Hello, cheaptrinkets-ga!
I will take a stab at your question! I hope you will be merciful to
me....last time I tried to answer one of your questions about an air
purifier, you immediately asked me not to answer because I
accidentally asked about allergies in my clarification....an honest
mistake, but enough to be told to back off.
However, I have been a personal trainer for over 12 years, and a
fitness instructor before that. I am now a part-time postural
therapist, and live in a town full of Olympic athletes. I have also
worked extensively with my own, very athletic son, who is a semi-pro
hockey player, so I am very confident about the information I am going
to give you.
As any weight training program goes, you have to be diligent,
dedicated, and willing to back off if you feel you are overtraining or
working on a strain or injury. Secondly, if you are going to be doing
an hour of serious cardio as well, it will be best to do your weight
training on a separate day, especially if you are serious about
building a lot of muscle mass. Therefore, concentrating on hard cardio
one day, and serious weight training the next, for 5-6 days a week is
the best recommendation. Your body does need time to recuperate, and
if you work out seven days a week, you will soon begin to feel drained
and you will fail to build muscle efficiently.
My sincerest hope, in answering your question, is that you understand
that there is no real consensus of opinion on exactly how many reps,
how much weight, how many days per week, etc, are optimal. About the
only consesus you will find is that you need to progressively tax your
body to lift more weight that it is currently capable of lifting.
Every professional has their own methods.
Now, with that said, I will point you to a compilation of resources
that I consider to be the very best.
********************************************************************************
Professional Research:
Personal Training on the Net, at http://www.ptonthenet.com/ is the
most excellent resource I have found for articles, research, exercises
and training tips. They currently have over 800 articles written by
the best experts in the field (many of whom I have had the pleasure of
training under), an extensive library of weight-training exercises
using free weights, machines, tubing, body weight, stability balls,
research questions and answers, a stretching library and anatomy
links.
Here are some samples from the site: (you won't be able to access much
unless you join)
Workout Articles
http://www.ptonthenet.com/search_articles.asp?intAuthor=ALL&intCategory=10&intKeyWords=ALL&strShow=ALL&nav=listarticles
Advanced Workout articles
http://www.ptonthenet.com/search_articles.asp?intAuthor=ALL&intCategory=6&intKeyWords=ALL&strShow=ALL&nav=listarticles&OrderBy=DateReleased%20DESC
Research Corner
http://www.ptonthenet.com/search_articles.asp?intAuthor=ALL&intCategory=21&intKeywords=ALL&strShow=ALL&nav=listarticles
Exercise and Stretch Search
http://www.ptonthenet.com/search_library.asp
Membership for an individual is $95 a year, and is open to everyone,
not just exercise professionals.
=====
Muscle and Fitness is also a decent magazine as far as sound training
principles are concerned. Again, you will see a lot of variation and
back and forth discussion containing the "best method," but there are
often complete routines as well as good nutrition information. There
are always well-written kinesiology articles, and usually one or two
articles written by experts in the fitness field. As magazines go,
that is one of the very few I would recommend for overall weight
training.
Muscle and Fitness Online
www.muscleandfitness.com
http://www.muscleandfitness.com/mf/training/index.html
http://www.muscleandfitness.com/index/workout_advanced.jsp
http://custhelp.fitnessonline.com/mandf/help_center.html
********************************************************************************
Even by focusing on professional research only, you will still find
differences of opinion on the best methods of training to gain muscle
mass. There are all sorts of methods, backed by just as much research,
including:
low reps at maximum weight
2-3 sets with decreased to increased weight
2-3 sets with highest weight to lowest weight
machines versus free weights
body weight only instead of weights or machines
functional training only, using movements that replicate motions in
real life
rapid circuit training
weighted plyometric training
and on and on........
I can point you to the research, but it is up to you to decide on the
method that you feel works best for you.
I will make one recommendation of my own, however. Free weights are
always better than machines, until the weight becomes too heavy. This
is based on the fact that machines are geared toward a generalized
body type, and do not allow individual limbs to work separately.
