list of perfesional bodybuilders
Tevita Aholelei, the “Stone of Tonga”
Troy Alves
Melvin Anthony
Art Atwood
Gustavo Badell “The Freakin’ Rican”
Samir Bannout, 1983 Mr. Olympia
Darrem Charles
Bob Cicherillo
Ronnie Coleman, eight-time Mr. Olympia 98-05
Franco Columbu, two-time Mr. Olympia, actor, close friend of Arnold Schwarzenegger
Chris Cook
Chris Cormier, “The Real Deal”
Ed Corney, “The Master Poser”
Jay Cutler, 2006 Mr. Olympia
Paul Demayo, “Quadzilla
Chris Dickerson, 1982 Mr. Olympia
Paul Dillett
Kris Dim
Dave Draper
Mark Dugdale
Nasser El Sonbaty
Cory Everson
George Farah
Alexander Fedorov
Lou Ferrigno, two-time Mr. Universe, actor (The Incredible Hulk)
Bertil Fox
Toney Freeman
Francisco ‘Paco’ Bautista
Anders Graneheim
Bill Grant
John Grimek
Ahmad Haidar, “Abzilla”
Lee Haney, eight-time Mr. Olympia
Phil Heath
David Henry
Pavol Jablonicky
Dexter Jackson, “The Blade”
Johnnie O. Jackson
Dennis James
Richard Jones
King Kamali
Mike Katz
Greg Kovacs
Jeff King
Lee Labrada
Kevin Levrone
Anibal Lopez
Víctor Martínez
Mike Matarazzo
Earl Maynard
Mike Mentzer
Mustafa Mohammad
Andreas Munzer
Stan Mcquay
Pauline Nordin
Serge Nubret
Sergio Oliva, “The Myth”
Danny Padilla, “The Giant Killer”
Bob Paris
Reg Park
Bill Pearl
Tom Platz, the golden eagle
Lee Priest, “The Blonde Myth”
Shawn Ray
Steve Reeves
Robby Robinson
Ronny Rockel
Markus Rühl
Tito Raymond
Eugen Sandow, “father” of modern bodybuilding
Milos Sarcev
Gunter Schlierkamp
Arnold Schwarzenegger, seven-time Mr. Olympia, actor, politician
Larry Scott, “The World’s First Mr. Olympia”
Gary Strydom
Vince Taylor
Craig Titus
Casey Viator
Branch Warren
Flex Wheeler, sulatan of semmetry
Jusup Wilkosz
Bill Wilmore
Dennis Wolf
Dorian Yates, six-time Mr. Olympia
Chester Yorton, natural bodybuilder
Don Youngblood
Frank Zane, three-time Mr. Olympia
Roger Zapfe, Sweden’s largest bodybuilder
Wednesday, November 29, 2006
weight training
Weight training
From Wikipedia, the free encyclopedia
A complete weight training workout can be performed with a pair of adjustable dumbbells and a set of weight disks (plates).
Weight training is a form of exercise for developing the strength and size of skeletal muscles. It is a common type of strength trainingwhich uses the force of gravity (in the form of weighted bars, dumbells or weight stacks) to oppose the force generated by muscle through concentric or eccentric contraction.
Properly performed, weight training can provide significant functional benefits and improvement in overall health and well-being including increased bone, muscle, tendon and ligament strength, improved joint function, reduced potential for injury, improved cardiac function and elevated good cholesterol. In one common training method, the technique involves lifting progressively increasing amounts of weight, and uses a variety of exercises and types of equipment to target specific muscle groups. Weight training is primarily an anaerobic activity, although some proponents have adapted it to provide the benefits of aerobic exercise.
Weight training differs from bodybuilding, weightlifting, and powerlifting, which are sports rather than forms of exercise. Weight training, however, is often part of their training regimen.
Contents
1 History
2 Basic principles
2.1 Progressive overload
2.2 Recovery
2.3 Intensity, volume, and frequency
3 Benefits
4 Common concerns
4.1 Is weight training the same as bodybuilding?
4.2 Is nutrition relevant for weight trainers?
4.3 Do women who train with weights look “bulky”?
4.4 Are light, high-repetition exercises effective for “toning” muscles?
4.5 Is weight training safe for children?
4.6 Can weight training help me slim?
5 Safety
6 Types of exercises
6.1 Isotonic, isometric and plyometric exercises
6.2 Isolation exercises versus compound exercises
6.3 Free weights versus exercise machines
6.4 Aerobic exercise versus anaerobic exercise
7 Exercises for specific muscle groups
8 Advanced techniques
8.1 Set structure
8.2 Combined sets
8.3 Beyond failure
8.4 Other techniques
9 See also
10 Bibliography
11 Footnotes
History
Main article: History of strength training
An early plate-loading barbelland kettlebell
Hippocrates explained the principle behind weight training when he wrote “that which is used develops, and that which is not used wastes away.” Progressive resistance training dates back at least to Ancient Greece, when legend has it that wrestler Milo of Croton trained by carrying a newborn calf on his back every day until it was fully grown. Another Greek, the physician Galen, described strength training exercises using the halteres (an early form of dumbbell) in the 2nd century.
Another early device was the Indian club, which came from ancient Persia where it was called the “meels.” It subsequently became popular during the 19th century, and has recently made a comeback in the form of the clubbell.
The dumbbell was joined by the barbellin the latter half of the 19th century. Early barbells had hollow globes that could be filled with sand or lead shot, but by the end of the century these were replaced by the plate-loading barbell commonly used today.[1]
The 1960s saw the gradual introduction of exercise machines into the still-rare strength training gyms of the time. Weight training became increasingly popular in the 1980s, following the release of the bodybuilding movie Pumping Iron and the subsequent popularity of Arnold Schwarzenegger. Since the late 1990s increasing numbers of women have taken up weight training, influenced by programs like Body for Life: currently nearly one in five U.S. women engages in weight training on a regular basis.[2]
Basic principles
The basic principle of weight training invovles a manipulation of the number of reps, sets, tempo, exercise types and weight moved to cause desired increases in strength, endurance, size or shape. A repetition (or “rep”) is the act of lifting and lowering a weight once in a controlled manner. A “set” consists of a series of repetitions performed continuously, without rests between reps. Different exercises target different muscles or muscles groups. The specific combinations of reps, sets, exercises and weight depends upon the aims of the individual performing the exercise; sets with fewer reps can be performed with heavier weights, but have a reduced impact on endurance.
According to popular theory:
Sets of one to five repetitions primarily develop strength, with less impact on muscle size and none on endurance.
Sets of six to twelve repetitions develop a balance of strength, muscle size and endurance.
Sets of thirteen to twenty repetitions develop endurance, with some increases to muscle size and limited impact on strength.[3]
Sets of more than twenty repetitions are considered to be an aerobic exercise.
Individuals typically perform one to six sets per exercise, and one to three exercises per muscle group, with short breaks between each set. The duration of these breaks determines which energy system the body utilizes: for example, performing a series of exercises with little or no rest between them is referred to as “circuit training“, and the body will draw most of its energy from the aerobic energy system (as opposed to the ATP-CP or glycogen systems, used in exercises with longer rests between sets).
It has been shown that for beginners multiple-set training offers minimal benefits over single set training with respect to either strength gain or muscle mass increase, but for the experienced athlete multiple-set systems are required for optimal progress.[3][4][5]This is because beginners are unable to tap the full strength of the muscle; before they can use the full force ouput of a specific muscle, the nerves that innervate the muscle must be trained to fire at a high enough rate to cause tetanus, and contract all motor units available for the movement.
Training to achieve different performance goals (from “Supertraining” by Dr. M. C. Siff)
Variable Strength Power Hypertrophy Endurance
Load (% of 1RM) 80-100 70-100 60-80 40-60
Reps per set 1-5 1-5 8-15 25-60
Sets per exercise 4-7 3-5 4-8 2-4
Rest between sets (mins) 2-6 2-6 2-5 1-2
Duration (seconds per set) 5-10 4-8 20-60 80-150
Speed per rep (% of max) 60-100 90-100 60-90 60-80
Training sessions per week 3-6 3-6 5-7 8-14
Weights for each exercise should be chosen so that the desired number of repetitions can just be achieved. Each exercise should be performed according to its description; otherwise injury may result. This is known as “good form.”
Progressive overload
In one common method, weight training uses the principle of progressive overload, in which the muscles are overloaded by attempting to lift at least as much weight as they are capable of. They respond by growing larger and stronger.[6] This procedure is repeated with progressively heavier weights as the practitioner gains strength and endurance.
However, performing exercises at the absolute limit of one’s strength (so-called “one rep max” lifts) is considered too risky for all but the most experienced practitioners, or novices under expert supervision. Moreover, most individuals wish to develop a combination of strength, endurance and muscle size. One repetition sets are not well suited to these aims. Practitioners therefore lift somewhat smaller (sub-maximal) weights, with more repetitions, to fatigue the muscle—and all fibres within that muscle—as required by the progressive overload principle.
Commonly, each exercise is continued to the point of momentary muscular failure. Contrary to widespread belief, this is not the point at which the individual thinks they cannot complete any more repetitions, but rather the first repetition that fails due to inadequate muscular strength. Training to failure is, however, a controversial topic. The proponents of High Intensity Training—Mike Mentzer, Arthur Jones and Ellington Darden—advise training to failure on every set.[citation needed] But other experts believe that this will lead to overtraining, and suggest training to failure only on the last set of an exercise.[7] Some practitioners recommend finishing a set of repetitions just before the point of failure; e.g. if you can do a maximum of 12 reps with a given weight, only perform 11.
Weight training can be a very effective form of strength training because exercises can be chosen, and weights precisely adjusted to safely exhaust each individual muscle group after the specific numbers of sets and repetitions that have been found to be the most effective for the individual. Other strength training exercises lack the flexibility and precision that weights offer, and often cannot be safely taken to the point of momentary muscular failure.
Recovery
There are many theories as to why weight training creates muscle growth. One such theory is that this training causes microtrauma to the muscles. Muscles grow during the rest period following a workout by repairs to these areas of muscle, making them stronger than before. Weight training programs should therefore allow the muscles time to repair and grow, otherwise overtraining can occur. Therefore the individual should exercise caution in increasing the level of exertion. Muscle growth is normally completed within 36 to 96 hours, depending upon the intensity of the workout.[8][9] Novices commonly work out every other day, often scheduling workouts on Mondays, Wednesdays and Fridays. As weight trainers grow fitter and stronger, it takes more intense workouts to fully challenge their muscles. More advanced practitioners may exercise specific muscle groups only every three or four days.
One solution to scheduling workouts around these needs is to split one’s routine between several workouts, by exercising certain muscle groups on one day and the remainder on another. One common two-day split is the upper body — lower body split. Another is the front — back split, in which the pectorals, tricepsand quadriceps are exercised on one day, and the lats, bicepsand hamstrings on another. There are also three-day and four-day splits. By targeting different muscle groups, workouts can be scheduled more frequently than would otherwise be possible.
Intensity, volume, and frequency
Three important principles of weight training, as well as exercise in general, are intensity, volume and frequency. Intensity refers to the amount of force required to achieve the activity, and in this case, refers to the outright weight being lifted (lifting 20kg requires more force or intensity than lifting 10kg, regardless of how many reps/sets etc are done), volume refers to how much you do in a particular session, and includes the number of sets, reps and exercises you do for each muscle, whereas frequency refers to how many sessions per week you do. A good analogy is the exercise of running, with the intensity being how fast you run, the volume being how far you run, and the frequency being how many times a week you run.
These principles are important because they are all mutually conflicting, as the muscle only has so much strength and endurance, and takes time to recover due to microtrauma. Increasing one by any significant amount necessitates the decrease of the other two, eg. increasing weight means you can’t do as many reps, and will cause more damage, requiring more recovery time and therefore less workouts per week are possible. Trying to push too much intensity, volume and frequency will result in overtraining, and eventually lead to injury and other health issues such as chronic soreness and general lethargy (lack of energy) or even sickness. Therefore the high-medium-low formula should be used, with either intensity, volume, or frequency being high, one of the others being medium, and the other being low, following this chart as a guide:
Type Low Med High
Intensity (% of 1RM) 10-40% 50-70% 80-100%
Volume(per muscle) 1 exercise 2 exercises 3+ exercises
Sets 1 set 2-3 sets 4+ sets
Reps 1-6 reps 8-15 reps 20+ reps
Session Frequency 1 p/w 2-3 p/w 4+ p/w
Using examples from typical gym programs: doing a full body program, you would work each muscle as one exercise and do 2 sets of 12 reps (low volume), with an intensity of around 50-60% of 1RM each set (medium intensity), every second day (high frequency), which is typical of general fitness programs; doing each body part in a 3 day split, at 50-70% of 1RM (medium intensity), with 3 exercises and 3 sets of 10 reps (high volume), each muscle worked once a week (low frequency), which is typical of traditional hypertrophy programs; or 80-90% of 1RM (high intensity), 1-2 sets of 3-5 reps(low volume), 2 times per week (medium frequency), typical of muscular strength training. All of these programs are different examples of the high-medium-low formula, emphasizing one giving a different result, as the body adapts to specific demands.
Most people set the volume and frequency the same each week (eg. people plan to come to the gym 3 times per week, and do 2 sets of 12 reps each workout), and steadily increase the weight (increase intensity), however it may be equally or more beneficial for you to keep or decrease the weight, and increase volume or frequency (especially true to achieve hypertrophy).
Most supplements focus on improving a particular aspect, for instance taking creatine will give you the ability to do more sets (more volume) in a workout, while taking additional protein (or illegal steroids) will help muscle recovery, and so allow for more sessions per week (more frequency at the same level of intensity and volume). Adrenaline and other hormones may promote additional intensity by stimulating the body to lift additional weight (as well as the neuro-muscular stimulations that happen when in “fight-or-flight” mode, as the body activates more muscle fibres), so getting “revved up” before a workout can increase the maximum weight lifted, one of the reasons why bodybuilders and powerlifters grunt and rev themselves and their training partners up, whether this is more psychological or physiological though is debatable, as people can often lift more weight than they think they can.
