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Weight Training

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Better performances can be the product of a number of factors. This product

is primarily the outcome of efficient technique, the progression of speed and
the maturing competitive attitude on a sound basis of general endurance, all
round strength and general mobility. The development of all round strength is
best achieved via circuit training and then progressing this through weight
training.

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A muscle will only strengthen when forced to

operate beyond its customary intensity
(overload). Overload can be progressed by
increasing the:

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resistance e.g. adding 10kg to the

barbell
number of repetitions with a particular
weight
number of sets of the exercise

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MuscleFibreHypertrophy
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Resistance training will increase the muscle size (hypertrophy). Muscle growth
depends on the muscle fibre type activated and the pattern of recruitment.
Muscle growth is due to one or more of the following adaptations:

Increased
Increased
Increased
Increased

contractile proteins (actin & myosin)

number of and size of myofibrils per muscle fibre
amounts of connective, tendinous & ligamentous tissues
enzymes and stored nutrients

MuscleMovement
Muscle contraction is initiated by an electrical charge from the central nervous
system. The exercise that causes the greatest amount of electrical activity
within the muscle group will potential produce the greatest gains in mass and
[1]
strength. Lorenzo Cornacchia (Bompa et al. 1998)
conducted a series of
Electromyographic (EMG) tests to determine which exercises generated a high
level of stimulation with in each muscle group. The results were as follows:
Muscle

Exercise

Pectoralis Major

Decline dumbbell bench press

Pectoralis Minor

Incline dumbbell bench press

Medial Deltoids

Standing dumbbell side laterals

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Posterior Deltoids

Standing dumbbell bent laterals

Anterior deltoids

Standing front dumbbell raises

Biceps Brachii

Incline seated dumbbell curls (alternate)

Triceps Brachii

Triceps press down (angled bar)

Latissimus Dorsi

One arm dumbbell rows (alternate)

Rectus Femoris

Seated leg extensions

Biceps femoris

Standing leg curls

Semitendinosus

Seated leg curls

Gastrocnemius

Standing one leg calf raises

Muscle Training
Differentstrengthtypesandhowtotrainforthem
Most sports will require some or all of the following strength types to be
developed to one degree or another and the weight training program should
reflect this.

StrengthEndurance
The aim is to develop muscles that are able to to produce repeated
contractions under conditions of fatigue. This requires high repetitions (15+)
with light loading (30-50% of 1RM). Appropriate for field sports, rowing and
martial arts.

Power
The aim is to develop fast powerful movements. This requires medium
number of repetitions (6-10) with medium to heavy loading (70-80% of 1RM).
Appropriate for power based events e.g. sprinting, jumping (long jump),
throwing (Javelin).

Maximumstrength
The aim is to enable maximum loads to be lifted. This requires low number of
repetitions (1-5) with heavy loads (80-100% of 1RM). Appropriate for Power
Lifting, Olympic Lifting, Shot Putt.

Sizewithstrength
The aim is to increase muscle size. This requires medium to high number of
repetitions (8-12) with medium to heavy loading (70-80%+ of 1RM).
Appropriate for Bodybuilding or sports like USA football where increased size
is a valuable asset.

HowMuch?
The amount of weight to be used should be based on a percentage of the
maximum amount of weight that can be lifted one time, generally referred to
as one repetition maximum (1RM). The maximum number of repetitions
performed before fatigue prohibits the completion of an additional repetition is
a function of the weight used, referred to as repetition maximum (RM), and
reflects the intensity of the exercise. A weight load that produces fatigue on
the third repetition is termed a three repetition maximum (3RM) and
corresponds to approximately 95% of the weight that could be lifted for 1RM.
For maximum results, athletes should train according to their genetic
predisposition. An athlete with a greater proportion of slow twitch muscles
would adapt better to endurance training and a muscular endurance program
using more repetitions of a lighter weight. An athlete with a greater proportion
of fast twitch muscles would benefit from sprint training and a muscular
strength program using fewer repetitions of a heavier weight. Dr F. Hatfield's
Muscle Fibre Test may help you determine your predominate muscle type.