Machines require no need for body stability or balance, which does
nothing for everyday function. Machines also encourage far greater
weight lifting than the body would be able to accomplish on its own,
which is a subject for argument in itself. (Why bulk up a body to a
point that is not needed, or functional in everyday life)
That is not to say that machines are out. The tendons and ligaments
of the shoulders, especially, have limitations that do not allow for
some of the weight progression you might desire. Imagine, for example,
doing a pec fly with 100 pound dumbbells. Your ligaments would tear
the moment your arms were lowered toward a 90 degree angle. Therefore,
once you have reached a max free weight level, it is useful to move to
a pec-dec machine, simply because you shorten the motion and take the
strain off the shoulder ligaments.
********************************************************************************
Some specific articles by well-respected fitness experts:
Training for Functional Strength:
**********************************
"How Much Strength is Enough? An Update," by Vern Gambetta
http://www.gambetta.com/a97005p.html
Excerpts follow:
"I am not a proponent or opponent of any particular method or system
of strength development. I am interested in a balanced approach in
strength training and a better understanding of where strength
training fits into the total conditioning and rehabilitation process.
This should all be based on sound principles of training and
scientific evidence. We have been heavily influenced by Olympic
lifting, football weight training and body building methodologies
which are fine for development of strength for those respective sports
but do not always transfer well to all other sports. We need a return
to basics with what we are trying to accomplish with strength
training. Strength training must meet the needs of conditioning and
rehabilitation for all sports."
"Conventional thinking seems to dictate that strength training =
weight training. This is very limiting and does not allow for much
latitude in designing the strength training aspects of a total
conditioning program. Strength training is one of many means to an
end, not an end in itself. The mode of strength training should not be
emphasized to the exclusion of the ultimate objective of the training
program that is to improve performance."
"..."no one aspect of training should receive emphasis at the expense
of another. This is easier to accept and understand if one is able to
move away from thinking in terms of measurable strength expressed as
pounds of weight lifted or of force measured on an isokinetic
dynamometer and think in terms of functional strength. That is, the
strength that can be applied to performance. For example a leg
extension or a leg curl exercise are single joint exercises that
provide measurable strength which isolates specific muscles. A single
leg squat is a multi-joint exercise that involves balance and
stabilization and provides functional strength.
"A fundamental criterion for selecting a strength training exercise is
that it should incorporate movements that are multi-plane and
multi-joint and where possible include diagonal rotational patterns .
The application of these criteria effectively eliminates most machines
that are used in strength training because they are designed to
isolate muscles and work in single joint, single plane movements. The
type of strength developed with weight machines and isokinetic devices
is not readily transferred to sport performance. This type of strength
can interfere with coordination patterns and cause strength imbalances
that predispose the athlete to injury because there is little
functional demand on the proprioceptive and synergistic function of
the muscles."
"Dumbbells Are Smart" (Gray 1991) because they allow for unilateral
work that can be performed in diagonal rotational patterns that are
multi joint and multi plane. According to Plisk(1993) dumbbells offer
the following features:
They demand greater muscle synergy because they must be stabilized
individually.
Bilateral strength imbalances are minimized because you cannot shift
them or compensate to one side.
Effective range of motion is greater.
The dumbbell tracks in a natural grove which accommodates to the
desired movement pattern. Dumbbells, free weight training and body
weight exercises develop balance, stabilization, joint proprioception
and kinesthesis which all relate to function both in terms of injury
prevention and performance enhancement.
"Traditional strength training programs have failed to take into
account how much strength is enough and how much is necessary.
According to John Jesse "Because strength is easier to develop than
other qualities athletes have spent more time improving strength
rather than developing speed, timing, balance, and other skills that
would put their strength to greater use in performance." (Jesse 1979)
How strong do you have to be to serve a tennis ball 120 mph? Strength
is not an end in itself but a means to an end. The key is the
application of the strength. Will the increased strength improve your
performance or enhance rehabilitation?"
