Weight Training's Continuum
June 8th 2007 13:17
The effects of weight training on the body can be visualized as a continuum extending from light weights which promote endurance to heavy weights which promote strength. Every person who lifts weights is by the design of their workouts positioning themselves on one end of this continuum or the other.
Many people actually come into the gym with the idea that they with their average bodies can after a three day a week regimen of a few months run the risk of gaining muscles that are too large. Women are especially likely to harbor this idea. Because they are so predisposed these people tend to perform a large number of repetitions with light weights.The effect of this on their bodies is that slow twitch muscle fibers are stimulated to grow. These fibers tend not to contribute to the contours of the body to the extent that fast twitch muscles do. This means that these endurance trainers cannot expect to reap the changes of body shape that they may wish. Also,the lighter the weight the less likely the body is to require significant amounts of calories to service muscle. Do such trainers make gains in fitness? Yes.
At the other end of the continuum is the trainer who wants to lift the biggest weight he can one time. He wants a 400 lb bench press, for instance. Such a trainer will push his training weights as high as he can,but do few repetitions. He will also take considerable time between sets of exercises to allow for maximum recovery. This kind of training stimulates fast twitch muscle tissue and can result in large muscles. What it does not do is stimulate endurance capacity. Its cardio vascular effects, contrary to what many people think, are considerable.
Between the above extremes is what I call volume training. This is a combination of relatively heavy weights, multiple sets, moderate repetition schemes and shorter rest periods This training is intense,as you might guess, because it combines the effects of both of the above. The trainer does several sets of the same exercise and uses as much weight as he can, while maintaining a scheme from 8-12 repetitions. This is intense training and will eventually result in larger, showy muscles. This trainer will also be developing a cardio vascular system that is a compromise between short heavy work and endurance. The effect on the body is that of enhanced fat burning both during and well after the workout. This is bodybuilding training. It is what I believe most trainers who are looking for fitness should learn to use.
A couple of my usual caveats:If a woman uses bodybuilding training methods, she will not become huge unless she manipulates her hormones. If she feels herself getting too big, she can stop and revert to norm(Hollywood is full of ladies who buff up for a role and then return to norm.). Anyone wanting to be "in shape" and thinks he/she can train his/her way to it without a good diet is wrong. Your servant, as always.
Many people actually come into the gym with the idea that they with their average bodies can after a three day a week regimen of a few months run the risk of gaining muscles that are too large. Women are especially likely to harbor this idea. Because they are so predisposed these people tend to perform a large number of repetitions with light weights.The effect of this on their bodies is that slow twitch muscle fibers are stimulated to grow. These fibers tend not to contribute to the contours of the body to the extent that fast twitch muscles do. This means that these endurance trainers cannot expect to reap the changes of body shape that they may wish. Also,the lighter the weight the less likely the body is to require significant amounts of calories to service muscle. Do such trainers make gains in fitness? Yes.
At the other end of the continuum is the trainer who wants to lift the biggest weight he can one time. He wants a 400 lb bench press, for instance. Such a trainer will push his training weights as high as he can,but do few repetitions. He will also take considerable time between sets of exercises to allow for maximum recovery. This kind of training stimulates fast twitch muscle tissue and can result in large muscles. What it does not do is stimulate endurance capacity. Its cardio vascular effects, contrary to what many people think, are considerable.
Between the above extremes is what I call volume training. This is a combination of relatively heavy weights, multiple sets, moderate repetition schemes and shorter rest periods This training is intense,as you might guess, because it combines the effects of both of the above. The trainer does several sets of the same exercise and uses as much weight as he can, while maintaining a scheme from 8-12 repetitions. This is intense training and will eventually result in larger, showy muscles. This trainer will also be developing a cardio vascular system that is a compromise between short heavy work and endurance. The effect on the body is that of enhanced fat burning both during and well after the workout. This is bodybuilding training. It is what I believe most trainers who are looking for fitness should learn to use.
A couple of my usual caveats:If a woman uses bodybuilding training methods, she will not become huge unless she manipulates her hormones. If she feels herself getting too big, she can stop and revert to norm(Hollywood is full of ladies who buff up for a role and then return to norm.). Anyone wanting to be "in shape" and thinks he/she can train his/her way to it without a good diet is wrong. Your servant, as always.
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Comment by Ironman
I currently bench press 40 kgs & usually 60 kgs on a multipurpose home gym as part of my out of sport training.
I train with my sporting club twice weekly & 'home' train twice weekly. This involves a half hour warm up jog, 15-20 minutes on weights, then a brief aerobic/stretching drill using a light dumbell followed by about 15 minutes on a kickbag.
My aim is less physique but more stamina/endurance. However, I also want the physical strength to overpower my opponent given I compete in taekwondo which is a weight governed sport.
So two people can weigh 75 kilos but one can be physically stronger.
I am acutely aware that bulking up too big will slow me down - witness Brodie Holland in the AFL - so I keep it to relatively light weights.
But I do 4 x 20 sets.
Should I amp the weights up and do 4 x 10 a month out from comps?
Comment by Ironman
Really Long Link
Comment by JohnR