The basic principles of strength training involve a manipulation of the number of repetitions (reps), sets, tempo, exercises and force to cause desired changes in strength, endurance or size by overloading of a group of muscles.
about STRENGTH TRAINING
The specific combinations of reps, sets, exercises, resistance and force depend on the purpose of the individual performing the exercise: to gain size and strength multiple (4+) sets with fewer reps must be performed using more force. A wide spectrum of regimens can be adopted to achieve different results, but the classic formula recommended by the American College of Sports Medicine reads as follows:
- 8 to 12 repetitions of a resistance training exercise for each major muscle group at an intensity of 40% to 80% of a one-repetition max (RM) depending on the training level of the participant.
- Two to three minutes of rest is recommended between exercise sets to allow for proper recovery.
- Two to four sets are recommended for each muscle group
Typically failure to use good form during a training set can result in injury or an inability to meet training goals – since the desired muscle group is not challenged sufficiently, the threshold of overload is never reached and the muscle does not gain in strength. There are cases when cheating is beneficial, as is the case where weaker groups become the weak link in the chain and the target muscles are never fully exercised as a result.
The benefits of strength training include increased muscle, tendon and ligament strength, bone density, flexibility, tone, metabolic rate and postural support.