Psychology definitely plays a role in training strategy. Someone who overtrains will feel less motivated to continue than someone who is undertraining, because the overtrainer begins to dislike his or her workout; it will seem too difficult or tiring, and this may cause a cycle of overtraining followed by long layoffs, which will give poor results. The undertrainer has no such discomfort and is likely to train more consistently and find a volume, frequency and intensity that is appropriate for their goals, even if they are not necessarily maximizing their potential.
Benefits
The benefits of weight training include greater muscular strength, improved muscle tone and appearance, increased endurance, enhanced bone density, and improved cardiovascular fitness.
Many people take up weight training to improve their physical attractiveness. Most men can develop substantial muscles; most women lack the testosterone to do this, but they can develop a firm, “toned” (see below) physique, and they can increase their strength by the same proportion as that achieved by men (but usually from a significantly lower starting point).[10]Ultimately an individual’s genetics dictate the response to weight training stimuli.
The body’s basal metabolic rate increases with increases in muscle mass, which promotes long-term fat loss and helps dieters avoid yo-yo dieting.[11] Moreover, intense workouts elevate the metabolism for several hours following the workout, which also promotes fat loss.[12]
Weight training also provides functional benefits. Stronger muscles improve posture, provide better support for joints, and reduce the risk of injury from everyday activities. Older people who take up weight training can prevent some of the loss of muscle tissue that normally accompanies aging—and even regain some functional strength—and by doing so become less frail.[13] They may be able to avoid some types of physical disability. Weight-bearing exercise also helps to prevent osteoporosis. The benefits of weight training for older people have been confirmed by studies of people who began engaging in it even in their 80s and 90s.[citation needed]
Stronger muscles improve performance in a variety of sports. Sport-specific training routines are used by many competitors. These often specify that the speed of muscle contraction during weight training should be the same as that of the particular sport.
When performed properly and at sufficient intensity, weight training provides an excellent stimulus to the cardiovascular system. The heartand lungs support the muscular system; as one taxes the muscles, the systems that support them are taxed. Some exercise physiologists argue that aerobics training is a better cardiovascular stimulus due to their observation of maximal oxygen uptake estimates. Central catheter monitoring during resistance training reveals increased cardiac output, thus illustrating the strength training’s potential for cardiovascular exercise.
One side-effect of general intense exercise is that it increases levels of dopamine, serotoninand norepinephrine, which can help to improve mood and counter feelings of depression.[14]
Common concerns
Is weight training the same as bodybuilding?
Although weight training is similar to bodybuilding, they have quite different goals. Bodybuilders compete in bodybuilding competitions, so they train to maximize their muscular size and develop extremely low levels of body fat. In contrast, most weight trainers train to improve their strength and anaerobic endurance while not giving special attention to reducing body fat below normal. Weight trainers tend to focus on compound exercises to build basic strength, whereas bodybuilders often use isolation exercises to visually separate their muscles, and to improve muscular symmetry.
However, the bodybuilding community has been the source of many of weight training’s principles, techniques, vocabulary, and customs.
Is nutrition relevant for weight trainers?
Most people think of dieting in terms of weight loss, but weight trainers can also adjust their diet to improve the results from their workouts. Adequate protein is required for building skeletal muscle. Various sources advise weight trainers to consume a high protein diet with anywhere from 0.6 to 1.5 g of protein per pound of body weight per day (1.4 to 3.3 g per kg).[15][16] Protein that is not needed for cell growth and repair nor consumed for energy is converted by the liver into fat, which is then stored in the body. Some people believe that a high protein diet entails risk of kidney damage, but studies have shown that kidney problems only occur in people with previous kidney disease.[17]
A light balanced meal consumed prior to the workout (usually one to two hours beforehand) ensures that adequate energy and amino acids are available to perform the intense bout of exercise. Water is consumed throughout the course of the workout to prevent poor performance due to dehydration.[18] A protein shake is often consumed immediately following the workout, because both protein uptake and protein usage are increased at this time.[19] Glucose (or another simple sugar) is often consumed as well since this quickly replenishes any glycogen lost during the exercise period (see Gainer). Some weight trainers also take supplements (such as creatine) to aid muscle growth. However, the effectiveness of some products is disputed and others are potentially harmful.[citation needed]
Do women who train with weights look “bulky”?
Very few women are able to develop large muscles regardless of the program they follow; they simply lack the testosterone required to achieve this.[20] Normally the most that can be achieved is a look similar to that of a fitness model. Muscle is denser than fat, so someone who builds muscle while keeping the same body weight will look slimmer.[21]
The results obtained by female bodybuilders are extremely atypical: they are self-selected for their genetic ability to build muscle,[citation needed] perform enormous amounts of exercise, their musculature is exaggerated by very low body fat and like many male bodybuilders their results may be enhanced by anabolic steroids.[22] Unless a woman dedicates her life to bodybuilding, she will not achieve the same results as a professional bodybuilder.
Are light, high-repetition exercises effective for “toning” muscles?
Some weight trainers perform light, high-repetition exercises in an attempt to “tone” their muscles without increasing their size. This comes from misunderstanding the meaning of the word “tone.” What most people refer to as a toned physique is one that combines reasonable muscular size with moderate levels of body fat. The use of the word “tone” in this sense is inaccurate: a more appropriate term would be “definition”.
Muscle tone is a physiologic term that refers to the constant, low-frequency contractions that occur in all muscles all the time, even at “rest”, which prepare them for future activity. This continuous slight tension in torso muscles contributes to maintaining good posture. High-repetition exercises should increase muscle size, but will not improve the latter type of muscle “tone”. Even performed as aerobic exercises they will have limited benefit, since aerobic exercise is most effective when it engages the whole body.
To define muscles requires a combination of weight training to increase muscle size and cardiovascular training to reduce bodyfat levels.
Is weight training safe for children?
Orthopaedic specialists used to recommend that children avoid weight training because the growth plates on their bones might be at risk, but recent studies have shown that this concern is unfounded. The very rare reports of growth plate fractures in children who trained with weights occurred as a result of inadequate supervision, improper form or excess weight. “Growth plate injuries have not occurred in any youth strength training study that followed established training guidelines.”[23] The National Strength and Conditioning Association also confirms that “a properly designed and supervised resistance training programme is safe for children.”[24]
Young children must be supervised around weight training equipment. Like adults, they may be injured if a weight is dropped, or if they perform an exercise incorrectly. Children may also forget to follow the safety guidelines, or be tempted to act irresponsibly.
Can weight training help me slim?
Yes, but not via the low weight/high repetition approach that is usually used. Five minutes of crunches will expend only a small fraction of the energy used up in five minutes of running, because the abdominal muscles are so much smaller than the leg muscles.[25] Instead, high weight/low rep exercises can be used to maintain (and possibly even increase) the body’s muscle mass while dieting. This helps to prevent the metabolic slowdown that otherwise often limits the effect of dieting and causes post-diet weight gain.[26]
safety
The back must be kept straight during the squat and the deadlift.
Weight training can be one of the safest forms of exercise, especially when the movements are slow, controlled, and carefully defined. However, as with any form of exercise, improper execution can result in injury. When the exercise becomes difficult towards the end of a set, there is a temptation to “cheat”, i.e. to use poor form to recruit other muscle groups to assist the effort. This may shift the effort to weaker muscles that cannot handle the weight. For example, the squat and the deadlift are used to exercise the largest muscles in the body—the leg and buttock muscles—so they require substantial weight. Beginners are tempted to round their back while performing these exercises. This causes the weaker lower back muscles to support much of the weight, which can result in serious lower back injuries. To avoid such problems, weight training exercises must be performed correctly. Hence the saying: “train, don’t strain”.
A lifting belt is sometimes worn to help support the lower back.
An exercise should be halted if marked or sudden pain is felt, to prevent further injury. However, not all discomfort indicates injury. Weight training exercises are brief but very intense, and many people are unaccustomed to this level of effort. The expression “no pain, no gain” refers to the discomfort expected from such vigorous effort. It does NOT suggest ignoring the more severe pain that comes from injury.
Discomfort can arise from other factors. Individuals who perform large numbers of repetitions, sets and exercises for each muscle group may experience lactic acid build-up in their muscles. This is experienced as a burning sensation in the muscle, but it is perfectly harmless. These individuals may also experience a swelling sensation in their muscles from increased blood flow (the “pump”), which is also harmless.
Beginners are advised to build up slowly to a weight training programme. Untrained individuals may have some muscles that are comparatively stronger than others. An injury can result if, in a particular exercise, the primary muscle is stronger than its stabilising muscles. Building up slowly allows muscles time to develop appropriate strengths relative to each other. This can also help to minimise delayed onset muscle soreness. A sudden start to an intense programme can cause significant muscular soreness. Unexercised muscles contain cross-linkages that are torn during intense exercise.
The Cross Trainer exercise machine can be used to warm up muscles in both the upper and lower body.
Weight trainers commonly spend 5 to 20 minutes warming uptheir muscles with aerobic exercise before starting a workout. They also stretch muscles after they have been exercised. The exercises are performed at a steady pace, taking at least two to four seconds to lift and lower the weight, to avoid jerks that can damage muscles and joints.
Exercises where a barbell is held above the body, such as the squat or the bench press, are normally performed inside a squat cage, which can catch the bar, or in the presence of one or more spotters, who can safely re-rack the barbell at the end of the set if the weight trainer is unable to do so.
Anyone beginning an intensive physical training programme is typically advised to consult a physician, because of possible undetected heart or other conditions for which such activity is contraindicated.
There have been mixed reviews regarding the use of weightlifting belts and other devices, such as lifting straps. Critics claim that they allow the lifter to use more weight than they should. In addition, the stabiliser muscles in the lower back and gripping muscles in the forearms receive less benefit from the exercises.
Types of exercises
Isotonic, isometric and plyometric exercises
These terms combine the prefix “iso” (meaning “same”) with “tonic” (strength) and “metric” (distance). In “isotonic” exercises the force applied to the muscle does not change (while the length of the muscle decreases or increases) while in “isometric” exercises the length of the muscle does not change.
Weight training is primarily an isotonic form of exercise, as the force produced by the muscle to push or pull weighted objects should not change (though in practice the force produced does decrease as muscles fatigue). Any object can be used for weight training, but dumbbells, barbellsand other specialised equipment are normally used because they can be adjusted to specific weights and are easily gripped. Many exercises are not strictly isotonic because the force on the muscle varies as the joint moves through its range of motion. Movements can become easier or harder depending on the angle of muscular force relative to gravity - in example, a standard bicep curl becomes easier as the hand approaches the shoulderas more of the load is taken by the structure of the elbow. Certain machines such as the Nautilis involve special adaptations to keep resistance constant irrespective of the joint angle.
Some forms of weight training use isometric contractions to further stress the muscles after or during a period of isotonic exercise. In this case the muscles flex and hold a stationary position, and no movement of a load takes place. Often this is used to increase muscular strength at specific joint angles, to get over ’sticking points’ in an exercise.
Plyometric exercisesexploits the stretch-shortening cycle of muscles to enhance the myotatic (stretch) reflex. This involves rapid alternation of lengthening and shortening of muscle fibers against a resistance. The resistance involved is often a weighted object such as a medicine ball, but can also be the body itself as in jumping exercises. Plyometrics is used to develop explosive speed, and focuses on maximal power instead of maximal strength by compressing the force of muscular contraction into as short a period as possible, and may be used to improve the effectiveness of a boxer’s punch, or to increase the vertical jumping ability of a basketball player.
Isolation exercises versus compound exercises
The leg extension is an isolation exercise.
An isolation exercise is one where the movement is restricted to one joint and one muscle group. For example, the leg extension is an isolation exercise for the quadriceps. The other muscle groups are only minimally involved—they just help the individual maintain a stable posture—and movement occurs only around the knee joint.
Compound exercises work several muscle groups at once, and include movement around two or more joints. For example, in the leg pressmovement occurs around the hip, knee and ankle joints. This exercise is primarily used to develop the quadriceps, but it also involves the hamstrings, glutes and calves.
Compound exercises are generally similar to the ways that people naturally push, pull and lift objects, whereas isolation exercises often feel a little unnatural.
The leg press is a compound exercise.
Each type of exercise has its uses. Compound exercises build the basic strength that is needed to perform everyday pushing, pulling and lifting activities. Isolation exercises are useful for “rounding out” a routine, by directly exercising muscle groups that cannot be fully exercised in the compound exercises.
The type of exercise performed also depends on the individual’s goals. Those who seek to increase their performance in sports would focus mostly on compound exercises, with isolation exercises being used to strengthen just those muscles that are holding the athlete back. Similarly, a powerlifterwould focus on the specific compound exercises that are performed at powerlifting competitions. However, those who seek to improve the look of their body without necessarily maximising their strength gains (including bodybuilders) would put more of an emphasis on isolation exercises.
Free weights versus exercise machines
Swiss balls allow a wider range of free weight exercises to be performed. They are also known as exercise balls, gym balls, sports balls, therapy balls, medicine balls or body balls.
Free weights are dumbbellsand barbells. Unlike exercise machines, they do not constrain users to specific, fixed movements, and therefore require more effort from the individual’s stabilizer muscles. It is often argued that free weight exercises are superior for precisely this reason. As exercise machines can go some way toward preventing poor form, they are somewhat safer than free weights for novice trainees. Moreover, since users need not concentrate so much on maintaining good form, they can focus more on the effort they are putting into the exercise. However, most athletes, bodybuilders and serious fitnessenthusiasts prefer to use compound free weight exercises to gain functional strength.
The weight stack from a Cable machine.
Some free weight exercises can be performed while sitting or lying on a Swiss ball. This makes it more difficult to maintain good form, which helps to exercise the deep torso muscles that are important for maintaining a good posture.