"A basic principle of functional strength development is body weight
before external resistance. Before using external resistance the
athlete should be able to handle body weight in exercises like
pull-ups, dips, lunges and step-ups etc. This approach develops
balance, proprioception and development of the synergistic muscles. In
addition it insures proper progression and preparation for the more
specific work to follow through anatomical adaptation. (Bompa 1993)"
"The natural tendency is to emphasize the measurable aspects of
general strength gained in the weight room. It is possible to see the
results rather rapidly in terms of muscular hypertrophy and the amount
of weight lifted. Conversely there is a lack of understanding of the
role of special and specific strength because the results of this type
of work is not so readily apparent. In fact the results are quite
subtle. Yet in my daily work with athletes and coaches of a wide
variety of sports the need is for special and specific strength which
is functional. Intuitively coaches and athletes know this, but are
often unsure how to proceed. This is because of the difficulty of
measurement in traditional quantifiable terms such as one rep max or
foot pounds of force on an isokinetic dynamometer. Perhaps the
question of How much strength is enough cannot be answered. In order
to be more effective as conditioning coaches it is a question that we
must continually strive to answer.
I will leave you with some questions that need to be answered in order
to give us the answer to the big question:
"What is the Optimal Training Load? Wilson et al. (1993) in a very
thought-provoking article suggest that to raise power to a high level
that the load should be much less than previously thought."
How often should strength training sessions take place?
What are the best combinations of strength training variables
(exercises, resistance's, sets, repetitions, rest periods,
periodization, etc.)?
Where does isometric and eccentric work fit into the equation?
Do we need to develop "functional strength" tests in order to quantify
progress?
The article by Wilson is not available online, but here is the
reference:
(Wilson, G. J., Newton, R. U., Murphy, A. J., and Humphries, B. J.,
"The Optimal Training Load for the development of dynamic athletic
performance" Medicine and Science In Sports and Exercise. Vol. 25 #11.
Nov. 1993 pp. 1279-1286)
====
Training the Body as a Functional Unit:
**************************************
"Following the Functional Path,"by Vern Gambetta and Gary Gray, PT
http://www.gambetta.com/a97004p.html
Excerpts follow:
"Are you doing leg curls for the hamstrings? Leg extensions and quad
sets for the knee? William's flexion exercises and pelvic tilts for
the back? Side lying external rotation for the rotator cuff? Have you
asked yourself why you use these exercises? These are the traditional
exercises that have been done for years, but do the work? The answer
is a qualified yes, but with very mixed results. In reality if you do
something long enough the body will overcome in spite of the incorrect
exercises. The key question to ask is are they
functional? Do they train the respective muscle groups and involved
areas to work in the same manner they are used in activity?"
"The issue is not whether the movement is open or closed chain rather
it is an issue of whether it a functional or a nonfunctional
movement."
"This all relates directly to the "Kinetic Chain" concept. The body
works synergistically with the muscles, joints and proprioceptors all
working together. No joint or body part works in isolation. There is a
constant cause effect relationship in movement between force reduction
and force production. The "Kinetic Chain" is characterized by
deceleration at one joint and acceleration at the next joint in the
chain. Therefore it is important to train
movements not muscles. "... the motor cortex is organized in such a
way as to optimize the selection of muscle synergy's and not for the
selection of a single muscle. Thus to answer Sherrington's question,
the motor cortex thinks in terms of movements and not muscle." (Noth
p. 11) Training individual muscles isolates and breaks the kinetic
chain. Training movements integrates and improves the function of the
kinetic chain."
Guided Resistance or Fast Eccentric Loading:
"Guided resistance such as that provided by most machines places
virtually no demand on synergists and therefore have a low
proprioceptive demand because they minimize the effect of gravity and
have virtually no proprioceptive demand. Fast eccentric Loading
exercises place a high demand on synergistic muscles and the
proprioceptive system. In a controlled setting they teach the body to
reduce greater forces quicker to produce functional force patterns."
In order to insure proper progression it is helpful to apply the
following progression criteria:
Simple to complex. Start with simple exercises first and add
complexity as the athlete adapts and masters the movement.
Easy to hard. Start with easy exercises and methods and increase the
complexity as mastery of the easy movement is achieved.
