Free weights provide a more complete workout. However, they also require more expertise in their use. When lifting free weights like barbells and
dumbbells, not only is the prime mover or Agonist being worked but all the muscles responsible for stabilizing the joint. The result is to increase the
strength of the stabilizer muscles. Greater care is required when using free weights. Improper technique can result in injury to the user or bystander if the
weights are dropped.
It is important to remember to enlist the aid of a spotter whenever free weights are raised over the head. A spotter's responsibility is to insure the safety of
the user during the execution of the exercise. The spotter must observe the condition of the user and try to anticipate exhaustion. The spotter must also
insure that balance and an even lift is executed, that proper breathing technique is adhered to and that proper form is being executed by the user. A
spotter's strength is not as important as his or her vigilance.
Machines provide a safer workout than free weights. Machines also specifically target a particular muscle automatically. It's harder to cheat during an
exercise by incorporating unintentional muscle groups. However, since lateral movement is generally restricted, machines do not provide as complete a
workout.
When lifting overhead with machines, a spotter is not necessary since the weights are confined to a rack and not directly overhead. Some machines are
not adjustable for height or length of limbs on an individual basis. This can cause poor fit and even undue stress on joints when the supporting pressure
incorrectly applied. The Biceps Curl and Triceps Concentration machines in many gyms are not adjustable and may cause undue stress on elbow joints
instead of applying pressure to the back of the upper arm along the triceps.
In summary, free weights provide the best workout when a spotter is available and proper lifting technique is executed. In contrast, machines provide a
better workout than could be safely achieved using free weights when a spotter is not available.
The technique incorporated into lifting weights is the most important part of weight training. Improper technique can be responsible for everything from
unintentionally exercising the wrong set of muscles to an injury requiring surgery and possibly years of recovery. Tears can occur in muscles, tendons,
and ligaments. Joints can be damaged with possible chronic implications. Technique can be learned from reading exercise magazines or books
specifically geared to weight room technique. However, in most cases, a few initial trips to the weight room with a Certified Personal Trainer can be
extremely helpful to get you started on the proper exercises with respect to your goals and instruct you on proper technique. Starting a workout program
without a trainer is like going to school without a teacher.
The following guidelines should be followed when lifting weights:
- Lift Weights from the floor with legs and not the back.
- Use a smooth full range of motion.
- Don't jerk the weights.
- Don't lock the knees (keep them slightly bent).
- Don't put pressure on the teeth, the enamel can crack.
- Keep back alignment, don't hyper extend or flex the back.
- Don't chat with your buddy, concentrate on the task.
- Unoxygenated muscles can cramp, breathe on exertion.
Sets And Repetitions
A Repetition is referred to as a Rep and is a single lift of the weights. A group of Reps are called a Set. An exercise is generally composed of 3 to 4 Sets.
The amount of weights to use is dependent on the goal of the participant and the fitness level. If the goal is to build muscle at the fastest rate then 6 to 8
Reps should be done with a heavier weight. If the goal is to simply tone or maintain the existing muscle strength then 12 to 16 Reps should be done with a
lighter weight. The table below shows the 8 to 12 intermediate goal:
Participants should never use the heavy weight category if they have not lifted before or if significant amount of time has passed since they have last
trained. When initially beginning a training program it is recommended to use the Light category for a least 3 to 4 weeks before progressing to the medium
weight level.
There are various methods for determining the amount of weights to incorporate into a training effort (Heavy, Medium, Light). The 1 Repetition Maximum
(1RM) method is determined by the highest weight that one can lift only once and not again. A percentage of this 1RM value is then calculated to use for
multiple Reps and Sets. For example if the participant can bench press 150 lbs as a maximum effort and only once then the 1RM is 150 lbs. A percentage
of this weight is used for the full complement of Reps and Sets. For the Light category, 50% of the 1RM is used.
Another method that can be used to determine the weight to use for a particular exercise is to simply estimate the initial weight. Do as many as you can. If
your goal is to build muscle at the fastest rate, then if you can do more than 8 Reps then the weight is too light. If you can't do more than 6 Reps, then the
weight is too heavy.
The following table details the number of Reps to use depending on the participants strength training goals. In each case perform 4 Sets.
Reps
|
Weights
|
%1RM
|
Results
|
Rest Period
|
6 - 8
|
Heavy
|
85%-90%
|
Building at the fastest rate
|
2 -3 minutes
|
8 - 12
|
Medium
|
70%-80%
|
Building/Toning
|
1 minute
|
12 - 16
|
Light
|
50%-65%
|
Toning
|
30 seconds
|
Variations of Sets And Repetitions
All of the following systems are good for promoting muscle strength and endurance. Form is critical in all weight training and particularly for each of the
following variations.
* One Set - One set for each exercise. One or more exercises may be selected for each body part to be trained. Excellent for beginners and those
with limited time.
* Three Set - Provides good results for most people regardless of their fitness goals. Most commonly used system.
* Split Routine - Alternate training days of specific muscle groups. Never train the same muscle groups two days in a row.
* Pyramid Set - Begin with heavy weights and low reps and end with high reps and low weight. Increases stamina.
* Heavy Set - Begin with a warm-up set of less than 50% of the intended maximum weight. Continue increasing the weight in each set to near
maximum until the weight that can be lifted a maximum of 4 reps. Increases peak power.
* Super Set - Two exercises for one body part done consecutively with no rest in between. This technique can be applied to opposing muscles, i.e.
quadriceps and hamstrings.
* Tri Set - Three consecutive exercises for the same body part.
* Giant Set - Five or more consecutive exercises.
Weekly Requirements
The recommended minimum weight training according to the ACSM is one set of 8 -12 repetitions of eight to ten exercises that work the major muscle
groups at least 2 times per week. Studies have shown that strength training twice per week resulted in a 21% increase in strength. Increasing the training
sessions to three times per week resulted in a 28% increase in strength only 7% more than the twice per week group or 75% of what could be
accomplished in a three session week.
Diet Requirements
For six hours after a weight training session muscle requirements for protein are extremely high. It is therefore a good time to intake a protein rich meal or
supplement. Carbohydrates are also necessary after a workout as well as before.
Before exercise, carbohydrates provide the energy to sustain the workout. After the workout session, the muscles, as described above, require tissue
building protein. Intake of carbohydrates after the workout raises the insulin level. Increased insulin levels in turn lift growth-hormone levels and stimulates
the production of protein, which is needed for new muscle growth and repair. In addition, protein takes up to 24 hours to move through the digestive
system and will be utilized within the next two days for repair. Carbohydrates move through the system within 3 hours.
In summary, take a carbohydrate drink or meal about 2 hours before your workout and during the workout. Afterwards, consume both a protein and
carbohydrate snack immediately after the workout. When using sports drinks, try to use drinks that contain a complex carbohydrate like maltodextrin and
not one that is simply glucose, fructose or simple sugars, which won't provide sustained energy and can actually cause your workout to be shortened due
to fatigue.
