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Weight Training and Strength Training
Weight and strength training is the process of conditioning your body, either it be with iron or your own weight. Whether you are looking to become a bodybuilder, training for a sport, or maybe you just want stay in shape, weight and strength training is great for you.
1,293 Questions
At what age should you stop weight training?
No need to stop, ever. There have been plenty of studies showing that old people who keep exercising live healthier, more active and longer lives. Exercise prevents the skeleton from going brittle among other things.
You might want to stop going for new personal best eventually though.
Why do some weightlifting people take drugs?
The most frequently used drugs for weightlifting are anabolic steroids, which are like artificial testosterone. The reason they are taken is that they increase muscular size and strength faster than would otherwise be possible. It is not so much that the drugs themselves increase muscular size and strength, it is that they allow more rapid recovery from training and, so, enhance the effects of strength training. For example, it you do strength training with sufficient intensity and are not taking drugs, a day or two later you'll experience DOMS (delayed onset muscular soreness). In order to ensure systemic (not just localized) recovery, you should wait at least another 24 hours before training again. Therefore, you may end up training intensely once every four or five days. By way of contrast, someone using steroids can train with intensity every day--or even sometimes twice a day. All things being equal, the person who can train more frequently will achieve faster results. However, there is no free lunch. For example, since anabolic steroids work only on muscles and not connective tissues (ligaments and tendons), people who use them are more likely to suffer connective tissue injuries. They actually can cause a whole host of other problems as well. That is why people use them and why it is best NOT to use them.
Does eccentric training favor strength or size?
Eccentric training does favor strength. It does build more muscle strength and endurance than muscle growth.
What key principles of training do you need to use to get stronger?
Overload - Progressive overload beyond what the body normally encounters:
- In order to see strength (and muscle building) results, you must continually add more weight to the bar, for a given exercise.
Mode - The type of exercise:
- Compound exercises - Multi-joint movements, which require using multiple muscles groups. These are generally favored for beginners (no matter the end-goal) and for strength training in general.
- Isolation exercises - Single-joint movements, which require using just one muscle group. These should only be done only in moderation by newer trainees; they are most effective when used by advanced bodybuilders.
Duration - Generally in resistance training a session should last no longer than one hour excluding warm up and cool down
Frequency - The number of training sessions per muscle group/exercise per week. Below are some common examples of various training frequencies:
- Three full body training sessions a week. This is generally the best approach for beginners to intermediates seeking to improve. Advanced trainees can also see decent gains on this type of weight lifting program
- Two split training sessions per muscle group(s) per week (e.g. Upper body/lower body routine). However, this may mean that you are training 4 days per week (e.g. 2 upper body workouts, 2 lower body workouts. This is best type of weight lifting program for intermediate to advanced lifters, although many intermediates may still be able to get comparable results from 3x/week full body routine.
- One "split body part" training session per muscle group per week (e.g. typical "bodybuilding routine" - mon-chest/tris, tues-back/bis, wed-legs, thu-shoulders, friday-calves, forearms, neck). This routine only works very well for advanced lifters who are looking to gain muscle mass, and/or those with truly superior genetics (i.e. "mesomorphs"). However, for some non-beginner hardgainers, a body-part split like the Max-OT routine might be a good bet, since it allows you to work intensely (heavy) using some major compound lifts, but it provides sufficient recovery because it is a low frequency weight lifting program.
- One to two full body sessions per week if your goal is to maintain (your experience level doesn't matter, here). Note that some true hardgainers may perform optimally on a two day/week full body weight lifting program due to their relatively poor recovery abilities.
Intensity - Amount of resistance encountered. Although the different categories always overlap since they are on a spectrum ("strength-endurance spectrum"), they can be broken down into the following categories for practical purposes:
- Moderate Intensity = Hypertropy - 8-15 reps 65-80% 1RM (fast, but controlled reps)
- Moderate-High Intensity = Strength - 4-8reps 80-90% 1RM (reps done as fast as possible)
- High Intensity = Power - 1-3 reps >90% 1RM (reps done as fast as possible)
- Low Intensity = Endurance - >12-15+ reps <70%1RM (slower/paced, controlled reps)
Volume = Repetitions x number of sets x the amount of weight per muscle group/exercise per workout.
- Low volume and high intensity weight training programs are effective programs for beginners (e.g. Starting Strength, HIT).
- In order to progress, trainees must eventually increase volume. To an extent, it is possible to have high volume, high intensity routines by increasing the number of sets and leaving reps/intensity the same. However, volume increases more easily by decreasing intensity, leaving sets the same, and increasing reps (although this type of weight lifting program is generally geared toward hypertrophy; not strength).