There are a number of exercise machines that are commonly found in neighbourhood gyms. The Smith machine is a barbell that is constrained to move only vertically upwards and downwards. The cable machine consists of two weight stacks separated by 2.5 metres, with cables running through adjustable pulleys (that can be fixed at any height) to various types of handles. There are also exercise-specific weight machines such as the leg press. A multigym includes a variety of exercise-specific mechanisms in one apparatus.
One limitation of many free weight exercises and exercise machines is that the muscle is working maximally against gravity during only a small portion of the lift. Some exercise-specific machines feature an oval cam (first introduced by Nautilus) which varies the resistance so that the resistance, and the muscle force required, remains constant throughout the full range of motion of the exercise.
Aerobic exercise versus anaerobic exercise
Strength training exercise is primarily anaerobic.[27]Even while training at a lower intensity (training loads of ~20-RM), anaerobic glycolysis is still the major source of power, although aerobic metabolism makes a small contribution.[28] Weight training is commonly perceived as anaerobic exercise, because one of the more common goals is to increase strength by lifting heavy weights. Other goals such as rehabilitation, weight loss, body shaping, and bodybuilding often use lower weights, adding aerobic character to the exercise.
Except in the extremes, a muscle will fire fibres of both the aerobic or anaerobic types on any given exercise, in varying ratio depending on the load on the intensity of the contraction. This is known as the energy system continuum. At higher loads, the muscle will recruit all muscle fibres possible, both anaerobic (”fast-twitch”) and aerobic (”slow-twitch”), in order to generate the most force. However, at maximum load, the anaerobic processes contract so forcefully that the aerobic fibers are completely shut out, and all work is done by the anaerobic processes. Because the anaerobic muscle fibre uses its fuel faster than the blood and intracellular restorative cycles can resupply it, the maximum number of repetitions is limited.[29] In the aerobic regime, the blood and intracellular processes can maintain a supply of fuel and oxygen, and continual repetition of the motion will not cause the muscle to fail.
Circuit weight training is a form of exercise that uses a number of weight training exercise sets separated by short intervals. The cardiovascular effort to recover from each set serves a function similar to an aerobic exercise, but this is not the same as saying that a weight training set is itself an aerobic process.
Exercises for specific muscle groups
Main article: Weight training exercises
The back extension should be left to the end of the workout, because in other exercises the lower back muscles are used to keep the back straight. This is not possible if the muscles have already been exercised and exhausted.
Weight trainers commonly divide the body’s individual muscles into ten major muscle groups. These do not include the hip, neckand forearm muscles, which are rarely trained in isolation. The most common exercises for these muscle groups are listed below. (Videos of these and other exercises are available at exrx.net and from the University of Wisconsin.) The sequence shown below is one possible way to order the exercises. The large muscles of the lower body are normally trained before the smaller muscles of the upper body, because these first exercises require more mental and physical energy. The core muscles of the torso are trained before the shoulderand arm muscles that assist them. Exercises often alternate between “pushing” and “pulling” movements to allow their specific supporting muscles time to recover. The stabilising muscles in the waist should be trained last.
Lower body1. Quadriceps (front of legs)Compound exercises for the quadriceps also involve the glutes (buttocks), hamstrings and calves.
squat (compound)
leg press (compound)
deadlift (compound)
lunge (compound)
leg extension (isolation)
2. Hamstrings (back of legs)
leg curl (isolation)
3. Calves
standing calf raise (isolation)
seated calf raise (isolation)
Upper body4. Pectorals (chest)Compound exercises for the pectorals also involve the triceps and front deltoids.
bench press (compound)
pullover (compound)
flye (isolation)
5. Lats (upper back)
Compound exercises for the lats also involve the biceps and rear deltoids.
pulldown (compound)
bent-over row (compound)
6. Deltoidsand Trapezius (shoulders)
Compound exercises for the shoulders also involve the arm muscles.
upright row (compound)
shoulder press (compound)
lateral raise (isolation)
shoulder shrug (isolation)
Arms7. Triceps (back of arms)
parallel bar dip (compound)
pushdown (isolation)
triceps extension (isolation)
8. Biceps (front of arms)
biceps curl (isolation)
Waist
9. Abdominals (belly)
Compound exercises for the abdominals also involve the hip flexors.
leg raise (compound)
crunch (isolation)
10. Lower back
Some compound exercises for the legs also involve the lower back.
back extension (isolation)
good-morning (compound)
deadlift (compound)
Advanced techniques
A number of techniques have been developed to make weight training exercises more intense, and thereby potentially increase the rate of progress:
Set structure
Drop sets
Drop sets do not end at the point of momentary muscular failure, but continue with progressively lighter weights.
Pyramid sets
In a pyramid the weight is first increased, and then decreased over a series of sets. A full pyramid typically includes five sets of approximately 12, 10, 8, 10 and 12 reps. The first two sets are performed with light to medium weights to warm up the muscles. The middle set is the work set, and uses the heaviest weight possible. The last two sets are drop sets, and further fatigue the muscle with progressively lighter weights. This technique provides a combination of volume and intensity, and is therefore popular with bodybuilders. However, the full pyramid may be too much for a beginner to handle, so it is only recommended for experienced trainers.
Burnouts
Burnouts combine pyramids and drop sets, working up to higher weights with low reps and then back down to lower weights and high reps.
Diminishing set
The diminishing set method is where a weight is chosen that can be lifted for 20 reps in one set, and then 70 repetitions are performed in as few sets as possible.[30]
Rest-pause (heavy singles)
Rest-pause heavy singles are performed at or near 1RM, with ten to twenty seconds of rest between each lift.[31] The lift is repeated six to eight times. It is generally recommended to use this method infrequently.
Combined sets
Supersets
Supersets combine two or more exercises with similar motions to maximize the amount of work of an individual muscle or group of muscles. The exercises are performed with no rest period between the exercises. An example would be doing bench press, which predominantly works the pectoralis and triceps muscles, and then moving to an exercise that works just the triceps such as the triceps extension or the pushdown.
Push-pull supersets
Push-pull supersets are similar to regular supersets, but exercises are chosen which work opposing muscle groups. This is especially popular when applied to arm exercises, for example by combining biceps curls with the triceps pushdown. Other examples include the shoulder press and lat pulldown combination, and the bench press and wide grip row combination.
Pre-exhaustion
Pre-exhaustion combines an isolation exercise with a compound exercise for the same muscle group. The isolation exercise first exhausts the muscle group, and then the compound exercise uses the muscle group’s supporting muscles to push it further than would otherwise be possible. For example, the triceps muscles normally help the pectorals perform their function. But in the “bench press” the weaker triceps often fails first, which limits the impact on the pectorals. By preceding the bench press with the pec flye, the pectorals can be pre-exhausted so that both muscles fail at the same time, and both benefit equally from the exercise.
Breakdowns
Breakdowns were developed by Fred Hatfieldand Mike Quinn to work the different types of muscle fibersfor maximum stimulation. Three different exercises that work the same muscle group are selected, and used for a superset. The first exercise uses a heavy weight (~85% of 1 rep max) for around five reps, the second a medium weight (~70% of 1 rep max) for around twelve reps, and finally the third exercise is performed with a light weight (~50% of 1 rep max) for twenty to thirty reps, or even lighter (~40% of 1 rep max) for forty or more reps. (Going to failureis discouraged.) The entire superset is performed three times.[32]
Beyond failure
Forced reps
Forced reps occur after momentary muscular failure. An assistant provides just enough help to get the weight trainer past the sticking point of the exercise, and allow further repetitions to be completed. Weight trainers often do this when they are spotting their exercise partner. With some exercises forced reps can be done without a training partner. For example, with one-arm biceps curls the other arm can be used to assist the arm that is being trained.
Cheat reps
Cheating is a deliberate compromise of form in order to achieve further reps. Cheating has the advantage that it can be done without a training partner, unlike forced reps.
Rest-pause (post-failure)
After a normal set of 6-8 reps (to failure), the weight is re-racked and the trainer takes 10-15 deep breaths, and then performs one more repetition. This process can be repeat for two further repetitions. The twenty-rep squat is another, similar approach, in that it follows a 12-15 rep set of squats with individual rest-pause reps, up to a total of 20 reps.[33]
Negative reps
Negatives are performed with much heavier weights. Assistants lift the weight, and then the weight trainer attempts to resist its downward progress. Alternatively, an individual can use an exercise machine for negatives by lifting the weight with both arms or legs, and then lowering it with only one. Or they can simply lower weights more slowly than they lift them: for example, by taking two seconds to lift each weight and four seconds to lower it.
Partial reps
Partial reps, as the name implies, involves movement through only part of the normal path of an exercise. Partial reps can be performed with heavier weights. Usually, only the easiest part of the repetition is attempted.
Burns
Burns involve mixing partial reps into a set of full range reps in order to increase intensity. The partials can be performed at any part of the exercise movement, depending on what works best for the particular exercise.[34] Also, the partials can either be added after the end of a set or in some alternating fashion with the full range reps.[35] For example, after performing a set of biceps curls to failure, an individual would cheat the bar back to the most contracted position, and then perform several partial reps.
X-reps
X-reps are a variation of burns, but X-reps always occur after momentary muscular failure. After the last full repetition, an isometric contraction at the point of maximum force is combined with a series of small pulsing movements to further stress the muscles.[citation needed] However, in a 1997 article Steve Holman states that “X-Rep training is simply placing a muscle in its completely contracted position, or close to it, against resistance and holding it there until the muscle can no longer contract. Once you achieve fatigue overload, you slowly lower the weight through the eccentric range of motion, and the set is complete.”[36]
Other techniques
Super slow
Super slow repetitions are performed with lighter weights. The lifting and lowering phases of each repetition take 10 seconds or more.
Timed rests
By strictly controlling the rest periods between reps and sets a trainer can reduce their level of blood oxygenation, which helps to increase the stress on the muscles.
Using a wrist strap.
Wrist straps
Wrist straps (lifting straps) are sometimes used to assist in gripping very heavy weights. They are particularly useful for the deadlift. Some lifters, however, avoid using wrist straps in order to develop their grip strength. Wrist straps can allow a lifter initially to use more weight than they might be able to handle safely for an entire set. They can also place potentially harmful stress on the bones of the wrist. Instead, wrist curls and reverse wrist curls can be done to improve grip strength.
See also
Wikimedia Commons has media related to:
Weight training
Amazon Feminism
Athletic training
Bodybuilding supplement
Body image
General Fitness Training
Exercise physiology
Gym
List of health and fitness magazines
Muscle dysmorphia
Physical culture
Physical fitness
Sports medicine
Weight training bench
Bibliography
Many of the most useful books about weight training contain the word “bodybuilding” in the title, but they should not be overlooked just for this reason. Weight trainers who are not interested in bodybuilding can ignore the material devoted to contest preparation, and still obtain much valuable information.
Darden, Ellington (2004). The New High Intensity Training.Rodale Books. ISBN 1-59486-000-9.
Delavier, Frederic (2001). Strength Training Anatomy. Human Kinetics Publishers. ISBN 0-7360-4185-0.
DeLee, J. MD and Drez, D. MD, Eds. (2003). DeLee & Drez’s Orthopaedic Sports Medicine; Principles and Practice (vols 1 & 2). ISBN 0-7216-8845-4.
Hatfield, Frederick (1993). Hardcore Bodybuilding: A Scientific Approach.McGraw-Hill. ISBN 0-8092-3728-8.
Kennedy, Robert and Ross, Don (1988). Muscleblasting! Brief and Brutal Shock Training. Sterling Publishing Co., Inc. ISBN 0-8069-6758-7
Kennedy, Robert and Weis, Dennis (1986), Mass!, New Scientific Bodybuilding Secrets, Contemporary Books, ISBN 0-8092-4940-5
Lombardi, V. Patteson (1989). Beginning Weight Training. Wm. C. Brown Publishers. ISBN 0-697-10696-9.
Pearl, Bill (2001). Getting Stronger: Weight Training for Men and Women. Shelter Publications. ISBN 0-936070-24-2.
Powers, Scott and Howley, Edward (2003), Exercise Physiology.McGraw Hill. ISBN 0-07-255728-1.
Schoenfeld, Brad (2002). Sculpting Her Body Perfect. Human Kinetics Publishers. ISBN 0-7360-4469-8.
Schwarzenegger, Arnold (1999). The New Encyclopedia of Modern Bodybuilding.Simon & Schuster. ISBN 0-684-85721-9.
Footnotes
^ Todd, Jan (1995). From Milo to Milo: A History of Barbells, Dumbells, and Indian Clubs. Iron Game History (Vol.3, No.6).
^ MSNBC article on the U.S. Centers for Disease Control and Prevention report on the prevalence of strength training
^ a bFeigenbaum, Matthew S. and Pollock, Michael L. (1997). Strength Training: Rationale for Current Guidelines for Adult Fitness Programs.The Physician and Sportsmedicine.
^Laskowski, Edward R. (2004). Strength training: How many sets for best results?MayoClinic.com.
^Kraemer, William J. (2003). Strength Training Basics: Designing Workouts to Meet Patients’ Goals.The Physician and Sportsmedicine.
^Brooks, G.A, Fahey, T.D. & White, T.P. (1996). Exercise Physiology: Human Bioenergetics and Its Applications. (2nd ed.). Mountain View, California: Mayfield Publishing Co.
^Stoppani, Jim (2004). Fail—to be strong. Muscle & Fitness (Oct 2004).
^ Anderson, Owen (??). Recovery Time: To train well, you must find the right balance between hard work and recovery. Peak Performance.
^Berardi, John M. (2002). Muscle recovery. Energy Fitness (Dec 2002).
^ Women’s Weight Training from Stumpuous.com
^ The Metabolism Myth
^ [http://www.scielo.br/pdf/rbme/v10n2/en_a06v10n2.pdfde Mello Meirelles, C. & Gomes, P.S.C. (2004). Acute effects of resistance exercise on energy expenditure: revisiting the impact of the training variables. Rev Bras Med Esporte, 10(2), 131-138.