Load-RepetitionRelationship
The strength training zone requires you to use loads in the range of 60% to
100% of 1RM. The relationship of percentage loads to number of repetitions
(rounded up) to failure is as follows:
%
Load

Repetitions

%
Load

Repetitions

%
Load

Repetitions

60

17

75

10

90

65

14

80

95

70

12

85

100

HowMany
The number of repetitions performed to fatigue is an important consideration
in designing a strength training program. The greatest strength gains appear
to result from working with 4-6RM. Increasing this to 12-20RM favours the
increase in muscle endurance and mass.
One set of 4-6RM performed 3 days a week is a typical strength training
program. The optimal number of sets of an exercise to develop muscle
strength remains controversial. In a number of studies comparing multiple set
programs to produce greater strength gains than a single set, the majority of
studies indicate that there is not a significant difference.
Handling heavy weights in the pursuit of strength will require a recovery of
3-5 minutes between sets, but only minimum recovery should be taken if
strength endurance is the aim. The majority of athletic events are fast and
dynamic, and therefore this quality must be reflected in the athlete's strength
work.
Muscular strength is primarily developed when 8RM or less is used in a set.
How much load you use depends upon what it is you wish to develop
[2]
(Kraemer et al. 1996) :
1RM to 3RM - neuromuscular strength
4RM to 6RM - maximum strength by stimulating muscle hypertrophy
6RM to 12RM - muscle size (hypertrophy) with moderate gains in
strength
12RM to 20RM - muscle size and endurance

RestIntervalbetweensets
The aim of the recovery period between sets is to replenish the stores of
Adenosine Triphosphate (ATP) and Creatine Phosphate (CP) in the muscles.
An inadequate recovery means more reliance on the Lactic Acid (LA) energy
pathway in the next set. Several factors influence the recovery period,
including:

Type of strength you are developing

The load used in the exercise
Number of muscle groups used in the exercise
Your condition
Your weight

A recovery of three to five minutes or longer will allow almost the complete
restoration of ATP/CP.

RestIntervalbetweensessions
The energy source being used during the training session is probably the most
important factor to consider. During the maximum strength phase, when you
are primarily using the ATP/CP energy pathway, daily training is possible
because ATP/CP restoration is completed within 24 hours. If you are training
for muscular endurance (muscle definition) then you require a 48 hour
recovery as this is how long it takes to fully restore your glycogen stores
[3]
(Gollnick et al. 1974) .
As a 'rule of thumb' 48 hours should elapse between sessions. If training
strenuously, any athlete will find it extremely difficult to maintain the same
level of lifting at each session, and the total poundage lifted in each session
would be better to be varied (e.g. a high, low and medium volume session)
each week.

TrainingSystems
Simple Sets e.g. 3 x 8 with 70% - meaning three sets of eight repetitions
with a weight of 70% of maximum for one repetition. All novice lifters should
work on, because the high number of repetitions enables the lifter to learn
correct technique, and thereby reduce the risk of injury this system.
PyramidSystem Here the load is increased and the repetitions are reduced
(e.g. 100kg x 10, 120kg x 5, 130kg x 4, 140kg x 3, 150kg x 2, 160kg x 1).
Pyramid lifting is only for experienced lifters who have an established good
technique.
Super Setting This consists of performing two or three exercises
continuously, without rest in between sets, until all exercises have been
performed. The normal 'between sets' rest is taken before the next circuit of
exercises is commenced.

BilateralvsUnilateralExercises
Bilateral exercises are ones which involve lifting with both arms or legs
simultaneously (bench press with a barbell) and Unilateral exercises involve
lifting with one arm or leg (single leg bicep curl with a dumbbell). Bilateral
training will develop maximum muscle force and when maximum force is not a
priority, Unilateral exercises can be used to correct asymmetry.

TrainingPrograms
Use the above notes to assist you in the preparation of a general strength
training program, to develop your general strength, and a specific strength
training program to develop your specific strength to meet to the demands of
your event/sport.
If weight training facilities is limited to your home and a set of dumbbells then
it is still possible to construct a dumbbell weight training program.
To monitor progress in training you should conduct strength and muscle
balance tests on a regular basis.