What are junior high students recommended to lift in weight lifting?
It depends, but probably around 40-60 pounds (if you are bench pressing).
Should you do strength or cardio training you are 15 173cm and 71kg?
a 15 year old can do strength and cardio training, certainly on of this size and weight. the type and method of training is especially important due to the age. best to focus on body weight exercises, agility work, and utilizing resistance bands to develop basic lifting fundamentals. if there is a sport specific reason for the training, additional targeted exercises should be included.
Would an ace bandage help with a pulled thigh muscle?
Yes "Ace" bandages are designed to hold a sprained or pulled muscle in place and prevent over-extending it and injuring it more.
Is creatine phopshte energy used in muscular endurance or muscular strength?
Creatine phosphate is used in explosive muscular movements such as sprinting or weight training. There has been no evidence to show that creatine phosphate is used in endurance training
There are two meanings for "Adonis Line". First, it is a line that represents a proportion of 1.618:1, the "golden ration". Second, it is a nickname for the V shape near a man's abdomen muscles when he has a very low body fat percentage.
Can weight training too much lead to miscarriage?
Yes. too much can, the safest thing to do is to talk to a trainer and let them know your situation. you can do some weight training before it becomes a problem, Im not sure on the weight restriction but its best to err on the side of cautious. Over exercising of any kind can be dangerous, as if you run out of breath, it can cut oxygen circulation to the baby.
How do you properly dispose of a weight lifting machine?
If it is good condition you could take it to your local used sporting equipment store. Donate it to charity. You could find a local artist who makes sculpture out of cast away items. Other than that you will need to contact your local disposal service for a special pickup of the item.
What is the principle of overload in strength training?
This means that you cant keep doing the same weights or sets or reps, you have to increase in progression otherwise your body will adapt and it will become too easy, and then you will plateau. The overload principle is you overload your body with the strength training session, you eat well, you recover enough to do the same again v soon. all the time gradually increasing the factors I mentioned above one at a time only so if you increase weight you reduce reps or sets.
Where can you get non-military boot camp training?
There are several survival training schools in the US and other countries where you can receive Boot Camp type training. Your other option in the US is to commit a state felony, typically a nonviolent crime, and receive a sentence of more than one year but less than two. Most state departments of correction have what they refer to as "boot camps" for juvenile first time offenders and adult nonviolent offenders.
Why does my weight fluctuate by at least 5 lbs each day?
Could be water retention. Watch the amount of salt u eat. Do u eat enough fiber or maybe too much. How often u go to the bathroom. All could account for a fluctuation in that amount of weight
If you are lifting 140 lbs on a resistance machine how much weight are you really lifting?
same weight different leverages, depends on the machine. just use free weights, its the only real way to know
Is Creatine good for muscle building and Is it worth it?
Creatine is what is called a cell volumizer in that it pulls water into muscles to make them a little bigger. This makes for a kind of hydrolic effect that helps you get that extra repetition or two in your workouts.
Creatine is one of the most popular supplements on the collegiate level. It definitely works. If you are interested in a high level of performance it is definitely worth it.
Since muscle burns more calories than fat, you want to maximize the muscular growth stimulated by weight training. Since your muscles require protein to grow, it is important to get sufficient protein to get the maximum benefit from weight training.
In general, you should be ingesting sufficient protein every three or four waking hours (for a total of 5 or 6 small feedings daily). How much you ingest at each feeding depends upon your sex, your body size, and the quality of your training, but it will be (preferably from natural sources) at least 15 grams of high-quality proteins if you are female and 20 grams if you are male.
What are the 3 phases of fitness training?
Strength - muscles
cardio - endurance
flexibility - stretching of muscles
Not anoxeric, but yes, underweight - but if you're a child, you should find a different answer. To clarify, anoxeria is an eating disorder, not a weight category.
Is it OK for 10-year-old boy to lift weights?
Yes. He should start slowly and build to heavier weights over time. Use weight he can control, less is better and form is very important as he strengthens all the stabilizing muscles and connections. Tell him to build a strong core, not just big arms. Keep the protein intake up.
What is the easiest way to get hold of steriods to bulk up?
Don't use steroids, they cause more problems than they solve. Your body would be much better off by adding mass the natural way. Believe me, you'll thank yourself later in life.
You Gain pink muscle only by working out with your maximum wait limit for a long period of time.
Example: Lifting weights for 5 minutes non stop..
This sounds a bit to much but, its worth it in the end. It takes a long time to change muscle you already have your body. Think of pink muscle like your heart. Martial Artist also gain Pink muscle through out the practices without realizing it.