Correct execution to increased repetition to increased intensity. Do
not allow the athlete to learn the movement incorrectly. Stress
correct execution with an individualized cue system to help remind the
athlete of correct mechanics.
Provide appropriate functional goals -- rather than a predetermined
progression of sets and reps the objective should be a series of
functional goals that the athlete could use to measure progress toward
the ultimate goal. Part of the goal is to see at functional failure
what compensations are occurring.
***** Continue the activity until abnormal compensation begins to
occur.*****
(Abnormal compensation, as it applies to weight training, is when
other parts of the body start to compensate in order to lift a weight
that is too heavy. For example, have you ever seen someone at the gym
who tries to do dumbbell overhead shoulder presses with heavy weights,
and has to bend the knees slightly and gain momentum from the body to
actually accomplish the task? That is an indication that the weight is
actually too heavy for the deltoid muscles to lift on their own.)
See links to more Gambetta articles at
http://www.gambetta.com/articles.html
====
Perspective on weight and repetitions:
***************************************
"One Set for Strength Gains," by Randy Herring. Body Building.com
http://www.bodybuilding.com/fun/randy31.htm
(Article is copied from site)
"An article by Dave Durell quoted an ESPN / Gold's Gym study showed
that strength gains were greatest for a test group that did only 1 set
versus 2 or 3 (27%, 24% and 16%, respectively)."
The Study
Durell's article and the results of the study support the philosophy
behind my proposed 3-set Reverse Pyramid high-intensity training for
generating strength and stimulating muscular gains. Yet, if one set
proved consistent results for strength increases combined with
increased physical fitness more people would be doing it. The reality
is, however, that most people want more than strength or desire
something other than strength alone: muscle and aerobic fitness.
Strength gains are prime between 4-6 repetitions. Muscular gains are
prime between 8-12 repetitions. Beyond that aerobic conditioning
through circuit weight training is best realized between 15-20
repetitions. Performing at least 2 sets assists with both: strength
and muscle gains.Performing only one set depresses the psychological
benefits of exercise: the fun, the heightened vitality, and the magic
of "the pump". Strength increases are real to both the ESPN/Gold's Gym
study and the reality of 3-set Reverse Pyramid Training. Executing the
first set yielding to training rule 2:
Intensity is measured by the amount of force generated, yielding the
greatest number of muscle fibers stimulated at one time -
The following two subsequent sets with increasing repetitions
demonstrates both significant strength and muscle gains.
Doing a one all out set of high-intensity training and incorporating
advanced techniques, such as forced reps, negatives, training to
failure takes all the fun out of training and makes it drudgery for
those wishing to pursue fitness for a lifetime while remaining injury
free. To want to do one all out set or carry out more than 3 sets per
exercise is to lose direction along the road for the journey of
building not only strength but more also muscle. Training too short or
too long yields the same results: no fun, no muscle gains and a total
burn out. It can be psychologically self-defeating in this fitness
revolution!
The Results
Performing more than one set of high-intensity training without
incorporating any advanced training techniques would not constitute
overtraining, especially following the 2-ON, 1-OFF training program.
Three sets is a happy medium. Stick to it. Your goal is to exhaust the
muscles as quickly and effectively as possible using three sets.
But suppose one day you are on an all time exercise high: Your
endorphins are kicking in, you tax the body to its limit and
thoroughly exhaust the muscles in only two sets. Why prolong the
exercise, train longer and do another? Making one set count as two
sets and one rep count as two reps is intensity. Accomplishing more in
less time is what high-intensity is all about.
====
From "Periodization Techniques," by Curtis Schultz. Bodybuilding.com
http://www.bodybuilding.com/fun/schultz28.htm
Curtis has a B.S. in Sports Administration and is a Level I USWF
Olympic Coach. He is a collegiate strength coach who has worked with
many high-level athletes ranging from NFL stars to top-level
bodybuilders. Powerlifting State and Regional champion in the 242 and
275 classes. He is also an AAU and USPF referee. Curtis was a
three-year Varsity football letter winner, All-greater Rochester
Lineman in high school, and then Junior College and University
All-conference lineman.