^ Strength training benefits for women
^ An in-depth report on the benefits and types of exercise from About.com
^ Article on protein intake and bodybuilding
^ Kleiner, S.M. (1997). Nutrition for muscle builders. The Physician and Sportsmedicine, 25(8), n.p.
^ Article on high protein diet and kidney function
^ Hydration 101: Don’t Tempt Fate, Hydrate!
^ Nutrition and protein synthesis
^ Strength Training for Women
^ Ebben, W.P. & Jensen, R.L. (1998). Strength training for women: Debunking myths that block opportunity. The Physician and Sportsmedicine, 26(5), n.p.
^ WebMD article on use of steroids by female bodybuilders
^ Strength training and your child from kidshealth.org
^ NSCA position statement on youth resistance training
^ Stamford, B. (1997). The right way to do sit-ups. The Physician and Sportsmedicine, 25(6), n.p.
^ [http://www.physsportsmed.com/issues/2003/1103/anderson.htmAndersen, R.E. & Jakicic, J.M. (2003). Physical activity and weight management: Building the case for exercise. The Physicial and Sportsmedicine, 31(9), n.p.]
^ Kraemer, W.J. (2003). Strength training basics: Designing workouts to meet patients’ goals. The Physician and Sportsmedicine, 31(8), n.p.
^ Knuttgen, H.G. (2003). What is exercise? A primer for practitioners. The Physician and Sportsmedicine, 31(3), n.p.
^ Griner, T. (2000). Muscle metabolism: Aerobic vs. Anaerobic. Dynamic Chiropractic, 18(7) retrieved October 16th, 2006
^Kennedy, Robert and Ross, Don (1988). Muscleblasting! Brief and Brutal Shock Training. Sterling Publishing Co., Inc., p. 17
^ [http://www.dragondoor.com/articler/mode3/328/ Kennedy, Robert (1983). Beef It! Upping the Muscle Mass, Advanced Nutrition, Shock-training Strategies. Sterling Publishing Co., Inc., p. 31
^Kennedy, Robert and Ross, Don (1988). Muscleblasting! Brief and Brutal Shock Training. Sterling Publishing Co., Inc., pp. 16-17
^ Rest-pause method of body-building
^ Pushing Past Muscle Failure With Burns
^Kennedy, Robert and Weis, Dennis (1986), Mass!, New Scientific Bodybuilding Secrets, Contemporary Books
^ X-Rep Static Contraction Training
Retrieved from “http://en.wikipedia.org/wiki/Weight_training“
Categories: Articles with unsourced statements | Bodybuilding | Exercise physiology | Exercise | Weight training
November 26th, 2006 Posted by ottawaweightlifter | Blogroll | No Comments | Edit
weighttraining
The liftsThere are two different weightlifting events—the “snatch“, in which competitors must lift the barbell above their head in one steady movement, and the “clean and jerk” where competitors first “clean” the barbell from the floor to an intermediate position squatting with the barbell resting in front of the neck on the clavicle and deltoid muscles, then stand straight while continuing to rest the barbell, then “jerking” the barbell to a position above their head. In both cases, for a successful lift, competitors must hold the bar steady above their heads, with arms and legs straight and motionless. A third lift, the “clean and press” or simply “press”, was practiced in the Olympics until 1972. The clean and press differs from the clean and jerk, in that the weight is pressed directly up from the chest in slow controlled motion rather than being jerked. The event was eliminated due to the difficulty in judging whether the lift was performed correctly.
Three judges judge the successful completion of the lift. Once a competitor has met the requirements in their opinion, each judge shines a white light. When at least two white lights are shown, the lift is regarded as successful and the competitor may return the bar to the platform. If the competitor fails to achieve a successful lift in the opinion of a judge, a red light is shown. The bar must be lifted to at least knee level within 60 seconds of the bar being loaded or the lift does not count. If the competitor is making two consecutive lifts then they are permitted 120 seconds for the second lift.
Competition
Competitors compete in one of eight (seven for women) divisions determined by their body mass. The men’s classes are 56 kg, 62 kg, 69 kg, 77 kg, 85 kg, 94 kg, 105 kg and 105+ kg. The women’s classes are 48 kg, 53 kg, 58 kg, 63 kg, 69 kg, 75 kg, and 75+ kg. In each weight division, competitors compete in both the snatch and clean and jerk, and prizes are usually given for the heaviest weights lifted in the snatch, clean and jerk, and the two combined.
The order of the competition is up to the lifters—the competitor who chooses to attempt the lowest weight goes first. If they are unsuccessful at that weight, they have the option of reattempting that lift, or trying a heavier weight later (after any other competitors have made attempts at that weight or any intermediate weights). Weights are set in 1 kilogram increments (previously 2.5kg increments), and each lifter can have a maximum of three lifts, regardless of whether lifts are successful or not.
Weightlifting can be an awe-inspiring spectator sport, as competitors expend massive psychological and physical efforts to lift weights over twice their own body weight.
The competitive sport is controlled by the International Weightlifting Federation (IWF). Based in Budapest, it was founded in 1905.
Top lifters
From the 1950s to the 1980s many successful elite weightlifters were from the USSR and parts of eastern Europe, including Bulgaria and Romania. A poll completed by the IWF in 1982 produced Tommy Kono as the greatest weightlifter in history. Tommy Kono represented the United States setting 26 world records, winning 2 Olympic Gold Medals (1952 and 1956) and an Olympic Silver Medal (1960). Kono remains the only weightlifter to set world records in four different weight classes. Vasily Alexeyev of the USSR set 80 world records and won two gold medals during the 1970s. Since then, lifters from China, Iran, Greece and Turkey have competed successfully at the international level. In the history of the sport, only four weightlifters have managed to capture three Olympic gold medals. Naim Suleymanoglu of Turkey won Olympic gold in 1988, 1992 and 1996, while Pyrros Dimas and Kakhi Kakhiashvili of Greece and Halil Mutlu of Turkey repeated the same feat, with three successive victories through the 2000 Olympic Games for the two Greeks, and through the 2004 Games for Mutlu. In 1996, Andrei Chemerkin of Russia won Olympic gold in the Super Heavyweight class. Reports were dominated by photos of the nearly 400 pound weightlifter bounding jubillant and triumphant in mid air over his fully loaded bar, having jumped for joy over his victory. Chemerkin won the bronze in 2000. At the Athens 2004 Summer Olympics, Dimas won a bronze medal in the 85kg class, becoming the fourth weightlifter in history to win a medal at four different Games after Norbert Schemansky (1964), Ronny Weller (2000) and Nikolay Peshalov (2004). The men’s Super Heavyweight Class (at present, the 105+ kg category), a perennial favorite among spectators, is currently dominated by Iranian Hossein Reza Zadeh who first set a world record at the world championships and another on the road to a gold medal at the 2000 Summer Olympics. Reza Zadeh has since broken his own records on a number of occasions, including at the 2004 Athens Games, where he captured his second olympic gold medal.
Records
The total record in the men’s 56 kg class is 305 kg, in the 105+ kg class it is 472.5 kg. The Sinclair Coefficients are used as a tool to devise rankings of weightlifters across different weight classes.
The current record for the clean and jerk in the women’s 75+ kg class is held by Gonghong Tang of China, who lifted 182.5 kg at the 2004 Summer Olympics.
The heaviest snatch of all time, 216kg, is owned by Antonio Krastev of Bulgaria. Leonid Taranenko of the then Soviet Union holds the heaviest clean & jerk of all time, 266.0kg. These lifts have yet to be beaten in competition.
See also
Weight training
Powerlifting, a sport which combines the squat, deadlift and bench press.
Bodybuilding, a related activity which focuses more on the visual aesthetics of a muscular physique.
External links
International Federation of Weightlifting
Weightlifting Exchange
How to ‘clean and jerk’
How to ’snatch’
Descriptions of olympic lifts and their variants
Australia, Queensland Weightlifting Association
Lift Up: Olympic Weightlifting
Mikes Gym-Daily Olympic Weightlifting Workouts
Weightlifting Management
Retrieved from “http://en.wikipedia.org/wiki/Weightlifting“
From Wikipedia, the free encyclopedia
A complete weight training workout can be performed with a pair of adjustable dumbbells and a set of weight disks (plates).
Weight training is a form of exercise for developing the strength and size of skeletal muscles. It is a common type of strength trainingwhich uses the force of gravity (in the form of weighted bars, dumbells or weight stacks) to oppose the force generated by muscle through concentric or eccentric contraction.
Properly performed, weight training can provide significant functional benefits and improvement in overall health and well-being including increased bone, muscle, tendon and ligament strength, improved joint function, reduced potential for injury, improved cardiac function and elevated good cholesterol. In one common training method, the technique involves lifting progressively increasing amounts of weight, and uses a variety of exercises and types of equipment to target specific muscle groups. Weight training is primarily an anaerobic activity, although some proponents have adapted it to provide the benefits of aerobic exercise.
Weight training differs from bodybuilding, weightlifting, and powerlifting, which are sports rather than forms of exercise. Weight training, however, is often part of their training regimen.
Contents
1 History
2 Basic principles
2.1 Progressive overload
2.2 Recovery
2.3 Intensity, volume, and frequency
3 Benefits
4 Common concerns
4.1 Is weight training the same as bodybuilding?
4.2 Is nutrition relevant for weight trainers?
4.3 Do women who train with weights look “bulky”?
4.4 Are light, high-repetition exercises effective for “toning” muscles?
4.5 Is weight training safe for children?
4.6 Can weight training help me slim?
5 Safety
6 Types of exercises
6.1 Isotonic, isometric and plyometric exercises
6.2 Isolation exercises versus compound exercises
6.3 Free weights versus exercise machines
6.4 Aerobic exercise versus anaerobic exercise
7 Exercises for specific muscle groups
8 Advanced techniques
8.1 Set structure
8.2 Combined sets
8.3 Beyond failure
8.4 Other techniques
9 See also
10 Bibliography
11 Footnotes
History
Main article: History of strength training
An early plate-loading barbelland kettlebell
Hippocrates explained the principle behind weight training when he wrote “that which is used develops, and that which is not used wastes away.” Progressive resistance training dates back at least to Ancient Greece, when legend has it that wrestler Milo of Croton trained by carrying a newborn calf on his back every day until it was fully grown. Another Greek, the physician Galen, described strength training exercises using the halteres (an early form of dumbbell) in the 2nd century.
Another early device was the Indian club, which came from ancient Persia where it was called the “meels.” It subsequently became popular during the 19th century, and has recently made a comeback in the form of the clubbell.
The dumbbell was joined by the barbellin the latter half of the 19th century. Early barbells had hollow globes that could be filled with sand or lead shot, but by the end of the century these were replaced by the plate-loading barbell commonly used today.[1]
The 1960s saw the gradual introduction of exercise machines into the still-rare strength training gyms of the time. Weight training became increasingly popular in the 1980s, following the release of the bodybuilding movie Pumping Iron and the subsequent popularity of Arnold Schwarzenegger. Since the late 1990s increasing numbers of women have taken up weight training, influenced by programs like Body for Life: currently nearly one in five U.S. women engages in weight training on a regular basis.[2]
Basic principles
The basic principle of weight training invovles a manipulation of the number of reps, sets, tempo, exercise types and weight moved to cause desired increases in strength, endurance, size or shape. A repetition (or “rep”) is the act of lifting and lowering a weight once in a controlled manner. A “set” consists of a series of repetitions performed continuously, without rests between reps. Different exercises target different muscles or muscles groups. The specific combinations of reps, sets, exercises and weight depends upon the aims of the individual performing the exercise; sets with fewer reps can be performed with heavier weights, but have a reduced impact on endurance.
According to popular theory:
Sets of one to five repetitions primarily develop strength, with less impact on muscle size and none on endurance.
Sets of six to twelve repetitions develop a balance of strength, muscle size and endurance.
Sets of thirteen to twenty repetitions develop endurance, with some increases to muscle size and limited impact on strength.[3]
Sets of more than twenty repetitions are considered to be an aerobic exercise.
Individuals typically perform one to six sets per exercise, and one to three exercises per muscle group, with short breaks between each set. The duration of these breaks determines which energy system the body utilizes: for example, performing a series of exercises with little or no rest between them is referred to as “circuit training“, and the body will draw most of its energy from the aerobic energy system (as opposed to the ATP-CP or glycogen systems, used in exercises with longer rests between sets).
It has been shown that for beginners multiple-set training offers minimal benefits over single set training with respect to either strength gain or muscle mass increase, but for the experienced athlete multiple-set systems are required for optimal progress.[3][4][5]This is because beginners are unable to tap the full strength of the muscle; before they can use the full force ouput of a specific muscle, the nerves that innervate the muscle must be trained to fire at a high enough rate to cause tetanus, and contract all motor units available for the movement.
Training to achieve different performance goals (from “Supertraining” by Dr. M. C. Siff)
Variable Strength Power Hypertrophy Endurance
Load (% of 1RM) 80-100 70-100 60-80 40-60
Reps per set 1-5 1-5 8-15 25-60
Sets per exercise 4-7 3-5 4-8 2-4
Rest between sets (mins) 2-6 2-6 2-5 1-2
Duration (seconds per set) 5-10 4-8 20-60 80-150
Speed per rep (% of max) 60-100 90-100 60-90 60-80
Training sessions per week 3-6 3-6 5-7 8-14
Weights for each exercise should be chosen so that the desired number of repetitions can just be achieved. Each exercise should be performed according to its description; otherwise injury may result. This is known as “good form.”
Progressive overload
In one common method, weight training uses the principle of progressive overload, in which the muscles are overloaded by attempting to lift at least as much weight as they are capable of. They respond by growing larger and stronger.[6] This procedure is repeated with progressively heavier weights as the practitioner gains strength and endurance.
