Evolution Fitness - Strength Training

	Strength Training
	Muscular Fitness: Component of fitness (along with cardiorespiratory fitness, flexibility and appropriate body composition) that are important for overall health and well-being.
	Among others, benefits are: Increase of physical work activity, bone-density, fat-free mass, strength of connective tissue, motor performance. Decrease of risks of injury. Improvement of feeling of well-being, self-confidence, quality of life.

ACSM 2006a Guidelines for Muscular Training for the Average Healthy Adult
Sets	Repetitions	Frequency	Number of exercises
1 set of each exercise to the point of volatile fatigue while maintening proper form. More specific For additional calorie expenditure: Multiple-set programs. For intermediate or advanced: Multiple-set programs may be necessary for optimal gain in muscular fitness.	8-12 repetitions for each exercise. (Range of reps within 3-20 may also be appropriate.)	Exercise each muscle group 2-3 non consecutive days per week. Do a different exercise for a muscle-group every 2-3 sessions.	8-10 exercises that condition the major muscle groups. Muscle imbalance and risk of injury occur if only a few muscle groups are trained.
Form	Variety	Order	Progression
Perform both concentric and eccentric phases of the exercise in a controlled manner 3 seconds each phase or 1-3 seconds pause between the two phases.	Different exercises stimulate the fiber muscles in a different way. Vary the plans, the speed of movement, the equipment.	Train the large muscle groups first.	- Increase the number of repetitions and then the weight. (Example) 1- Increase the number of repetitions (e.g. from 12 to 18) using the same weight. 2- Increase the weight (about 5%) and decrease the number of repetitions (e.g. from 18 to 12 reps). 3- Increase the number of repetitions using the same weight. 4- Increase the weight and decrease the number of repetitions. 5- etc - Use free-weight, challenge balance.

Some Resistance Training Systems
Single-Set Training	Multiple-Set Training	Super-Set Training	Tri-Set Training	Giant-Set Training
1 set of each exercise and 8-12 reps. Basic System For beginners, time-efficient	3-6 sets of each exercise (same load)	2 different exercises immediately following one another without a rest (several sets). Details - Exercises for same muscle group - 1 exercise for upper-body and 1 exercise for lower-body - Exercises for opposing muscle groups	3 different exercises (same muscle group).	4-6 different exercises (same muscle group).

Pyramids	Pre-exhaustion System	Split-routine System
- Light to heavy or Ascending Pyramid Weight increases and reps decrease from one set to another. - Heavy to light or Descending Pyramid Weight decreases and reps increase from one set to another. - Complete Pyramid or Triangle Program From one set to another: - Weight increases and reps decrease, - Then, weight decreases and reps increase	Perform exercises that isolate large muscle first prior to exercises that work both large and small muscles.	Exercises are arranged so that no body part is worked 2 days in a row.

Circuit Training	Super Circuit Training	Super Slow Training
Quick move from one resistance training exercise to another with very little rest between exercises. 1 set is performed with 8-20 reps at 40-60% of 1RM. Circuit can be repeated several times. (Causes moderate aerobic conditioning)	Alternance of: - 1-3 minutes of aerobic-type training - 1 minute of resistance training.	Repetitions are performed very slowly. Details - concentric contraction (10 seconds), - pause (isometric contraction) when full range of motion is achieved, - return to starting position (4-6 seconds)

Resistance Training Equipment
Dynamic Constant Resistance	Dynamic Variable Resistance	Isokenic Resistance	Elastic Resistance	Small Equipment
External resistance or weight is the same through the range of motion Examples Barbells, dumbbells, benches, ... Advantages - simple, easy-to-use - greater variability - ressemble real-life movements - multi and single joint exercises - requires balance	Match the external resistance if the exerciser's strength curve. Strength varies throughout the range of motion for each muscle. Examples Chest-press machine, lat pull-down machine, knee-extension machine, ... Advantages - safe, easy-to-use - less balance required - productive, ideal for circuit training - isolates muscle group	Maintains constant muscle tension at a steady speed or velocity (usually found in rehabilitation centers). Advantages - safe, easy-to-use - excellent for rehabilitation - intense workout	Tubes, Bands, ...	Stability balls, medecine balls, foam rollers, BOSU, ankle-weight, ...

Common Training Errors

Exerciser:
- uses too much weight - has poor alignment and technique - performs improper warm-up - is unable to stabilize his/her core - performs the exercise too quickly	- has range of motion problems (too limited or too wide) - holds his/her breath - does not listen to his/her body - does not make the difference between muscle soreness and joint pain - does not know his/her limit
All these errors may lead to injury.

Major Muscle Groups Listed in Opposing Pairs

- Quadriceps / Hamstrings
- Hip Abductors / Hip Adductors
- Pectoralis Major / Posterior Deltoid, Mid-Trapezius and Rhomboids
- Anterior and Medial Deltoids / Latissimus Dorsi
- Biceps / Triceps
- Abdominal / Erector Spinae