"The key to successful improvement in your weight-training program is
to use methods of exercise and periodization techniques.
Periodization, or cycle training, as it's called, is used to chart out
an entire years training program. There are four phases of a
Periodization cycle. These four phases are the hypertrophy phase,
basic strength, power and then peaking phase. A periodization program
also consists of several different training methods. These training
methods of exercise should progressively develop your exercise
technique, tendon and muscular conditioning, muscular balance,
hypertrophy, absolute strength, joint stability and flexibility. These
phases and methods are very important factors for training and
development. These phases are very important for any type of physique
development or strength levels you wish to strive for. Let's discuss
these factors in your weight training program."
(Read entire article to read about the full scope of this program. It
is really
interesting!)
====
Part I of a 2-part article about the training recommendations of
Arthur Jones
"Arthur Jones," by Shannon Pittman. Bodybuilding.com
http://www.bodybuilding.com/fun/shannon4.htm
"... three properties of a good training program which are used in all
circles of training to this day: 1) for good results from exercise it
is essential that the program be well rounded, 2) greatest
concentration should be given to working the largest muscles and 3)
the training sequence should be such that larger muscles should be
worked first since they have the potential to affect overall growth by
the greatest amount.
2. Limit Exercise Number
"Best results will almost always be produced by selecting from a
number of the best exercises which involve the major muscle masses.
The human body very rarely utilizes a movement in which a muscle is
isolated. Therefore why would we attempt to cause muscle growth by
using a large number of isolation exercises. The triceps, for example,
are designed to work synergistically with the pectorals and deltoids
in all pressing movements. If they are used as such they will respond
to the same stimulus as the larger muscles being
worked. This is also much more efficient since you can effectively
work a large number of muscle groups with only a few exercises."
3. High Intensity
"According to Jones, "for the production of best results one must
attempt the momentarily impossible." That means you should carry each
set to a point where you force against the weight on a rep even after
the weight has stopped moving upward. When the weight stops mid-rep
and will not move another inch, you are done the set."
"In Jones' own words, "do the minimum necessary which causes maximum
results. The set should be terminated when it is impossible to move
the weight in any position."
4. Secondary Growth Factors
(Read this important paragraph about supplements!)
"Regardless of how hard you work in the gym there are certain factors
that must be provided if growth is to occur. These factors are:
nutrition, adequate rest, avoidance of overwork (i.e. overtraining)
and psychological factors."
"The first point, nutrition, is one that Jones' was reluctant to place
emphasis on. Many bodybuilders have gotten very carried away with this
point. Some calling nutrition 90% of training results. This is a
fallacy which must be dispelled. While it is true that continued
growth cannot occur without proper nutrition there is no need for this
to be a point of fanatic endeavor. The calling for large amounts of
calories and protein has primarily come from those who wish to
capitalize on the sale of large amounts of supplements to support
outrageous diets. Though some supplements and supplemental
protein/calories can be very useful and convenient, especially for
hard gainers, they are not absolutely necessary for muscle growth to
occur. Furthermore, no amount of creatine, HMB, glutamine, etc. is
going to turn Pee Wee Herman into Dorian Yates. That's a reality that
we all must live with. Use supplements, by all means, but don't deem
them to be the holy grail to success. They are not."
"Adequate rest is the other major point here. The bottom line is that
you should wake each morning feeling rested and you should not have to
be awakened to the sound of an alarm. If you don't wake on your own
you haven't slept sufficiently."
5. Reciprocity Failure
"This can be defined as the failure to achieve desired results. In
itself this definition doesn't seem to mean much. But with careful
explanation we will see that is actually tells us a lot. Even within
the confines of HIT there are extremes where results will be less than
what is expected, despite the correct application of the necessary
variables. This principle takes the care of the "more is better"
approach. If bodybuilding training were a simple mathematical
calculation it would stand to reason that if one set gave results then
10 sets would give ten times the desired result. Unfortunately, not
the case. There is an intermediate point, somewhere between these two
extremes, where optimal results will be achieved. However, the effects
of both too much and too little training will be much the same. In
both instances results will be poor.
