5-3

Strength Training There are a number of different methods for developing strength, but they are all based on the same principle, namely, heavy loads with few repetitions. In 1962, Berger designed the most commonly used strength method. In this method, you first find your 1-RM for the exercise you want to strengthen. Next, take 80% of your 1-RM. Using this resistance as your workload, perform three to five repetitions for five sets. When we say three to five repetitions, we’re talking maximum repetitions. That last repetition in the set should be living hell. If you are white, you should turn bright red and if you are an African-American, you should turn...white? Well, maybe not, but you get the idea. You have to be really pushing. If the repetitions are too easy, you don’t have enough weight on the bar…add some. Remember, in order to get strong you have to overload your muscles. Note also, that you should rest approximately five minutes between each set. We will talk more about this later on.

Light and Heavy System _____________________________________________________________________

Another good strength training program is the Light and Heavy System. This system is a weightlifting program that was devised by the early Egyptians. Over the years, the method has been modified considerably. However, it is still one of the most widely used methods for strength training.

In this system, the lifter’s first set consists of doing a considerable number of repetitions with a light resistance. Then on each successive set, the lifter systematically increases the resistance and decreases the number of repetitions until reaching a weight close to maximum. For example, on the first set, the lifter might perform ten repetitions with a resistance of 50% of his 1-RM. On the second set, eight repetitions with 60% of his 1-RM; on the third set, six repetitions with 70% of his 1-RM; on the fourth set, four repetitions with 80% of his 1-RM; on his fifth set, two repetitions with 90% of his 1-RM; and then on the last set, one repetition with 95% to 100% of his 1-RM. Again, the repetitions should be maximum and the sets should be interpolated by 5 minutes of rest.

In case you are interested, most competitive weightlifters use a much more demanding training routine than either Berger’s or the Light and Heavy Method. Generally speaking, weightlifters do fewer repetitions with heavier resistance and perform more sets. However, it should be noted that the principle for strength development is still the same…few repetitions with heavy resistance.

Anabolic Training __________________________________________________________

The anabolic training method is actually a reverse pyramid method. This method is used extensively throughout Europe. As you are aware from our previous discussion, most Americans use a pyramid system and/or light-heavy system. As mentioned, in this system the lifter systematically increases the resistance and decreases the number of repetitions of each set until he reaches a weight close to his maximum. In the reverse pyramid system, you do the exact opposite. After you warmup, your first training set will be your heaviest training set…near

maximum weight with few repetitions. On the next sets, you reduce your training weight and increase the number of repetitions. By doing this, you train with your heavy set first while you are still fresh and full of energy. For example, on the first set, the lifter performs his maximum for one repetition. On the second set, two repetitions with 90% of his 1-RM; on the third set, four repetitions with 85% of his 1-RM; and then on the last set, six repetitions with 80% of his 1-RM. Again, the repetitions should be maximum and the sets should be interpolated by 5 minutes of rest. Of course, your muscles will be stressed optimally by using the heaviest weight first because you’re not fatigued yet. This is not the case with the light-heavy method, where fatigue becomes a factor before you reach your maximum set. Also, with the reverse pyramid method, the heavy first set serves as a pre-fatiguing set so that the two sets that follow turn into an intense experience.

Cheating Method ________________________________________________________

∞ WELLNESS FOR LIFE ∞ __________________________________________________________________

Partial Exercises.

Another exercise that you might want to consider incorporating into your strength training routine is partials. Partials are exercises in which the lifter uses above maximum resistance, but performs only one-half or one-fourth of the range of the exercise. For example, if a lifter was going to do a partial squat, then instead of squatting down until his thighs were below parallel… as in a full squat… he would only squat until his thighs were at an approximate forty-five degree angle with the floor.

Partials are mainly supplemental exercises and are usually performed only once a week. Many lifters use a resistance of 125% of their 1-RM and do three to five repetitions.

