Powerline P2X - Manual (Page 41)

EXERCISE PRESCRIPTION
Sets
Sets are defined as a combination of any number of reps of
one exercise. The number of sets used in a workout is directly
related to training results. Typically, two to three sets are used
by intermediate and advanced lifters to achieve optimum
gains in strength. Experts agree that multiple-set systems
work best for the development of strength and muscular
endurance. Gains will be made at a faster rate by using a
multiple-set system than gains achieved through a single-set
system. The use of a single set of an exercise is recommend-
ed and very effective for individuals who are untrained or just
beginning a resistance training program. One-set programs
might also be used for simple maintenance once you are in
shape. It is important to note that low-volume set programs
will increase strength in untrained individuals, but more com -
plex physiological adaptations, such as gains in muscle mass,
tone, size, and performance usually requires higher-volume
set training for the best results. Multiple sets of an exercise
present a more intense training stimulus to the muscles dur -
ing each set. Once your desired initial fitness level has been
achieved, multiple-set performances of the exercise using the
proper resistance (with specific rest periods between sets) will
take you to the next level of strength training, endurance, and
muscular development.
Resistance Used
The amount of resistance used for a specific exercise is prob -
ably the most important variable in resistance training. When
designing a resistance training program, a weight for each
exercise must be chosen. The use of repetition maximums
(RM): the exact resistance that allows only a specific number
of repetitions to be performed, is probably the easiest method
for determining a resistance. Typically, one uses a training RM
target or a RM target zone. Example: If your RM zone is 8 to
12 repetitions and you cannot lift the weight at least 8 times
using proper form, the weight is too heavy. On the other hand,
if you can easily lift the weight 12 times, the weight is too
light. In either case, the weight needs to be changed. As the
strength level of the lifter changes over time, the resistance is
adjusted so a true RM target or target zone resistance is used.
Rest Periods Between Sets and Exercises
One frequently overlooked variable in exercise prescription
is the length of the rest period between sets and between
different exercises. Your desired fitness goals will normally
determine the amount of time you allow your body to rest.
Exercises involving high repetitions (15 to 20) and a high
number of sets (3 to 4) with short rest periods (30 seconds)
between sets will raise metabolic demands. This in turn will
burn excess body fat and increase muscular endurance. Short
rest periods are a characteristic of circuit weight training, and
the resistances used are typically lighter. This type of workout
is best for trimming body fat and toning muscle. Exercises
with heavier resistance and fewer sets usually have a longer
resting period between sets. The results of using this method
are normally increased muscular strength and mass. If the
desired outcome is to gain overall muscle mass, your exercise
prescription should lean toward a higher weight resistance
doing 2 to 6 repetitions per set, with a rest period of 3 to 4
minutes between each set.
Rest Periods Between Workouts
The amount of rest between training sessions depends on the
recovery ability of the individual. Most experts agree that three
workouts per week with one day of rest between sessions
allows adequate recovery, especially for the beginner. If the
resistance training is not excessive, only moderate amounts
of delayed muscular soreness should be experienced one day
after the session. As the lifter advances and his or her body is
better able to tolerate and recuperate from the resistance
exercise sessions, the frequency of training can be increased.
Well-conditioned athletes may be capable of, and need
training frequencies of 4 to 5 days in a row to improve
significantly and achieve their desired goals. When consecu -
tive training day sequences are used, it is usually beneficial
to do different exercises for the same muscle groups and use
different resistances for the exercises. When training is per-
formed on consecutive days, it often involves the use of a split
routine (different body parts exercised each day), or a split
program (different exercises for the same body part performed
each day). There are many books available at the library or
your local book store for the intermediate and advanced
weight training enthusiast. It is also recommended that you
work with a qualified personal trainer to achieve your ultimate
goals.
Order of Exercise
Leaders in the field of strength and conditioning believe that
working the larger muscle groups first (chest, back, legs),
should take priority over training the smaller muscle groups
(biceps, triceps, deltoids, calves). The reason behind this
exercise order is that the exercises performed in the begin -
ning of the workout are the ones that are going to require the
greatest amount of muscle mass to perform. Hence, exercis -
ing the smaller muscle groups first will deplete the body of the
energy necessary to stimulate the larger muscle groups. Arm-
to-leg ordering allows for some recovery of the arm muscles
while the leg muscles are exercised. “Stacking” exercises is a
common practice among body builders as a way to attempt
to bring about muscle hypertrophy. Stacking is loading up
different exercises on the same muscle group (ie. standing
bicep curls, preacher curls, one arm concentration curls). The
exercise order will have a significant impact on the training
stimulus stress level in a training session.
Scheduling Training
Finding the time to do it is one of the most difficult aspects
of a training program. Once you have established a time to
workout you should plan a training routine based on what
muscles to involve on which day. As previously discussed, the
larger muscle groups such as the chest, back, and legs should
take priority over working the smaller muscle groups. Give
your muscles at least 48 hours (but no more than 72 hours) of
rest in between sessions.
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