However, performing exercises at the absolute limit of one’s strength (so-called “one rep max” lifts) is considered too risky for all but the most experienced practitioners, or novices under expert supervision. Moreover, most individuals wish to develop a combination of strength, endurance and muscle size. One repetition sets are not well suited to these aims. Practitioners therefore lift somewhat smaller (sub-maximal) weights, with more repetitions, to fatigue the muscle—and all fibres within that muscle—as required by the progressive overload principle.
Commonly, each exercise is continued to the point of momentary muscular failure. Contrary to widespread belief, this is not the point at which the individual thinks they cannot complete any more repetitions, but rather the first repetition that fails due to inadequate muscular strength. Training to failure is, however, a controversial topic. The proponents of High Intensity Training—Mike Mentzer, Arthur Jones and Ellington Darden—advise training to failure on every set.[citation needed] But other experts believe that this will lead to overtraining, and suggest training to failure only on the last set of an exercise.[7] Some practitioners recommend finishing a set of repetitions just before the point of failure; e.g. if you can do a maximum of 12 reps with a given weight, only perform 11.
Weight training can be a very effective form of strength training because exercises can be chosen, and weights precisely adjusted to safely exhaust each individual muscle group after the specific numbers of sets and repetitions that have been found to be the most effective for the individual. Other strength training exercises lack the flexibility and precision that weights offer, and often cannot be safely taken to the point of momentary muscular failure.
Recovery
There are many theories as to why weight training creates muscle growth. One such theory is that this training causes microtrauma to the muscles. Muscles grow during the rest period following a workout by repairs to these areas of muscle, making them stronger than before. Weight training programs should therefore allow the muscles time to repair and grow, otherwise overtraining can occur. Therefore the individual should exercise caution in increasing the level of exertion. Muscle growth is normally completed within 36 to 96 hours, depending upon the intensity of the workout.[8][9] Novices commonly work out every other day, often scheduling workouts on Mondays, Wednesdays and Fridays. As weight trainers grow fitter and stronger, it takes more intense workouts to fully challenge their muscles. More advanced practitioners may exercise specific muscle groups only every three or four days.
One solution to scheduling workouts around these needs is to split one’s routine between several workouts, by exercising certain muscle groups on one day and the remainder on another. One common two-day split is the upper body — lower body split. Another is the front — back split, in which the pectorals, tricepsand quadriceps are exercised on one day, and the lats, bicepsand hamstrings on another. There are also three-day and four-day splits. By targeting different muscle groups, workouts can be scheduled more frequently than would otherwise be possible.
Intensity, volume, and frequency
Three important principles of weight training, as well as exercise in general, are intensity, volume and frequency. Intensity refers to the amount of force required to achieve the activity, and in this case, refers to the outright weight being lifted (lifting 20kg requires more force or intensity than lifting 10kg, regardless of how many reps/sets etc are done), volume refers to how much you do in a particular session, and includes the number of sets, reps and exercises you do for each muscle, whereas frequency refers to how many sessions per week you do. A good analogy is the exercise of running, with the intensity being how fast you run, the volume being how far you run, and the frequency being how many times a week you run.
These principles are important because they are all mutually conflicting, as the muscle only has so much strength and endurance, and takes time to recover due to microtrauma. Increasing one by any significant amount necessitates the decrease of the other two, eg. increasing weight means you can’t do as many reps, and will cause more damage, requiring more recovery time and therefore less workouts per week are possible. Trying to push too much intensity, volume and frequency will result in overtraining, and eventually lead to injury and other health issues such as chronic soreness and general lethargy (lack of energy) or even sickness. Therefore the high-medium-low formula should be used, with either intensity, volume, or frequency being high, one of the others being medium, and the other being low, following this chart as a guide:
Type Low Med High
Intensity (% of 1RM) 10-40% 50-70% 80-100%
Volume(per muscle) 1 exercise 2 exercises 3+ exercises
Sets 1 set 2-3 sets 4+ sets
Reps 1-6 reps 8-15 reps 20+ reps
Session Frequency 1 p/w 2-3 p/w 4+ p/w
Using examples from typical gym programs: doing a full body program, you would work each muscle as one exercise and do 2 sets of 12 reps (low volume), with an intensity of around 50-60% of 1RM each set (medium intensity), every second day (high frequency), which is typical of general fitness programs; doing each body part in a 3 day split, at 50-70% of 1RM (medium intensity), with 3 exercises and 3 sets of 10 reps (high volume), each muscle worked once a week (low frequency), which is typical of traditional hypertrophy programs; or 80-90% of 1RM (high intensity), 1-2 sets of 3-5 reps(low volume), 2 times per week (medium frequency), typical of muscular strength training. All of these programs are different examples of the high-medium-low formula, emphasizing one giving a different result, as the body adapts to specific demands.
Most people set the volume and frequency the same each week (eg. people plan to come to the gym 3 times per week, and do 2 sets of 12 reps each workout), and steadily increase the weight (increase intensity), however it may be equally or more beneficial for you to keep or decrease the weight, and increase volume or frequency (especially true to achieve hypertrophy).
Most supplements focus on improving a particular aspect, for instance taking creatine will give you the ability to do more sets (more volume) in a workout, while taking additional protein (or illegal steroids) will help muscle recovery, and so allow for more sessions per week (more frequency at the same level of intensity and volume). Adrenaline and other hormones may promote additional intensity by stimulating the body to lift additional weight (as well as the neuro-muscular stimulations that happen when in “fight-or-flight” mode, as the body activates more muscle fibres), so getting “revved up” before a workout can increase the maximum weight lifted, one of the reasons why bodybuilders and powerlifters grunt and rev themselves and their training partners up, whether this is more psychological or physiological though is debatable, as people can often lift more weight than they think they can.
Psychology definitely plays a role in training strategy. Someone who overtrains will feel less motivated to continue than someone who is undertraining, because the overtrainer begins to dislike his or her workout; it will seem too difficult or tiring, and this may cause a cycle of overtraining followed by long layoffs, which will give poor results. The undertrainer has no such discomfort and is likely to train more consistently and find a volume, frequency and intensity that is appropriate for their goals, even if they are not necessarily maximizing their potential.
Benefits
The benefits of weight training include greater muscular strength, improved muscle tone and appearance, increased endurance, enhanced bone density, and improved cardiovascular fitness.
Many people take up weight training to improve their physical attractiveness. Most men can develop substantial muscles; most women lack the testosterone to do this, but they can develop a firm, “toned” (see below) physique, and they can increase their strength by the same proportion as that achieved by men (but usually from a significantly lower starting point).[10]Ultimately an individual’s genetics dictate the response to weight training stimuli.
The body’s basal metabolic rate increases with increases in muscle mass, which promotes long-term fat loss and helps dieters avoid yo-yo dieting.[11] Moreover, intense workouts elevate the metabolism for several hours following the workout, which also promotes fat loss.[12]
Weight training also provides functional benefits. Stronger muscles improve posture, provide better support for joints, and reduce the risk of injury from everyday activities. Older people who take up weight training can prevent some of the loss of muscle tissue that normally accompanies aging—and even regain some functional strength—and by doing so become less frail.[13] They may be able to avoid some types of physical disability. Weight-bearing exercise also helps to prevent osteoporosis. The benefits of weight training for older people have been confirmed by studies of people who began engaging in it even in their 80s and 90s.[citation needed]
Stronger muscles improve performance in a variety of sports. Sport-specific training routines are used by many competitors. These often specify that the speed of muscle contraction during weight training should be the same as that of the particular sport.
When performed properly and at sufficient intensity, weight training provides an excellent stimulus to the cardiovascular system. The heartand lungs support the muscular system; as one taxes the muscles, the systems that support them are taxed. Some exercise physiologists argue that aerobics training is a better cardiovascular stimulus due to their observation of maximal oxygen uptake estimates. Central catheter monitoring during resistance training reveals increased cardiac output, thus illustrating the strength training’s potential for cardiovascular exercise.
One side-effect of general intense exercise is that it increases levels of dopamine, serotoninand norepinephrine, which can help to improve mood and counter feelings of depression.[14]
Common concerns
Is weight training the same as bodybuilding?
Although weight training is similar to bodybuilding, they have quite different goals. Bodybuilders compete in bodybuilding competitions, so they train to maximize their muscular size and develop extremely low levels of body fat. In contrast, most weight trainers train to improve their strength and anaerobic endurance while not giving special attention to reducing body fat below normal. Weight trainers tend to focus on compound exercises to build basic strength, whereas bodybuilders often use isolation exercises to visually separate their muscles, and to improve muscular symmetry.
However, the bodybuilding community has been the source of many of weight training’s principles, techniques, vocabulary, and customs.
Is nutrition relevant for weight trainers?
Most people think of dieting in terms of weight loss, but weight trainers can also adjust their diet to improve the results from their workouts. Adequate protein is required for building skeletal muscle. Various sources advise weight trainers to consume a high protein diet with anywhere from 0.6 to 1.5 g of protein per pound of body weight per day (1.4 to 3.3 g per kg).[15][16] Protein that is not needed for cell growth and repair nor consumed for energy is converted by the liver into fat, which is then stored in the body. Some people believe that a high protein diet entails risk of kidney damage, but studies have shown that kidney problems only occur in people with previous kidney disease.[17]
A light balanced meal consumed prior to the workout (usually one to two hours beforehand) ensures that adequate energy and amino acids are available to perform the intense bout of exercise. Water is consumed throughout the course of the workout to prevent poor performance due to dehydration.[18] A protein shake is often consumed immediately following the workout, because both protein uptake and protein usage are increased at this time.[19] Glucose (or another simple sugar) is often consumed as well since this quickly replenishes any glycogen lost during the exercise period (see Gainer). Some weight trainers also take supplements (such as creatine) to aid muscle growth. However, the effectiveness of some products is disputed and others are potentially harmful.[citation needed]
Do women who train with weights look “bulky”?
Very few women are able to develop large muscles regardless of the program they follow; they simply lack the testosterone required to achieve this.[20] Normally the most that can be achieved is a look similar to that of a fitness model. Muscle is denser than fat, so someone who builds muscle while keeping the same body weight will look slimmer.[21]
The results obtained by female bodybuilders are extremely atypical: they are self-selected for their genetic ability to build muscle,[citation needed] perform enormous amounts of exercise, their musculature is exaggerated by very low body fat and like many male bodybuilders their results may be enhanced by anabolic steroids.[22] Unless a woman dedicates her life to bodybuilding, she will not achieve the same results as a professional bodybuilder.
Are light, high-repetition exercises effective for “toning” muscles?
Some weight trainers perform light, high-repetition exercises in an attempt to “tone” their muscles without increasing their size. This comes from misunderstanding the meaning of the word “tone.” What most people refer to as a toned physique is one that combines reasonable muscular size with moderate levels of body fat. The use of the word “tone” in this sense is inaccurate: a more appropriate term would be “definition”.
Muscle tone is a physiologic term that refers to the constant, low-frequency contractions that occur in all muscles all the time, even at “rest”, which prepare them for future activity. This continuous slight tension in torso muscles contributes to maintaining good posture. High-repetition exercises should increase muscle size, but will not improve the latter type of muscle “tone”. Even performed as aerobic exercises they will have limited benefit, since aerobic exercise is most effective when it engages the whole body.
To define muscles requires a combination of weight training to increase muscle size and cardiovascular training to reduce bodyfat levels.
Is weight training safe for children?
Orthopaedic specialists used to recommend that children avoid weight training because the growth plates on their bones might be at risk, but recent studies have shown that this concern is unfounded. The very rare reports of growth plate fractures in children who trained with weights occurred as a result of inadequate supervision, improper form or excess weight. “Growth plate injuries have not occurred in any youth strength training study that followed established training guidelines.”[23] The National Strength and Conditioning Association also confirms that “a properly designed and supervised resistance training programme is safe for children.”[24]
Young children must be supervised around weight training equipment. Like adults, they may be injured if a weight is dropped, or if they perform an exercise incorrectly. Children may also forget to follow the safety guidelines, or be tempted to act irresponsibly.
Can weight training help me slim?
Yes, but not via the low weight/high repetition approach that is usually used. Five minutes of crunches will expend only a small fraction of the energy used up in five minutes of running, because the abdominal muscles are so much smaller than the leg muscles.[25] Instead, high weight/low rep exercises can be used to maintain (and possibly even increase) the body’s muscle mass while dieting. This helps to prevent the metabolic slowdown that otherwise often limits the effect of dieting and causes post-diet weight gain.[26]
safety
The back must be kept straight during the squat and the deadlift.
Weight training can be one of the safest forms of exercise, especially when the movements are slow, controlled, and carefully defined. However, as with any form of exercise, improper execution can result in injury. When the exercise becomes difficult towards the end of a set, there is a temptation to “cheat”, i.e. to use poor form to recruit other muscle groups to assist the effort. This may shift the effort to weaker muscles that cannot handle the weight. For example, the squat and the deadlift are used to exercise the largest muscles in the body—the leg and buttock muscles—so they require substantial weight. Beginners are tempted to round their back while performing these exercises. This causes the weaker lower back muscles to support much of the weight, which can result in serious lower back injuries. To avoid such problems, weight training exercises must be performed correctly. Hence the saying: “train, don’t strain”.
A lifting belt is sometimes worn to help support the lower back.
An exercise should be halted if marked or sudden pain is felt, to prevent further injury. However, not all discomfort indicates injury. Weight training exercises are brief but very intense, and many people are unaccustomed to this level of effort. The expression “no pain, no gain” refers to the discomfort expected from such vigorous effort. It does NOT suggest ignoring the more severe pain that comes from injury.
Discomfort can arise from other factors. Individuals who perform large numbers of repetitions, sets and exercises for each muscle group may experience lactic acid build-up in their muscles. This is experienced as a burning sensation in the muscle, but it is perfectly harmless. These individuals may also experience a swelling sensation in their muscles from increased blood flow (the “pump”), which is also harmless.
