Weight Training Programme

Weight Training Programme

A high level of muscular strength and endurance is required along with cardio vascular training by lifters and body builders and this can be provided by a weight training program. Muscular fitness has two components: muscular strength and muscular endurance. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. Muscular endurance is the ability of a muscle or muscle group to do repeated contractions against a less-than-maximum resistance for a given time. Both muscular endurance and strength are totally different fitness components, but they are very closely related and can be developed through a well designed weight training program. If we work gradually towards overcoming this resistance will help muscle strength and muscle endurance to increase.

For muscle building in any weight training program you must consume more calories and exercise in short bursts of very strenuous and continuous effort. Because muscles have this ability to adjust, they will continue getting bigger and stronger until they are able to meet the task. The idea is to keep increasing the burden on the muscle gradually, which the muscle will adjust to overcome. A few guide lines to build up your body while doing weight-training:-

• Do resistance exercises on a regular schedule

• Space out your exercise sessions to allow the muscles to recuperate, recover, and grow.

• Exercise deep breathing routines which will help your lungs to keep up with the new physical requirements of the growing body

• Do cardiovascular and flexibility exercises to round out the routines

Three types of contractions if performed regularly increase muscle strength and muscle endurance in any weight training program. These are:-

Isometric contraction: is the contraction that produces no movement, eg when pushing against a wall. Force is produced with no change in the angle of the joint.

Isotonic contraction: is the contraction that causes the joint to move through a range of motion against a constant resistance. For example push-ups, sit-ups, and the lifting of weights.

Isokinetic contraction: is the contraction where the angle at the joint changes at a constant rate. To achieve a constant speed of movement, the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. This kind of exercise and contraction requires the use of isokinetic machines

Isotonic and isokinetic contractions for any weight training program have two specific phases - the concentric or "positive" phase in which the muscle contracts and the eccentric or "negative" phase in which the muscle returns to its normal length. For example, on the upward phase of the biceps curl, the biceps are shortening. This is a concentric (positive) contraction. During the lowering phase of the curl the biceps are lengthening. This is an eccentric (negative) contraction.

Any muscle during the weight training program can control more weight in the eccentric phase of contraction than it can lift concentrically. As a result, the muscle may be able to handle more of an overload eccentrically. This greater overload, in return, may produce greater strength gains. The nature of the eccentric contraction, however, makes the muscle and connective tissue more susceptible to damage, so there is more muscle soreness following strenuous workout.

When a muscle is overloaded while doing weight training, whether by isometric, isotonic, or isokinetic contractions, it adapts by becoming stronger. Each type of contraction will result in strength gains if done properly.