuries by training those muscle groups that require special attention because of daily misuse, muscular imbalances or athletic pursuits.
- Provide at least one-day of rest between workouts of the same muscle groups.
Machines and free weights are effective tools for strength training and a combination of the two is generally recommended. Strength training increases both muscle and bone strength and reduces the risk of osteoporosis. A safe strength training program combined with cardiovascular and flexibility training will give you the benefits of a total fitness program.