Beginners are advised to build up slowly to a weight training programme. Untrained individuals may have some muscles that are comparatively stronger than others. An injury can result if, in a particular exercise, the primary muscle is stronger than its stabilising muscles. Building up slowly allows muscles time to develop appropriate strengths relative to each other. This can also help to minimise delayed onset muscle soreness. A sudden start to an intense programme can cause significant muscular soreness. Unexercised muscles contain cross-linkages that are torn during intense exercise.
The Cross Trainer exercise machine can be used to warm up muscles in both the upper and lower body.
Weight trainers commonly spend 5 to 20 minutes warming uptheir muscles with aerobic exercise before starting a workout. They also stretch muscles after they have been exercised. The exercises are performed at a steady pace, taking at least two to four seconds to lift and lower the weight, to avoid jerks that can damage muscles and joints.
Exercises where a barbell is held above the body, such as the squat or the bench press, are normally performed inside a squat cage, which can catch the bar, or in the presence of one or more spotters, who can safely re-rack the barbell at the end of the set if the weight trainer is unable to do so.
Anyone beginning an intensive physical training programme is typically advised to consult a physician, because of possible undetected heart or other conditions for which such activity is contraindicated.
There have been mixed reviews regarding the use of weightlifting belts and other devices, such as lifting straps. Critics claim that they allow the lifter to use more weight than they should. In addition, the stabiliser muscles in the lower back and gripping muscles in the forearms receive less benefit from the exercises.
Types of exercises
Isotonic, isometric and plyometric exercises
These terms combine the prefix “iso” (meaning “same”) with “tonic” (strength) and “metric” (distance). In “isotonic” exercises the force applied to the muscle does not change (while the length of the muscle decreases or increases) while in “isometric” exercises the length of the muscle does not change.
Weight training is primarily an isotonic form of exercise, as the force produced by the muscle to push or pull weighted objects should not change (though in practice the force produced does decrease as muscles fatigue). Any object can be used for weight training, but dumbbells, barbellsand other specialised equipment are normally used because they can be adjusted to specific weights and are easily gripped. Many exercises are not strictly isotonic because the force on the muscle varies as the joint moves through its range of motion. Movements can become easier or harder depending on the angle of muscular force relative to gravity - in example, a standard bicep curl becomes easier as the hand approaches the shoulderas more of the load is taken by the structure of the elbow. Certain machines such as the Nautilis involve special adaptations to keep resistance constant irrespective of the joint angle.
Some forms of weight training use isometric contractions to further stress the muscles after or during a period of isotonic exercise. In this case the muscles flex and hold a stationary position, and no movement of a load takes place. Often this is used to increase muscular strength at specific joint angles, to get over ’sticking points’ in an exercise.
Plyometric exercisesexploits the stretch-shortening cycle of muscles to enhance the myotatic (stretch) reflex. This involves rapid alternation of lengthening and shortening of muscle fibers against a resistance. The resistance involved is often a weighted object such as a medicine ball, but can also be the body itself as in jumping exercises. Plyometrics is used to develop explosive speed, and focuses on maximal power instead of maximal strength by compressing the force of muscular contraction into as short a period as possible, and may be used to improve the effectiveness of a boxer’s punch, or to increase the vertical jumping ability of a basketball player.
Isolation exercises versus compound exercises
The leg extension is an isolation exercise.
An isolation exercise is one where the movement is restricted to one joint and one muscle group. For example, the leg extension is an isolation exercise for the quadriceps. The other muscle groups are only minimally involved—they just help the individual maintain a stable posture—and movement occurs only around the knee joint.
Compound exercises work several muscle groups at once, and include movement around two or more joints. For example, in the leg pressmovement occurs around the hip, knee and ankle joints. This exercise is primarily used to develop the quadriceps, but it also involves the hamstrings, glutes and calves.
Compound exercises are generally similar to the ways that people naturally push, pull and lift objects, whereas isolation exercises often feel a little unnatural.
The leg press is a compound exercise.
Each type of exercise has its uses. Compound exercises build the basic strength that is needed to perform everyday pushing, pulling and lifting activities. Isolation exercises are useful for “rounding out” a routine, by directly exercising muscle groups that cannot be fully exercised in the compound exercises.
The type of exercise performed also depends on the individual’s goals. Those who seek to increase their performance in sports would focus mostly on compound exercises, with isolation exercises being used to strengthen just those muscles that are holding the athlete back. Similarly, a powerlifterwould focus on the specific compound exercises that are performed at powerlifting competitions. However, those who seek to improve the look of their body without necessarily maximising their strength gains (including bodybuilders) would put more of an emphasis on isolation exercises.
Free weights versus exercise machines
Swiss balls allow a wider range of free weight exercises to be performed. They are also known as exercise balls, gym balls, sports balls, therapy balls, medicine balls or body balls.
Free weights are dumbbellsand barbells. Unlike exercise machines, they do not constrain users to specific, fixed movements, and therefore require more effort from the individual’s stabilizer muscles. It is often argued that free weight exercises are superior for precisely this reason. As exercise machines can go some way toward preventing poor form, they are somewhat safer than free weights for novice trainees. Moreover, since users need not concentrate so much on maintaining good form, they can focus more on the effort they are putting into the exercise. However, most athletes, bodybuilders and serious fitnessenthusiasts prefer to use compound free weight exercises to gain functional strength.
The weight stack from a Cable machine.
Some free weight exercises can be performed while sitting or lying on a Swiss ball. This makes it more difficult to maintain good form, which helps to exercise the deep torso muscles that are important for maintaining a good posture.
There are a number of exercise machines that are commonly found in neighbourhood gyms. The Smith machine is a barbell that is constrained to move only vertically upwards and downwards. The cable machine consists of two weight stacks separated by 2.5 metres, with cables running through adjustable pulleys (that can be fixed at any height) to various types of handles. There are also exercise-specific weight machines such as the leg press. A multigym includes a variety of exercise-specific mechanisms in one apparatus.
One limitation of many free weight exercises and exercise machines is that the muscle is working maximally against gravity during only a small portion of the lift. Some exercise-specific machines feature an oval cam (first introduced by Nautilus) which varies the resistance so that the resistance, and the muscle force required, remains constant throughout the full range of motion of the exercise.
Aerobic exercise versus anaerobic exercise
Strength training exercise is primarily anaerobic.[27]Even while training at a lower intensity (training loads of ~20-RM), anaerobic glycolysis is still the major source of power, although aerobic metabolism makes a small contribution.[28] Weight training is commonly perceived as anaerobic exercise, because one of the more common goals is to increase strength by lifting heavy weights. Other goals such as rehabilitation, weight loss, body shaping, and bodybuilding often use lower weights, adding aerobic character to the exercise.
Except in the extremes, a muscle will fire fibres of both the aerobic or anaerobic types on any given exercise, in varying ratio depending on the load on the intensity of the contraction.
Circuit weight training is a form of exercise that uses a number of weight training exercise sets separated by short intervals. The cardiovascular effort to recover from each set serves a function similar to an aerobic exercise, but this is not the same as saying that a weight training set is itself an aerobic process.
Exercises for specific muscle groups
Main article: Weight training exercises
The back extension should be left to the end of the workout, because in other exercises the lower back muscles are used to keep the back straight. This is not possible if the muscles have already been exercised and exhausted.
Weight trainers commonly divide the body’s individual muscles into ten major muscle groups. These do not include the hip, neckand forearm muscles, which are rarely trained in isolation. The most common exercises for these muscle groups are listed below. (Videos of these and other exercises are available at exrx.net and from the University of Wisconsin.) The sequence shown below is one possible way to order the exercises. The large muscles of the lower body are normally trained before the smaller muscles of the upper body, because these first exercises require more mental and physical energy. The core muscles of the torso are trained before the shoulderand arm muscles that assist them. Exercises often alternate between “pushing” and “pulling” movements to allow their specific supporting muscles time to recover. The stabilising muscles in the waist should be trained last.
Lower body1. Quadriceps (front of legs)Compound exercises for the quadriceps also involve the glutes (buttocks), hamstrings and calves.
squat (compound)
leg press (compound)
deadlift (compound)
lunge (compound)
leg extension (isolation)
2. Hamstrings (back of legs)
leg curl (isolation)
3. Calves
standing calf raise (isolation)
seated calf raise (isolation)
Upper body4. Pectorals (chest)Compound exercises for the pectorals also involve the triceps and front deltoids.
bench press (compound)
pullover (compound)
flye (isolation)
5. Lats (upper back)
Compound exercises for the lats also involve the biceps and rear deltoids.
pulldown (compound)
bent-over row (compound)
6. Deltoidsand Trapezius (shoulders)
Compound exercises for the shoulders also involve the arm muscles.
upright row (compound)
shoulder press (compound)
lateral raise (isolation)
shoulder shrug (isolation)
Arms7. Triceps (back of arms)
parallel bar dip (compound)
pushdown (isolation)
triceps extension (isolation)
8. Biceps (front of arms)
biceps curl (isolation)
Waist
9. Abdominals (belly)
Compound exercises for the abdominals also involve the hip flexors.
leg raise (compound)
crunch (isolation)
10. Lower back
Some compound exercises for the legs also involve the lower back.
back extension (isolation)
good-morning (compound)
deadlift (compound)
Advanced techniques
A number of techniques have been developed to make weight training exercises more intense, and thereby potentially increase the rate of progress:
Set structure
Drop sets
Drop sets do not end at the point of momentary muscular failure, but continue with progressively lighter weights.
Pyramid sets
In a pyramid the weight is first increased, and then decreased over a series of sets. A full pyramid typically includes five sets of approximately 12, 10, 8, 10 and 12 reps. The first two sets are performed with light to medium weights to warm up the muscles. The middle set is the work set, and uses the heaviest weight possible. The last two sets are drop sets, and further fatigue the muscle with progressively lighter weights. This technique provides a combination of volume and intensity, and is therefore popular with bodybuilders. However, the full pyramid may be too much for a beginner to handle, so it is only recommended for experienced trainers.
Burnouts
Burnouts combine pyramids and drop sets, working up to higher weights with low reps and then back down to lower weights and high reps.
Diminishing set
The diminishing set method is where a weight is chosen that can be lifted for 20 reps in one set, and then 70 repetitions are performed in as few sets as possible.[30]
Rest-pause (heavy singles)
Rest-pause heavy singles are performed at or near 1RM, with ten to twenty seconds of rest between each lift.[31] The lift is repeated six to eight times. It is generally recommended to use this method infrequently.
Combined sets
Supersets
Supersets combine two or more exercises with similar motions to maximize the amount of work of an individual muscle or group of muscles. The exercises are performed with no rest period between the exercises. An example would be doing bench press, which predominantly works the pectoralis and triceps muscles, and then moving to an exercise that works just the triceps such as the triceps extension or the pushdown.
Push-pull supersets
Push-pull supersets are similar to regular supersets, but exercises are chosen which work opposing muscle groups. This is especially popular when applied to arm exercises, for example by combining biceps curls with the triceps pushdown. Other examples include the shoulder press and lat pulldown combination, and the bench press and wide grip row combination.
Pre-exhaustion
Pre-exhaustion combines an isolation exercise with a compound exercise for the same muscle group. The isolation exercise first exhausts the muscle group, and then the compound exercise uses the muscle group’s supporting muscles to push it further than would otherwise be possible. For example, the triceps muscles normally help the pectorals perform their function. But in the “bench press” the weaker triceps often fails first, which limits the impact on the pectorals. By preceding the bench press with the pec flye, the pectorals can be pre-exhausted so that both muscles fail at the same time, and both benefit equally from the exercise.
Breakdowns
Breakdowns were developed by Fred Hatfieldand Mike Quinn to work the different types of muscle fibersfor maximum stimulation. Three different exercises that work the same muscle group are selected, and used for a superset. The first exercise uses a heavy weight (~85% of 1 rep max) for around five reps, the second a medium weight (~70% of 1 rep max) for around twelve reps, and finally the third exercise is performed with a light weight (~50% of 1 rep max) for twenty to thirty reps, or even lighter (~40% of 1 rep max) for forty or more reps. (Going to failureis discouraged.) The entire superset is performed three times.[32]
Beyond failure
Forced reps
Forced reps occur after momentary muscular failure. An assistant provides just enough help to get the weight trainer past the sticking point of the exercise, and allow further repetitions to be completed. Weight trainers often do this when they are spotting their exercise partner. With some exercises forced reps can be done without a training partner. For example, with one-arm biceps curls the other arm can be used to assist the arm that is being trained.
Cheat reps
Cheating is a deliberate compromise of form in order to achieve further reps. Cheating has the advantage that it can be done without a training partner, unlike forced reps.
Rest-pause (post-failure)
After a normal set of 6-8 reps (to failure), the weight is re-racked and the trainer takes 10-15 deep breaths, and then performs one more repetition. This process can be repeat for two further repetitions. The twenty-rep squat is another, similar approach, in that it follows a 12-15 rep set of squats with individual rest-pause reps, up to a total of 20 reps.[33]
Negative reps
Negatives are performed with much heavier weights. Assistants lift the weight, and then the weight trainer attempts to resist its downward progress. Alternatively, an individual can use an exercise machine for negatives by lifting the weight with both arms or legs, and then lowering it with only one. Or they can simply lower weights more slowly than they lift them: for example, by taking two seconds to lift each weight and four seconds to lower it.
Partial reps
Partial reps, as the name implies, involves movement through only part of the normal path of an exercise. Partial reps can be performed with heavier weights. Usually, only the easiest part of the repetition is attempted.
Burns
Burns involve mixing partial reps into a set of full range reps in order to increase intensity. The partials can be performed at any part of the exercise movement, depending on what works best for the particular exercise.[34] Also, the partials can either be added after the end of a set or in some alternating fashion with the full range reps.[35] For example, after performing a set of biceps curls to failure, an individual would cheat the bar back to the most contracted position, and then perform several partial reps.