Whichweighttrainingexercises?
The exercise must be specific to the type of strength required, and is
therefore related to the particular demands of the event (specificity). The
coach should have knowledge of the predominant types of muscular activity
associated with the particular event, the movement pattern involved and the
type of strength required. Exercises should be identified that will produce the
desired development. Although specificity is important, it is necessary in every
schedule to include exercises of a general nature - e.g.

Power Clean
Power Snatch
Bench Press
Back Squats
Deadlift
Standing Shoulder Press (Military Press)
Lat Pull downs
Tricep Press
Bicep Curls
Lower Back Extensions
Sit Ups
Calf Raise
Leg Curls
Leg Extension

 Leg Press
These general exercises give a balanced development, and provide a strong
base upon which highly specific exercise can be built.

OlympicLifts
The Olympic Lifts are recommended exercises for inclusion in power and
speed training programs. The objective of these exercises is to develop the
large muscles of the body in an explosive action that requires the use of many
joints and muscle groups in a coordinated movement.
The Olympic Lifts comprise of the Clean & Jerk and the Snatch. The Power
Snatch and Power Clean are auxiliary lifts that aid in the training of the Clean
& Jerk and the Snatch.

WorkoutCard
Matt Heil has produced an Excel spreadsheet Workout Card to help you
determine the correct weight to use for each exercise based on the required
session RM. A set of exercises and the target muscles has been included but
these can be modified to the exercises you personally use.
You need to conduct a maximum load test for each exercise and enter the
weight and number of repetitions. Your maximum load (1RM) for a weight
training exercise can be determined based on a weight and the number of
repetitions you can perform to exhaustion for that exercise. The Brzycki's
equation provides a good estimate of the maximum load providing the
number of repetitions does not exceed 12. The Workout Card uses the
Brzycki's equation to determine your maximum load and automatically fill in
the RM columns. I recommend that you conduct a max load test on a regular
basis e.g. every 3-4 weeks.
Matt was born and raised in New Orleans, Louisiana. He is a Network
Administrator and spends about 50+ hours a week in front of a computer. To
keep himself healthy, he enjoys exercising and competing in Rugby, Sanshou,
and Taiji.

Whatsortofweightliftingequipment?
Strength equipment comprises of variable resistance machines and free
weights. Variable resistance machines are effective tools for building strength
and muscle tone and are designed to work the target muscle in isolation,
without the assistance of the surrounding muscles. Free weights (barbells,
dumbbells and machines that provide the same equal resistance to a muscle)
allow you not only to target a particular muscle group but to engage other
muscles that assist in the work. Once they are conditioned, these assisting
muscles help you to increase the weight you use in training the target muscles
in order to stimulate the most growth in muscle fibres. The assisting muscles
help stabilize the body, support limbs and maintain posture during a lift.
Lifting free weights improves your coordination by improving the
neuromuscular pathways that connect your muscles to the central nervous
system.

SafetyintheWeightRoom
Strength training is safe when properly supervised and controlled. Every
weight room should have a set of rules and regulations pertaining to safety
and they should be on public display. Rules may vary from one weight room
to another but some very basic rules apply to them all:

Train only when a qualified coach is present

Follow your training schedule
Work in pairs - one lifting the other spotting
No horseplay
Wear the correct clothing and shoes
No eating, drinking or smoking
No personal stereos with headphones
Help and respect other athletes
Only athletes who are working out should be in the weight room

Make sure you and your athletes are fully aware of the safety rules applying
to the weight training room(s) you use.

WeightLiftingStandards
Weight lifting standards are an indication of the maximum load or one
repetition max (1RM) that you should be able to lift for a particular weight
lifting exercise based on your gender, body weight and weight lifting
experience.

CalculationParameters
The calculator below, which is appropriate for an adult male in the weight
range of 120-320lbs and an adult female in the weight range of 100-200lbs,
provides an estimate of the maximum load (1RM) standard for the following
weight lifting exercises:

Military Press or Shoulder Press

Bench Press
Squat
Deadlift
Clean

Three estimates are provided:

1. Novice - an adult with less than 1 years experience of regular weight
training
2. Experienced - an adult with 1 to 2 years experience of regular weight
training
3. Advanced - an adult with more than 2 years experience of regular
weight training

1RMstandard
To view an estimate of the 1RM standard for a weight lifting exercise please
enter your weight, select your gender and the weight lifting exercise and then
select the '1RM Standard' button.
Weight 100

lbs

Gender Male

Lift Military Press

1RM Standard
Novice

Experienced

Advanced

lbs

lbs

lbs

kgs

kgs

kgs

Remember
Weight training requires supervision to ensure sound technique in pursuit of
safety and efficiency.

