Brothers of Iron - Principles Strength Training
Here I intend to present basic and simple explanations concerning what a sound training for strength and muscle building should consist of. There are many scientifical and technical details I will dare to keep ommited in order to preserve the simplicity and encourage the practicity of the exposed information.
Used Terms and Organizing a Training Program
In order to succeed at strength training, there must be one thing firstly: Planning. Organization. Indeed, there are parts of the training session that can become flexible and perhaps spontaneous to the experienced lifter, but even those variations of the moment must remain within the boundaries of what is previously planned.
This planning involves the thinking of many variables:
Muscle Split: The parts of the body which should be exercised in the referred session.
Set: A set defines one attempt of performing the exercise for a certain number of
Reps
Reps: One rep (repetition) consists of the combination of one concentric movement with one eccentric movement. Pushing the barbell while on the bench press and lowering it again to the chest: this is the example of one rep.
1RM: One Repetition Max refers to the maximum load of weight the individual can handle for no more than one or two reps. The 1RM is a very important information to define the
1RM%'s to be used in the training.
1RM%: Refers to a certain percentage of the one repetition max, hence the relative load the indivitual will use to perform the exercise. For example, 60%1RM means the exercise should be performed with sixty percent of the lifter's maximum load for that exercise. If his 1RM for the bench press is 100lbs, he would perform a 60%1RM with 60lbs in the barbell.
Presented the most common terms which will build the training chart, further I will highlight the planning of a
training session, and then the organization of different training sessions through the week, which will then form the individual's training routine for a
Period .
Stumble!