Built for Strength

Name: Built for Strength | A Basic Approach to Weight Training Success for Men and Women
Brand: BOOKBABY
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A Basic Approach to Weight Training Success for Men and Women

Doug Briggs(Autor*in)

BOOKBABY (Verlag)

1. Auflage

Erschienen am 10. Oktober 2016

200 Seiten

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978-1-63315-063-8 (ISBN)

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CHAPTER 1 The Principles of Weight Training DEFINITION Weight training is the use of progressive resistance for the purpose of increasing muscular strength, muscular size, or muscular endurance. This is accomplished by utilizing dumbbells, kettlebells, barbells, and weight machines that are either selectorized (machines that have a weight stack with a pin adjustment) or that are weight plate loaded. Weight training can also be accomplished by the use of resistance exercises involving body weight through the use of exercise bands, Pilates, incline plane resistance (Total Gym®, Gravity®, Power TowerT), medicine ball, fitness straps (TRX® Suspension Trainers®), and so forth. Weight training may be used to accomplish the goals of strength, size, or endurance, either individually or in any combination. However when one area increases, often times so do the others. An example is if you train for size, your strength and endurance may also increase. TERMINOLOGY WORKING OUT - What you will be doing as a non-competitive or recreational athlete. Most Americans are "weekend warriors" or recreational athletes. TRAINING - What a competitive athlete does. Training involves preparation for a sporting event where very specific programs are used, usually involving a concept known as periodization (see Chapter 9). TYPES OF WEIGHT TRAINING - COMPETITIVE OLYMPIC-STYLE WEIGHTLIFTING - The oldest competitive weightlifting sport. This sport features two lifts called the two-hand snatch and the two-hand Clean & Jerk. This sport is also known simply as "weightlifting." The contestants are the most powerful of the weight training sports. Mathematically this would be expressed as Power = Force x Distance/Time or P = F x D/T, where Power is equal to the distance the weight is moved divided by the time it takes to complete the movement. See Chapter 8 for more on Olympic weightlifting. BODYBUILDING - A sport of illusion and muscle. The competitive part of bodybuilding is often referred to as a "male or female beauty pageant with muscles." In this sport, contestants compare musculature, definition, and pose to music. Bodybuilders seek extreme musculature and train for hypertrophy. A panel of judges then subjectively rates the contestants. In the 1930s & 1940s, the physique contests took place after the Olympic-style weightlifting meets and the weightlifters posed for the best physique. Of the three weight-training sports, this requires the most discipline in terms of training and diet. POWERLIFTING - A sport with its beginnings around 1962. Three lifts are contested: the squat, the bench press, and the dead lift. The contestants are the strongest of the three-weight training sports with bench presses approaching 800 lbs and squats breaking the 1000 lbs barrier. The term "powerlifting" is a misnomer. The sport is actually based on maximum strength or absolute strength. Strength is equal to the maximal force that a muscle or muscle group can generate. TYPES OF WEIGHT TRAINING - OTHER RECREATIONAL - This term typifies most Americans who lift weights. They do it for recreation and social reasons, but derive the benefits of health from it. Sometimes referred to as "weekend warriors," the recreational athlete is the one who keeps the gyms of America in business. Recreational athletes also help keep the doctors and rehabilitation people in business as many times they are not conditioned properly and tend to overdue exercises resulting in injury. REHABILITATION - The use of progressive resistance training in strengthening and reconditioning those who have been physically injured due to accident, improper training methods, or overtraining. The rehabilitation is normally done in conjunction with a physical therapist or athletic trainer that has advanced training in specific areas such as sports rehabilitation, cardiac rehabilitation, neural rehabilitation, etc. Rehab may incorporate body weight exercises utilizing exercise tubes and bands, incline plane resistance, fitness straps and other creative uses of equipment to meet the protocols of rehabilitation. ATHLETES - Those who use weight training both at the amateur and professional levels as a tool for in-season and off-season conditioning for speed, strength, size, endurance, and injury prevention. FITNESS CONTESTANTS - Persons who use weight training to seek such titles as Ms. Fitness USA. These contests stress coordination, strength, and athletic ability. Many routines are choreographed to music and feature evening gowns as well as swimsuits. The judging is similar to that of a bodybuilding contest. WHAT TO WEAR AND TAKE TO THE GYM When preparing to lift weights, it is important to be comfortable. Do not wear tight-fitting clothes that cause binding or discomfort. Cotton and many newer fabrics, like spandex or microfiber, remove perspiration and will keep you cool and dry. Not only is this clothing functional, it is also attractive. It is a good idea to never workout in jeans or other bulky items that look like street clothes. Not only are they uncomfortable, but they could be dangerous as well. This means that you should wear and use the following: LOOSE FITTING CLOTHES - Tank tops and T-shirts in the summer, T-shirts and sweatshirts in the winter, and shorts or sweatpants as desired. ATHLETIC SHOES - Tennis, workout, cross trainers, weightlifting shoes, etc. are good in the gym. The shoes should provide good support, with a wide and stable base. The soles should be firm and not spongy. Never wear anything that has exposed toes like sandals or Birkenstocks! A weight plate, even a light one, falling from the end of a bar can chop a toe off or cause significant damage if it falls on your foot. GLOVES - A good idea if you don't like the idea of calluses. While this is a personal preference item, and not required, they do sometimes give a better grip. This is especially true on bars or equipment that might be smooth. WEIGHTLIFTING BELT - Another personal preference item that is not required. Weightlifting belts are generally overused and can lead to a weakening of the back and abdominal muscles. It should be recommended that they only be used when approaching or exceeding the 90% of maximum lift capability in the squat and dead lift or in the Olympic lifts. WEIGHTLIFTING WRIST STRAPS - Once again, a personal preference item. The straps are good for griping the bars and dumbbells when they are smooth or for use in handling more weight when the handgrip strength is beginning to weaken from continuous sets or too much weight. WRIST WRAPS - Primarily used to support the wrist. If you don't have weak or injured wrists, don't use them. KNEE WRAPS - Used for knee stability. There are many kinds of knee wraps from simple slip- on ACE® bandage types to very thick powerlifting types. These types of wraps are generally used by the competitive powerlifter, but are not necessary for the recreational lifter. Continued usage over an extended period of time can lead to knee problems. TOWELS - A necessity. No one likes to work out or train in another person's sweat. Not only is it a matter of hygiene, it is just plain rude not to use one. Always wipe up your sweat when you get off of any piece of equipment. WATER BOTTLES - Great for water or other beverages while working out. Keep the bottles tightly capped when not in use and check with the gym to insure that it is all right to have them on the exercise floor. Many gyms will not allow beverages other than water, because some beverages leave sticky spots and permanently dye the carpeting in a gym because of the coloring used in the beverage. SPORTS BRAS - A very good idea for women, as they will help to support the breast while doing physical activities such as weight training and aerobics, making the activities more enjoyable and comfortable. EQUIPMENT There are various items of equipment, which are standard to any gym. These include, but are not limited to, bars of varying lengths and weight, weight-plates, dumbbells, handles, straps, and other pieces of miscellaneous equipment. WEIGHTLIFTING BARS - Two varieties. Standard bars usually weigh approximately 15 lbs, are six feet in length and have a one inch diameter shaft. These bars are most often for home use but can be found in gyms where there are sets of fixed barbells and EZ curl bars. OLYMPIC-STYLE BARS - Any of the following and usually have a two inch diameter shaft. Shaft lengths may vary. 7-foot Bar - Commonly referred to as an "Olympic Bar." This bar generally weighs 45 lbs without the collars. The name comes from the use in Olympic- style weightlifting beginning around...

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