It is believed that partial exercises not only develop muscular strength, but also ligament and tendon strength as well.

Unfortunately, at this time there is no research to substantiate or refute the aforementioned contention. From a strictly empirical standpoint, partials seem to be extremely beneficial. In fact, most lifters who use partials swear by them. Many times, what a person believes has nothing to do with what is true. Still, when there’s no research to guide you, sometimes you have to take the bull by its horns and see where it takes you.

The cheating method has nothing to do with your girlfriend. It’s a little more stressful than that. After all, you can always get a new girlfriend, but you can’t get a new back. So pay close attention here, because this is a very demanding and somewhat dangerous program.

Cheating is a strength and mass training method that was first introduced by the German Olympic Weightlifting Team in 1932. In this method, the lifter uses a resistance that is greater than he can handle with strict form. He then breaks form by recruiting muscle groups that are not normally used in the exercise in order to get the resistance past his sticking point (the angle at which point the lift is most difficult). Once the resistance passes the sticking point, the lifter performs the remaining segment of the lift with proper form. For instance, if you were performing a “cheat curl,” instead of keeping the back straight and pulling with the forearms and biceps, you would bend forward at the waist and initiate the lift by throwing the hips forward and swinging the upper body backwards.

Once the resistance passes the sticking point, the biceps and deltoids are used to complete the lift. Note that the lift is performed properly after the weight passes the sticking point.

The major advantage of the cheating method of training is that it enables the lifter to tax muscles that would otherwise receive relatively little stimulation. For example, if cheating is not used, the resistance in any given exercise can be no greater than the maximum strength of the weakest muscle (or weakest angle for the muscle) being used in the exercise. In contrast, when cheating is used, increased resistance can be applied to the portion of the muscle that is strongest in that particular range of motion. Furthermore, it has been suggested that cheating allows the lifter to develop synergistic muscles that would not be involved if the proper form were used.

On the other hand, there are a number of disadvantages to the cheating method. Aren’t there always?

First of all, performing a cheating exercise requires proper technique. If the exercise is performed so that momentum is used to swing the resistance through the entire range of motion, little strength development will occur. In addition, it should be understood that by using the cheating method of

training you are practicing improper form that may affect your lifting when you try to revert back to the correct form. For this reason, many competitive lifters will not use the cheating method of training. It might be noted that many novice lifters overestimate their strength by using this method. A 1-RM cheat bench press, for instance, is not a valid indicator of how much weight a lifter can lift when using the correct form of bench pressing. Many times, lifters are capable of lifting extremely heavy poundage in a heat exercise but are unable to lift such weights when the exercise is performed properly.

The cheating method of training can also be especially dangerous when performing lifts over the body.

Remember, this method requires that you use above maximum poundage…usually 110% of your 1-RM (with strict form). When extremely heavy resistance is used, it is much more difficult to keep good form, especially when good form consists of “swinging” or “throwing” the weight through a particular segment of the lift. If a lifter breaks form when using such heavy resistance, the chance of injury is very high. Be careful!

Negatives _________________________________________

Another exercise that you might want to incorporate into your strength training is negatives.

When negatives are used properly, they can really have a positive effect on your training. In case you’re not familiar with negatives, it’s an exercise that is performed in reverse to stimulate deep muscle contraction. For example, if you were performing a negative deadlift, spotters would help you lift the weight from the floor to a finished or locked-out position. Then, without any assistance, you would lower the weight as slowly as possible to its original position.

The purpose of negative resistance exercises is to enable the lifter to overload his muscles through the full range of motion, thereby developing strength through that range of motion. Research indicates that a muscle can be loaded negatively (eccentric contraction) up to 120% of what it can lift in a positive (concentric contraction) movement. Because a muscle can handle more resistance in a negative movement, some exercise physiologists believe that negative exercises are more effective in developing strength than positive exercises. Although there are few studies to support this contention, more research is necessary before it can be determined if negatives are more effective in developing strength. One point on which research is fairly consistent is that negative exercises will produce more muscle soreness than positive exercises. Trust the research on this one, those “bad boys” can really put a hurting on you. For this reason, we suggest you don’t use negatives exclusively and when you do, use them sparingly.