FreeCalculator
% Load to Repetition relationship - a free Microsoft Excel spreadsheet
that you can download and use on your computer. The spreadsheet will
be loaded into a new window.
Matt Heil's Workout Card

References
1. BOMPA, T.O. et al. (1998) Serious Strength Training. Leeds, UK:,
Human Kinetics, p. 124
2. KRAEMER, J. et al. (1996) Strength and Power Training: Physiological
Mechanisms of Adaptation. Exercise & Sport Sciences Reviews, 24 (1),
p. 363-398

3. GOLLNICK, P.D. et al. (1974) Selective glycogen depletion pattern in

human muscle fibres after exercise of varying intensity and at varying
pedalling rates. The Journal of Physiology, 241, p. 45-57

RelatedReferences
The following references provide additional information on this topic:
BERGER, R. (1962) Effect of varied weight training programs on
strength. Research Quarterly. American Association for Health, Physical
Education and Recreation, 33 (2), p. 168-181
Wilson, G. J. et al. (1993) The optimal training load for the development
of dynamic athletic performance. Medicine and science in sports and
exercise, 25 (11), p. 1279-1286
BAECHLE, T. R. and EARLE, R. W. (2014) Fitness Weight Training, 3E.
Human Kinetics
WEST, D. W. and PHILLIPS, S. M. (2012) Associations of exerciseinduced hormone profiles and gains in strength and hypertrophy in a
large cohort after weight training. European journal of applied
physiology, 112 (7), p. 2693-2702

PageReference
If you quote information from this page in your work then the reference for
this page is:
MACKENZIE, B. (2000) Weight Training [WWW] Available from:
https://www.brianmac.co.uk/weight.htm [Accessed 29/10/2016]

RelatedPages
The following Sports Coach pages provide additional information on this topic:

Articles on Strength Training

Books on Strength Training
Body Building - Eating to Win
Body Building - Thinking to win
Body Building - Training to Win
Circuit Training
Creatine
Home Gym or Gym Membership?
Protein
Strength Training
Weight Training

AdditionalSourcesofInformation
For further information on this topic see the following:
BEASHEL, P. and TAYLOR, J. (1996) Advanced Studies in Physical
Education and Sport. UK: Thomas Nelson and Sons Ltd.
BEASHEL, P. and TAYLOR, J. (1997) The World of Sport Examined. UK:
Thomas Nelson and Sons Ltd.
BIZLEY, K. (1994) Examining Physical Education. Oxford; Heinemann
Educational Publishers
DAVIS, B. et al. (2000) Physical Education and the Study of Sport. UK:
Harcourt Publishers Ltd.
GALLIGAN, F. et al. (2000) Advanced PE for Edexcel. Oxford;
Heinemann Educational Publishers
McARDLE, W. et al. (2000) Essentials of Exercise Physiology. 2nd ed.
Philadelphia: Lippincott Williams and Wilkins
BREWER, C (2005) Strength and Conditioning for games players. UK;
Coachwise Business Solution.
CHU, D. (1996) Explosive Power and Strength. USA; Human Kinetics
Publishers, Inc.
BOMPA, T. and CORNACCHIA, L. (1998) Serious Strength Training. USA;
Human Kinetics Publishers, Inc.
DELAVIER, F. (2001) Strength Training Anatomy. USA; Human Kinetics
Publishers, Inc.
PAULETTO, B. (1991) Strength Training for Coaches. USA; Human
Kinetics Publishers, Inc.
WINCH, M. (2004) Strength Training for Athletes. UK; Stanley L. Hunt
Ltd.
TENKE, Z. and HIGGINS, A. (1999) Medicine Ball Training. Canada;
Sport Book Publishers
SCHOLICH, M. (1999) Circuit Training for all Sports. Canada; Sport
Book Publishers

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