Strength/Resistance Workout Tips
Strength training is very important in a exercise programme because;
- Having muscular strength reduces the risk of injury.
- Strengthening the muscles helps take pressure of the joints in the body
- Helps with co-ordination.
- Releses endorphins in the body making you feel better.
- Increases muscle endurance so you don’t get tired as quick.
- Helps keep the muscles tones in the body.
A good tip for strength training to increase strength and muscle size is to use a system called pyramid setting. The principal here is on each set of weights that you lift to start with a warm up set on a light weight of 12-15 reps, then you increase the weight to around 70% of your one rep max (any instructor is able to work this out for you who works for the trust) and start with 6-8 reps with a 1 min rest in between sets then do 3 heavy sets of 70% of your one rep max. Then decrees the weight to 40%-50% one rep max and do a full set of 10-12 reps. only perform two different exercises for one muscle group and try to train to failure.
Another good tip is to also work opposing muscle groups in your strength workout this is called super-setting for example when you do a chest workout immediately after do triceps exercises in your arms you use your triceps a lot when training your chest.
Superset combinations;
chest and triceps
back and biceps
legs (quads, hamstrings, gleutes and calf’s)
abs and lower back
shoulders and traps
Again a days rest in-between workouts to ensure muscle regeneration and a good diet plan is essential for the best results.
Have a good session
Written by:
Dale farnell
Senior Instructor
Urmston Leisure Centre 0161 912 2960
Personal trainer
G.p. Referal Consultant
Advanced Gym instructor
