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A dummies guide to weight training
Weight training is a popular and much utilised method of muscular strength and endurance training, in which weighted plates are used to supply a force to oppose the force of the working muscle due to the weights gravitational pull. Common weight training equipment includes dumbbells, barbells (with exchangeable weight plates and safety collars), EZ bar (bent shaped bar with exchangeable weight plates and safety collars), and various resistance machines which use weighted plate stacks.
Weight training is not a sport or specific to one particular goal, it is an effective method of training for a whole host of different goals. Weight training is commonly used to increase strength, but is also used to increase power, increase muscle size for bodybuilding, rehabilitation work, endurance, and sport specific training. The important factor is how we utilise the weight training in our training regime, or being more specific, the structure of our weight training regime, the exercises we perform, the number of repetitions, the tempo of our repetitions, the number of sets, rest time between sets and our intensity during the training.
Weight training for bodybuilding
Bodybuilding is usually all about inducing muscle hypertrophy (growth). A bodybuilding routine would commonly include both compound and isolation exercises, and have one or two body parts targeted in each weight training session. Repetitions performed would commonly fall between six to fifteen per set, with individuals responding differently to repetition ranges and utilising the range which brings them the best results. Sets are usually between two and four per exercise, with two to three minutes rest between each. Two or three exercises are performed per muscle trained, usually.
Weight training for endurance
Muscular endurance is best targeted with a higher repetition range, usually fifteen and more. The exact number of repetitions is determined mainly by the overall goal.
Weight training for sport training
Depending on the sport, weight training can be successfully used to strengthen muscles and increase power. The weight training may target a particular group of muscles due to the sport being more specific to those muscles, or possibly if the athlete has a weak point which needs to be trained. The repetitions and exercise choices will be very much dependant on the sport, and whether muscle strength, power, agility, or endurance is needed.
Weight training should be performed using good form to avoid injury and increase the load on the muscles. We must over load the muscles to increase muscle strength, and ultimately progress. Over loading the muscles is achieved by using a weight which is challenging for the number of repetitions you wish to perform, so the muscles have to adopt to the new stress.
Unilateral and bilateral training
Unilateral weight training is working one side of your body without the other half. An example of this would be a dumbbell biceps curl in which only your left arm is working to curl a weight in your left hand. Unilateral training can be a great method to bring up each side of your body independently to ensure they are of equal strength and ability. If you notice your left arm is stronger then your right then unilateral training would be an effective method to make sure each arm has to work with the same load to adopt to the same stress, thus hopefully ironing out any imbalances. If we were to use a biceps barbell curl in such a situation then it is likely our strong arm would overpower the movement, not rectifying the issue.
Bilateral training is training each side of the body at the same time, such as when we squat, barbell bench press, or barbell curl. Bilateral training usually allows for heavier loads to be used due to us utilising both sides of the body, and also saves time.
Compound and isolation exercises
Compound exercises are weight training exercises which recruit a large number of muscle groups and require movement of more than one joint. Examples of compound exercises include the squat, bench press, shoulder press, row, and dead lift. Taking the bench press as an example, we use the muscles of the chest, shoulders and triceps to complete the movement, via the transverse flexion of the shoulder joint and the extension of the arm. Compound exercises can be very taxing due to the number of muscles involved in the movements, but are great exercises for developing overall strength, power and muscle size.
Isolation exercise are exercises which target a particular muscle group via the movement of one joint. Examples of isolation exercises include the biceps curl, leg extensions, triceps extensions, and lateral shoulder raises. Taking the triceps extension as an example, we specifically target the triceps heads via the extension of the upper arm. Isolation exercises are used by those wanting to specifically target a particular muscle, either for bodybuilding, rehabilitation, or supplementary work for other fitness training.
Free weights and resistant machines
Free weight training involves the use of dumbbells, barbells and other mobile pieces of weight training equipment we can use. The main benefit to free weight training is for the high diversity of training we can perform with the equipment, and the little limitations in training form. Free weight training allows for stabilising and secondary muscles to develop due to the stress they are placed under to control the exercise execution, and maintain form and posture during the exercise. Although free weights are seen as a much superior choice when it comes to weight training, we are some what limited due to the resistance being inline with the weights gravitational pull, therefore in some free weight exercises the most effective portion of the exercise is only during a limit portion of the lift.
Resistant machines are machines that have been specially design to execute one (or a small number) of exercises, having a fixed range of motion for trainers. Although having a fixed range of motion can be beneficial due to the safety aspect of using the machine, it can make the exercise some what artificial. Having a pre defined movement can inhabit the devolvement of secondary stabilising muscles, and can be hazardous to the injury prone.
Back to Bodybuilding, Fitness & Strength Training Articles
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