X-reps
X-reps are a variation of burns, but X-reps always occur after momentary muscular failure. After the last full repetition, an isometric contraction at the point of maximum force is combined with a series of small pulsing movements to further stress the muscles.[citation needed] However, in a 1997 article Steve Holman states that “X-Rep training is simply placing a muscle in its completely contracted position, or close to it, against resistance and holding it there until the muscle can no longer contract. Once you achieve fatigue overload, you slowly lower the weight through the eccentric range of motion, and the set is complete.”[36]
Other techniques
Super slow
Super slow repetitions are performed with lighter weights. The lifting and lowering phases of each repetition take 10 seconds or more.
Timed rests
By strictly controlling the rest periods between reps and sets a trainer can reduce their level of blood oxygenation, which helps to increase the stress on the muscles.
Using a wrist strap.
Wrist straps
Wrist straps (lifting straps) are sometimes used to assist in gripping very heavy weights. They are particularly useful for the deadlift. Some lifters, however, avoid using wrist straps in order to develop their grip strength. Wrist straps can allow a lifter initially to use more weight than they might be able to handle safely for an entire set. They can also place potentially harmful stress on the bones of the wrist. Instead, wrist curls and reverse wrist curls can be done to improve grip strength.
See also
Wikimedia Commons has media related to:
Weight training
Amazon Feminism
Athletic training
Bodybuilding supplement
Body image
General Fitness Training
Exercise physiology
Gym
List of health and fitness magazines
Muscle dysmorphia
Physical culture
Physical fitness
Sports medicine
Weight training bench
Bibliography
Many of the most useful books about weight training contain the word “bodybuilding” in the title, but they should not be overlooked just for this reason. Weight trainers who are not interested in bodybuilding can ignore the material devoted to contest preparation, and still obtain much valuable information.
Darden, Ellington (2004). The New High Intensity Training.Rodale Books. ISBN 1-59486-000-9.
Delavier, Frederic (2001). Strength Training Anatomy. Human Kinetics Publishers. ISBN 0-7360-4185-0.
DeLee, J. MD and Drez, D. MD, Eds. (2003). DeLee & Drez’s Orthopaedic Sports Medicine; Principles and Practice (vols 1 & 2). ISBN 0-7216-8845-4.
Hatfield, Frederick (1993). Hardcore Bodybuilding: A Scientific Approach.McGraw-Hill. ISBN 0-8092-3728-8.
Kennedy, Robert and Ross, Don (1988). Muscleblasting! Brief and Brutal Shock Training. Sterling Publishing Co., Inc. ISBN 0-8069-6758-7
Kennedy, Robert and Weis, Dennis (1986), Mass!, New Scientific Bodybuilding Secrets, Contemporary Books, ISBN 0-8092-4940-5
Lombardi, V. Patteson (1989). Beginning Weight Training. Wm. C. Brown Publishers. ISBN 0-697-10696-9.
Pearl, Bill (2001). Getting Stronger: Weight Training for Men and Women. Shelter Publications. ISBN 0-936070-24-2.
Powers, Scott and Howley, Edward (2003), Exercise Physiology.McGraw Hill. ISBN 0-07-255728-1.
Schoenfeld, Brad (2002). Sculpting Her Body Perfect. Human Kinetics Publishers. ISBN 0-7360-4469-8.
Schwarzenegger, Arnold (1999). The New Encyclopedia of Modern Bodybuilding.Simon & Schuster. ISBN 0-684-85721-9.
Footnotes
^ Todd, Jan (1995). From Milo to Milo: A History of Barbells, Dumbells, and Indian Clubs. Iron Game History (Vol.3, No.6).
^ MSNBC article on the U.S. Centers for Disease Control and Prevention report on the prevalence of strength training
^ a bFeigenbaum, Matthew S. and Pollock, Michael L. (1997). Strength Training: Rationale for Current Guidelines for Adult Fitness Programs.The Physician and Sportsmedicine.
^Laskowski, Edward R. (2004). Strength training: How many sets for best results?MayoClinic.com.
^Kraemer, William J. (2003). Strength Training Basics: Designing Workouts to Meet Patients’ Goals.The Physician and Sportsmedicine.
^Brooks, G.A, Fahey, T.D. & White, T.P. (1996). Exercise Physiology: Human Bioenergetics and Its Applications. (2nd ed.). Mountain View, California: Mayfield Publishing Co.
^Stoppani, Jim (2004). Fail—to be strong. Muscle & Fitness (Oct 2004).
^ Anderson, Owen (??). Recovery Time: To train well, you must find the right balance between hard work and recovery. Peak Performance.
^Berardi, John M. (2002). Muscle recovery. Energy Fitness (Dec 2002).
^ Women’s Weight Training from Stumpuous.com
^ The Metabolism Myth
^ [http://www.scielo.br/pdf/rbme/v10n2/en_a06v10n2.pdfde Mello Meirelles, C. & Gomes, P.S.C. (2004). Acute effects of resistance exercise on energy expenditure: revisiting the impact of the training variables. Rev Bras Med Esporte, 10(2), 131-138.
^ Strength training benefits for women
^ An in-depth report on the benefits and types of exercise from About.com
^ Article on protein intake and bodybuilding
^ Kleiner, S.M. (1997). Nutrition for muscle builders. The Physician and Sportsmedicine, 25(8), n.p.
^ Article on high protein diet and kidney function
^ Hydration 101: Don’t Tempt Fate, Hydrate!
^ Nutrition and protein synthesis
^ Strength Training for Women
^ Ebben, W.P. & Jensen, R.L. (1998). Strength training for women: Debunking myths that block opportunity. The Physician and Sportsmedicine, 26(5), n.p.
^ WebMD article on use of steroids by female bodybuilders
^ Strength training and your child from kidshealth.org
^ NSCA position statement on youth resistance training
^ Stamford, B. (1997). The right way to do sit-ups. The Physician and Sportsmedicine, 25(6), n.p.
^ [http://www.physsportsmed.com/issues/2003/1103/anderson.htmAndersen, R.E. & Jakicic, J.M. (2003). Physical activity and weight management: Building the case for exercise. The Physicial and Sportsmedicine, 31(9), n.p.]
^ Kraemer, W.J. (2003). Strength training basics: Designing workouts to meet patients’ goals. The Physician and Sportsmedicine, 31(8), n.p.
^ Knuttgen, H.G. (2003). What is exercise? A primer for practitioners. The Physician and Sportsmedicine, 31(3), n.p.
^ Griner, T. (2000). Muscle metabolism: Aerobic vs. Anaerobic. Dynamic Chiropractic, 18(7) retrieved October 16th, 2006
^Kennedy, Robert and Ross, Don (1988). Muscleblasting! Brief and Brutal Shock Training. Sterling Publishing Co., Inc., p. 17
^ [http://www.dragondoor.com/articler/mode3/328/ Kennedy, Robert (1983). Beef It! Upping the Muscle Mass, Advanced Nutrition, Shock-training Strategies. Sterling Publishing Co., Inc., p. 31
^Kennedy, Robert and Ross, Don (1988). Muscleblasting! Brief and Brutal Shock Training. Sterling Publishing Co., Inc., pp. 16-17
^ Rest-pause method of body-building
^ Pushing Past Muscle Failure With Burns
^Kennedy, Robert and Weis, Dennis (1986), Mass!, New Scientific Bodybuilding Secrets, Contemporary Books
^ X-Rep Static Contraction Training
Retrieved from “http://en.wikipedia.org/wiki/Weight_training“
Categories: Articles with unsourced statements | Bodybuilding | Exercise physiology | Exercise | Weight training
November 26th, 2006 Posted by ottawaweightlifter | Blogroll | No Comments | Edit
weighttraining
The liftsThere are two different weightlifting events—the “snatch“, in which competitors must lift the barbell above their head in one steady movement, and the “clean and jerk” where competitors first “clean” the barbell from the floor to an intermediate position squatting with the barbell resting in front of the neck on the clavicle and deltoid muscles, then stand straight while continuing to rest the barbell, then “jerking” the barbell to a position above their head. In both cases, for a successful lift, competitors must hold the bar steady above their heads, with arms and legs straight and motionless. A third lift, the “clean and press” or simply “press”, was practiced in the Olympics until 1972. The clean and press differs from the clean and jerk, in that the weight is pressed directly up from the chest in slow controlled motion rather than being jerked. The event was eliminated due to the difficulty in judging whether the lift was performed correctly.
Three judges judge the successful completion of the lift. Once a competitor has met the requirements in their opinion, each judge shines a white light. When at least two white lights are shown, the lift is regarded as successful and the competitor may return the bar to the platform. If the competitor fails to achieve a successful lift in the opinion of a judge, a red light is shown. The bar must be lifted to at least knee level within 60 seconds of the bar being loaded or the lift does not count. If the competitor is making two consecutive lifts then they are permitted 120 seconds for the second lift.
Competition
Competitors compete in one of eight (seven for women) divisions determined by their body mass. The men’s classes are 56 kg, 62 kg, 69 kg, 77 kg, 85 kg, 94 kg, 105 kg and 105+ kg. The women’s classes are 48 kg, 53 kg, 58 kg, 63 kg, 69 kg, 75 kg, and 75+ kg. In each weight division, competitors compete in both the snatch and clean and jerk, and prizes are usually given for the heaviest weights lifted in the snatch, clean and jerk, and the two combined.
The order of the competition is up to the lifters—the competitor who chooses to attempt the lowest weight goes first. If they are unsuccessful at that weight, they have the option of reattempting that lift, or trying a heavier weight later (after any other competitors have made attempts at that weight or any intermediate weights). Weights are set in 1 kilogram increments (previously 2.5kg increments), and each lifter can have a maximum of three lifts, regardless of whether lifts are successful or not.
Weightlifting can be an awe-inspiring spectator sport, as competitors expend massive psychological and physical efforts to lift weights over twice their own body weight.
The competitive sport is controlled by the International Weightlifting Federation (IWF). Based in Budapest, it was founded in 1905.
Top lifters
From the 1950s to the 1980s many successful elite weightlifters were from the USSR and parts of eastern Europe, including Bulgaria and Romania. A poll completed by the IWF in 1982 produced Tommy Kono as the greatest weightlifter in history. Tommy Kono represented the United States setting 26 world records, winning 2 Olympic Gold Medals (1952 and 1956) and an Olympic Silver Medal (1960). Kono remains the only weightlifter to set world records in four different weight classes. Vasily Alexeyev of the USSR set 80 world records and won two gold medals during the 1970s. Since then, lifters from China, Iran, Greece and Turkey have competed successfully at the international level. In the history of the sport, only four weightlifters have managed to capture three Olympic gold medals. Naim Suleymanoglu of Turkey won Olympic gold in 1988, 1992 and 1996, while Pyrros Dimas and Kakhi Kakhiashvili of Greece and Halil Mutlu of Turkey repeated the same feat, with three successive victories through the 2000 Olympic Games for the two Greeks, and through the 2004 Games for Mutlu. In 1996, Andrei Chemerkin of Russia won Olympic gold in the Super Heavyweight class. Reports were dominated by photos of the nearly 400 pound weightlifter bounding jubillant and triumphant in mid air over his fully loaded bar, having jumped for joy over his victory. Chemerkin won the bronze in 2000. At the Athens 2004 Summer Olympics, Dimas won a bronze medal in the 85kg class, becoming the fourth weightlifter in history to win a medal at four different Games after Norbert Schemansky (1964), Ronny Weller (2000) and Nikolay Peshalov (2004). The men’s Super Heavyweight Class (at present, the 105+ kg category), a perennial favorite among spectators, is currently dominated by Iranian Hossein Reza Zadeh who first set a world record at the world championships and another on the road to a gold medal at the 2000 Summer Olympics. Reza Zadeh has since broken his own records on a number of occasions, including at the 2004 Athens Games, where he captured his second olympic gold medal.
Records
The total record in the men’s 56 kg class is 305 kg, in the 105+ kg class it is 472.5 kg. The Sinclair Coefficients are used as a tool to devise rankings of weightlifters across different weight classes.
The current record for the clean and jerk in the women’s 75+ kg class is held by Gonghong Tang of China, who lifted 182.5 kg at the 2004 Summer Olympics.
The heaviest snatch of all time, 216kg, is owned by Antonio Krastev of Bulgaria. Leonid Taranenko of the then Soviet Union holds the heaviest clean & jerk of all time, 266.0kg. These lifts have yet to be beaten in competition.
See also
Weight training
Powerlifting, a sport which combines the squat, deadlift and bench press.
Bodybuilding, a related activity which focuses more on the visual aesthetics of a muscular physique.
External links
International Federation of Weightlifting
Weightlifting Exchange
How to ‘clean and jerk’
How to ’snatch’
Descriptions of olympic lifts and their variants
Australia, Queensland Weightlifting Association
Lift Up: Olympic Weightlifting
Mikes Gym-Daily Olympic Weightlifting Workouts
Weightlifting Management
Retrieved from “http://en.wikipedia.org/wiki/Weightlifting“
female athletes
female athletes
for female atheletes if they work out to much it may be bad for there bodies,as there cycle may stop(basically speaking if a girl works out to much there cycle will probably stop all together)this does not mean that girls should not take an interest in the sport(i beleive girls should play all sports)just that they should talk to there doctor before the start any type of vigerous excersise.
for female atheletes if they work out to much it may be bad for there bodies,as there cycle may stop(basically speaking if a girl works out to much there cycle will probably stop all together)this does not mean that girls should not take an interest in the sport(i beleive girls should play all sports)just that they should talk to there doctor before the start any type of vigerous excersise.
teens
teens(and younger) and weightlifting
teenagers and people who are younger can start weightlifting with adult supervision,but it is also dangerous for those that are younger because when you are younger and you start weightlifting what you are actually using is the muscles needed to help you grow so in-turn you may actually stunt your growth. so it is strongly advised that you talk to a doctor or someone that is familiar with muscles and which ones help you grow and which ones help make you stronger.
teenagers and people who are younger can start weightlifting with adult supervision,but it is also dangerous for those that are younger because when you are younger and you start weightlifting what you are actually using is the muscles needed to help you grow so in-turn you may actually stunt your growth. so it is strongly advised that you talk to a doctor or someone that is familiar with muscles and which ones help you grow and which ones help make you stronger.
powerlifting
powerlifting
Powerlifting is a strength sport, consisting of three events: the squat, the bench press, and the deadlift. The maximum weight lifted in each event is totalled for a final score; lifters compete in bodyweight classes. Powerlifting is of relatively modern origin, with the first formal competitions occurring in the mid 1960s. It is open to both men and women. Powerlifting, like weightlifting, offers weight categories allowing athletes to display relative strength. This is why accomplished powerlifters vary in size- from the massive Scot Mendelson who can bench press more than anyone else in the world, to the diminutive Lamar Gant who can deadlift more than five times his own bodyweight.