*******
Of course the safest way to experiment with this principle is to start
at the minimum of 1 set of 1 exercise and monitor progress. If no
progress is noted increase to two sets and so on until desired results
are noted. If the maximum is exceeded, however, the results will again
depreciate to near zero. Experiment with volume, but do so carefully.
*******
Read Part II of this article at
http://www.bodybuilding.com/fun/shannon5.htm
Additional Reading on Strength Training Methods
http://www.bodybuilding.com/fun/bbinfo.php?page=Strength
Articles by Paul Chek
http://www.paulchekseminars.com/articles.cfm
Weight Training Routines
************************
The online Goldmine for routines resides at BodyBuilding.com Workout
Programs!
http://www.bodybuilding.com/fun/bbinfo.php?page=WorkoutPrograms
Sports Fitness Advisor
http://www.sport-fitness-advisor.com/
********************************************************************************
Supplements:
I refer you again, to the excerpt from the above article about Arthur
Jones:
"The first point, nutrition, is one that Jones' was reluctant to
place emphasis on. Many bodybuilders have gotten very carried away
with this point. Some calling nutrition 90% of training results. This
is a fallacy which must be dispelled. While it is true that continued
growth cannot occur without proper nutrition there is no need for this
to be a point of fanatic endeavor. The calling for large amounts of
calories and protein has primarily come from those who wish to
capitalize on the sale of large amounts of supplements to support
outrageous diets. Though some supplements and supplemental
protein/calories can be very useful and convenient, especially for
hard gainers, they are not absolutely necessary for muscle growth to
occur. Furthermore, no amount of creatine, HMB, glutamine, etc. is
going to turn Pee Wee Herman into Dorian Yates. That's a reality that
we all must live with. Use supplements, by all means, but don't deem
them to be the holy grail to success. They are not."
Another general article about supplements that are popular, but not
necessarily worthwhile or good for you:
"The Best Sports Supplements," by Davey Dunn. Nutrition and Health
Online
http://nhomag.com/02_v4_n4_5.asp
Ultimately, using supplements is up to you! But one final article is
worth reading:
"Inside Sports Supplements," by Dave Staley. News Channel 9
(11/25/2001)
http://www.newschannel9.com/vnews/1006453151
At all costs, stay away from Ephedra! I am sure you have heard about
the recent deaths of some professional athletes after using
supplements containing Ephedra.
********************************************************************************
I will leave you with a final quote that reiterates the point I tried
to make at the beginning of my answer to your question:
"Many of the leading scientists and researchers don’t agree on the
best modes and methods of training. Talk to Ted Lambrinides, Wayne
Wescott, Ralph Carpinelli, James Graves or Mike Pollock and you may
not get the same "scientific" explanation as you would from Mike Stone
or William Kramer. And talk to Ellington Darden and you may get
something all together
different."
"There are few absolute rules in strength training One of the
absolute rules I know of is that hard work (or high-intensity
progressive training), plus good nutrition and adequate recovery,
equals good results. I feel sorry for the beginner who reads the "cat
fights" and opposite views each backed by "science" as supposedly the
best way to train. The beginner may be so confused that he does not
know what to do. One author may have "absolute scientific principles"
that "prove" you must train "explosively." Then turn the page and the
next author says he has the grip on "science" and that you must, for
example, train using extremely slow reps."
"There is a big difference between giving an opinion of what works
for you, and giving information that is defined as scientifically
"proven" as the "best" way to train. According to Dr. Wayne Wescott,
the only significant factor in a successful strength-training program
is to train progressively to muscular failure in the anaerobic energy
system. All other facts are minor compared to this, and provide
different results for different people."
========
So, I have done my best to present you with a wealth of information
to peruse and pick through to formulate a weight training program that
will work best for you.
Lastly, congratulations on your pursuit! I have worked with far too
many people who will not do any exercise unless someone pushes them.
You are to be commended. Most of all, you will feel healthy, and that
is a valuable treasure!
I will be rooting for you!
umiat-ga
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