Another word of warning, laboratory experiments indicate that most lifters cannot control above maximum weight at their sticking point. Consequently, strength may not be developed through the full range of motion, but rather only at the portion of the exercise where resistance is controlled. This may cause a decrement in performance when positive movements are evaluated. Moreover, since above maximum resistance cannot be controlled throughout the full range of motion, negative exercises can be extremely dangerous. Without question, make sure you have a skilled spotter when using this type of exercise. Remember, negatives can be positive, but they can kill you…dead even. And that’s one injury you can’t talk about in the gym…unless of course your training partner is Shirley McLain.

Resting Between Sets ________________________________________________________________

Although many lifters pay little attention to their rest periods between sets, they are of paramount importance. When a muscle is stressed to near maximum exertion and not given an opportunity to recover, it will fatigue. In turn, fatigue will reduce strength by decreasing the force and extent of muscle contraction. This decrease in the contractile power of the muscle is brought about in two ways.

First, fatigue restricts the muscle from bringing into play all of its contractible fibers. Second, it decreases the contractibility or force of contraction of the muscle fibers that are involved.

For the above reasons, it is important that you determine how much rest your muscles need between sets. Once again, this is an individual matter. Actually, there are a number of important factors to consider before reaching a decision as to how long you should rest between sets. One factor is the restoration of energy to the muscle. Now, this is going to be a little technical, but nothing you can’t handle. No!..No!...don’t turn the page…it’s not that bad. We promise. Besides, it’s important information. So, take your time and pay attention.

The immediate source of energy for every movement an athlete performs comes from the breakdown of the chemical compound adenosine tri-phosphate (ATP). This substance is stored within the cells of the muscles. As it is broken down energy is released, but only to a certain extent. This is because there is only so much ATP to be broken down. The only way the muscles can continue to perform their work is through resynthesis of ATP and the restoration of it to the depleted areas. This also requires energy.

Our bodies have three ways of resynthesizing ATP and making it available to the muscles. In weightlifting and other short term, high-intensity bouts of exercise, the body utilizes the phosphagen (ATP-PC) system. In this system, the energy needed comes from the breakdown of phosphocreatine (PC), hence, the name ATP-PC system.

Studies have shown that most of the ATP and PC stores depleted in the muscles during exercise are restored in what we could consider to be a relatively short period of time. For example, many studies show that after two minutes, 70% to 80% of the ATP has been resynthesized and that figure rises to 90% to 95% after four minutes. This would indicate that the rest taken prior to a top set, or a very important set, should be approximately four to five minutes in duration. Interestingly, rest periods longer than 5 minutes do not significantly enhance strength scores and in fact rest periods of 8 to 10 minutes may even bring about decrements in skill. Now, was that so bad? Don’t answer that.

Muscle to Fat? ___________________________________________________

Can muscle turn to fat? We love this question. It’s like asking if liver will turn into broccoli if you let it stand long enough. Well it’s kind of like that. In all seriousness, the belief that your muscles will turn to fat when you stop working out is a widespread misconception.

It is true that after periods of inactivity, an individual’s muscle tissue will atrophy to some extent but muscle tissue will definitely not turn to fat. Muscle tissue and adipose tissue (fat) are distinctly different types of tissue.

Physiologically, it is impossible for either of these types of tissue to be converted into the other.

The reason that some athletes gain weight after they stop training is that they do not change their diets. When an athlete is training, the energy or caloric requirements (metabolic rate) is much greater than when not training. If the athlete does not take this fact into account and continues to eat the same amount of food as during training, the calories not being used will be converted to glycogen and stored as fat.