Events
Squat
The athlete stands under a racked barbell which is loaded with weight. Grabbing the bar from behind, the bar is put onto the top of the back, resting on the trapezius. The athlete walks clear of the rack (unless competing in a federation using a “monolift”, a device which supports the bar in place until the lifter is ready), and squats down until the top of the thigh at the hip joint is lower than the top of the knee. Although the bottom position is sometimes described as having the thigh “below parallel” to the floor, the lower thigh may not necessarily appear to be beneath parallel. The lifter then stands up again, and carefully returns the weight to the rack. Disqualification results from the bar making any downward movement after the lifter has started upwards, if the spotters touch the bar in any way, if the lifter does not descend far enough, or if the lifter makes no effort to re-rack the weight under his or her own power.
Bench press
The athlete lies on a bench. A loaded barbell rests on stands built into the bench above the eye level of the lifter when lying supine on the bench. The athlete removes the bar from the supports with the aid of one or more spotters, lowers it to the chest, pauses, and then presses it up to the full extension of the arms, then carefully returns the weight to the rack. Disqualification results if the bar is placed too low on the body (varies by federation), if the bar does not pause on the chest before being lifted upward (in some federations, an explicit “press” command is given, and the athlete cannot lift upwards until it is given), if the bar fails to touch the chest, if the bar hits the uprights of the rack on the ascent, or if the bar makes any downward motion during the ascent. In addition, the lift is nullified if the feet move during the lift, if the buttocks lift off the bench, or if the body makes any extraneous movement during the lift.
Deadlift
A loaded barbell is placed on the floor. The athlete reaches down, grasps the bar, and lifts it until the legs and back are straight and upright, and the chest proud. The bar is then returned to the floor in a controlled manner. The end of the lift is referred to as ‘locking out’, which means to straighten the back and lock the knees into a balanced position. Disqualification results from the athlete failing to stand completely upright, or if the bar makes any downward motion during the ascent, or for using the thighs to assist the lift (hitching).
Organizations
Although powerlifting always uses the squat, bench press and deadlift as events, different federations have different rules and different interpretations of the rules, leading to a myriad of variations. Some federations, such as the ADAU and 100% Raw Federation, allow NO protective gear to be worn by the lifter. Some, such as the IPF and AAU, only allow a single-ply tight polyester squat suit, deadlift suit and bench shirt, wraps for knees and wrists, and a belt. Other federations, such as the IPA and WPO allow opened or closed back bench shirts, multi-ply gear, and a wide array of gear materials such as canvas, denim, polyester etc.
In an IPF bench press, the barbell can go as low as the xiphoid process and no further in the lift, whereas in other federations, the barbell can touch the abdomen. (This shortens the distance in which the barbell is moved and is an advantage to the lifter.)
With the advent of the latest high-tech gear, powerlifting gear usage has become somewhat controversial. For instance, equipment has enabled some gargantuan lifts such as Scot Mendelson’s 1008 lb/458 kg bench press and Jeff Lewis’s 1201.5 lb/540 kg squat, both of which are not really possible with out gear. Yet some argue that allowing equipment that can give 220 lb/100 kg+ of assistance to the lift lessens the point of a purely limit strength sport.
Powerlifting and the Olympics
The multiplicity of federations and rules, the behind the scenes politics of Olympic certification, and the use and/or abuse of competition gear makes the inclusion of the sport in the Olympics unlikely. However, powerlifting is a part of the World Games, which is patronized by the International Olympic Committee (IOC). The International Powerlifting Federation (IPF) runs worldwide events and aims to standardise an international competition, and is at the forefront of these kinds of efforts. The IOC recognizes the International Powerlifting Federation as the ‘official’ world powerlifting body, although other federations maintain a worldwide presence.
United States Federations
100% Raw Powerlifting
Amateur Athletic Union Powerlifting (AAU)
American Drug-Free Powerlifting Federation (ADFPF)
American Powerlifting Association (APA)
American Powerlifting Committee (APC)
American Powerlifting Federation (APF)
Anti Drug Athletes United (ADAU)
International Powerlifting Association (IPA)
National Alliance of Powerlifters (NAP)
Natural Athlete Strength Association (NASA)
Son Light Power (SLP)
United States Powerlifting Federation (USPF)
USA Powerlifting (USAPL) (http://www.usapowerlifting.com)
World Association of Benchers and Deadlifters (WABDL)
World Natural Powerlifting Federation (WNPF)
Canadian Federations
Canadian Powerlifting Association (CPA)
Canadian Powerlifting Organization (CPO) *as of January, 2006 (http://www.wpc-canada.com)
Canadian Powerlifting Union (CPU) (http://www.powerlifting.ca)
Independent Powerlifting Association (IPA)
Australian Federations
Powerlifting Australia Ltd. (PA) (http://www.powerliftingaustralia.com)
Council of Australian Powerlifting Organisations (CAPO) (http://home.vicnet.net.au/~capo/)
International Federations
Global Powerlifting Committee (GPC)
International Powerlifting Federation (IPF) (http://www.powerlifting-ipf.com)
World Powerlifting Federation (WPF) (http://www.wpfpowerlifting.com)
World Drug-Free Powerlifting Federation (WDFPF)
World Powerlifting Association (WPA)
World Powerlifting Congress (WPC) (http://www.worldpowerliftingcongress.com)
World Powerlifting Organization (WPO) (http://www.worldpowerlifting.org)
World Association of Bench Pressers and Deadlifters (WABDL) (http://www.wabdl.org/)
Controversy and recognition
There have been many controversies in the sport of powerlifting, creating division into the different organizations and limiting the sports mainstream involvement as a widespread standardized sport or being an Olympic event. One of the greatest controversies is over the use of assistance clothing/gear. Many purists believe that assistance equipment reduces powerlifting as a pure limit strength sport. Furthering the complication is not only the use of gear itself, but the stance the main powerlifting organizations take on its use. For example, some federations may allow the use of single ply suits, briefs and shirts, while another may allow triple that amount or none at all. Another is over the growing use of performance enhancing drugs. In addition to these larger problems are small issues with technique such as how long the bar should pause at the bottom of the bench press or the depth that a lifter must squat a weight.
External links
Powerlifting Video Podcast
IPF - International Powerlifting Federation Official Website
USAPL Powerlfting - America’s Top Drug Tested Powerlifting Federation
http://home.vicnet.net.au/~capo/ -Council of Australian Powerlifting Organisations- C.A.P.O. (WPC Affiliate)
Powerlfting Australia - Australia’s IPF-affiliated powerlifting organisation
Comprehensive history of powerlifting
Search for powerlifting meets
powermagonline.com - Michael Soong’s Men’s Powerlifting World Records
Michael Soong’s All-Time Historical Records and Rankings Lists
Powerlifting reference videos
Iron Game Powerlifting - videos of powerlifting competitions around the world.
Team Taylor - New York State Powerlifting
Retrieved from “http://en.wikipedia.org/wiki/Powerlifting“
In contrast to classical Olympic weightlifting events, where an athlete raises a barbell from the floor to over his head, powerlifting movements are shorter. While both disciplines demand high levels of force production, weightlifting actually focuses more directly on the rapid force produced by dynamic efforts, meaning that “powerlifting” is really something of a misnomer. The two sports are largely separated by geography, with Olympic weightlifting being more popular in Eastern Europe and Asia (Russia, Turkey, Iran, China, and others), while powerlifting is more popular in Western Europe and North America. However, support for powerlifting is growing worldwide, with Russia, Ukraine, Poland, Indonesia, and Taiwan producing World Champions
Powerlifting is a strength sport, consisting of three events: the squat, the bench press, and the deadlift. The maximum weight lifted in each event is totalled for a final score; lifters compete in bodyweight classes. Powerlifting is of relatively modern origin, with the first formal competitions occurring in the mid 1960s. It is open to both men and women. Powerlifting, like weightlifting, offers weight categories allowing athletes to display relative strength. This is why accomplished powerlifters vary in size- from the massive Scot Mendelson who can bench press more than anyone else in the world, to the diminutive Lamar Gant who can deadlift more than five times his own bodyweight.
Events
Squat
The athlete stands under a racked barbell which is loaded with weight. Grabbing the bar from behind, the bar is put onto the top of the back, resting on the trapezius. The athlete walks clear of the rack (unless competing in a federation using a “monolift”, a device which supports the bar in place until the lifter is ready), and squats down until the top of the thigh at the hip joint is lower than the top of the knee. Although the bottom position is sometimes described as having the thigh “below parallel” to the floor, the lower thigh may not necessarily appear to be beneath parallel. The lifter then stands up again, and carefully returns the weight to the rack. Disqualification results from the bar making any downward movement after the lifter has started upwards, if the spotters touch the bar in any way, if the lifter does not descend far enough, or if the lifter makes no effort to re-rack the weight under his or her own power.
Bench press
The athlete lies on a bench. A loaded barbell rests on stands built into the bench above the eye level of the lifter when lying supine on the bench. The athlete removes the bar from the supports with the aid of one or more spotters, lowers it to the chest, pauses, and then presses it up to the full extension of the arms, then carefully returns the weight to the rack. Disqualification results if the bar is placed too low on the body (varies by federation), if the bar does not pause on the chest before being lifted upward (in some federations, an explicit “press” command is given, and the athlete cannot lift upwards until it is given), if the bar fails to touch the chest, if the bar hits the uprights of the rack on the ascent, or if the bar makes any downward motion during the ascent. In addition, the lift is nullified if the feet move during the lift, if the buttocks lift off the bench, or if the body makes any extraneous movement during the lift.
Deadlift
A loaded barbell is placed on the floor. The athlete reaches down, grasps the bar, and lifts it until the legs and back are straight and upright, and the chest proud. The bar is then returned to the floor in a controlled manner. The end of the lift is referred to as ‘locking out’, which means to straighten the back and lock the knees into a balanced position. Disqualification results from the athlete failing to stand completely upright, or if the bar makes any downward motion during the ascent, or for using the thighs to assist the lift (hitching).
Organizations
Although powerlifting always uses the squat, bench press and deadlift as events, different federations have different rules and different interpretations of the rules, leading to a myriad of variations. Some federations, such as the ADAU and 100% Raw Federation, allow NO protective gear to be worn by the lifter. Some, such as the IPF and AAU, only allow a single-ply tight polyester squat suit, deadlift suit and bench shirt, wraps for knees and wrists, and a belt. Other federations, such as the IPA and WPO allow opened or closed back bench shirts, multi-ply gear, and a wide array of gear materials such as canvas, denim, polyester etc.
In an IPF bench press, the barbell can go as low as the xiphoid process and no further in the lift, whereas in other federations, the barbell can touch the abdomen. (This shortens the distance in which the barbell is moved and is an advantage to the lifter.)
With the advent of the latest high-tech gear, powerlifting gear usage has become somewhat controversial. For instance, equipment has enabled some gargantuan lifts such as Scot Mendelson’s 1008 lb/458 kg bench press and Jeff Lewis’s 1201.5 lb/540 kg squat, both of which are not really possible with out gear. Yet some argue that allowing equipment that can give 220 lb/100 kg+ of assistance to the lift lessens the point of a purely limit strength sport.
Powerlifting and the Olympics
The multiplicity of federations and rules, the behind the scenes politics of Olympic certification, and the use and/or abuse of competition gear makes the inclusion of the sport in the Olympics unlikely. However, powerlifting is a part of the World Games, which is patronized by the International Olympic Committee (IOC). The International Powerlifting Federation (IPF) runs worldwide events and aims to standardise an international competition, and is at the forefront of these kinds of efforts. The IOC recognizes the International Powerlifting Federation as the ‘official’ world powerlifting body, although other federations maintain a worldwide presence.
United States Federations
100% Raw Powerlifting
Amateur Athletic Union Powerlifting (AAU)
American Drug-Free Powerlifting Federation (ADFPF)
American Powerlifting Association (APA)
American Powerlifting Committee (APC)
American Powerlifting Federation (APF)
Anti Drug Athletes United (ADAU)
International Powerlifting Association (IPA)
National Alliance of Powerlifters (NAP)
Natural Athlete Strength Association (NASA)
Son Light Power (SLP)
United States Powerlifting Federation (USPF)
USA Powerlifting (USAPL) (http://www.usapowerlifting.com)
World Association of Benchers and Deadlifters (WABDL)
World Natural Powerlifting Federation (WNPF)
Canadian Federations
Canadian Powerlifting Association (CPA)
Canadian Powerlifting Organization (CPO) *as of January, 2006 (http://www.wpc-canada.com)
Canadian Powerlifting Union (CPU) (http://www.powerlifting.ca)
Independent Powerlifting Association (IPA)
Australian Federations
Powerlifting Australia Ltd. (PA) (http://www.powerliftingaustralia.com)
Council of Australian Powerlifting Organisations (CAPO) (http://home.vicnet.net.au/~capo/)
International Federations
Global Powerlifting Committee (GPC)
International Powerlifting Federation (IPF) (http://www.powerlifting-ipf.com)
World Powerlifting Federation (WPF) (http://www.wpfpowerlifting.com)
World Drug-Free Powerlifting Federation (WDFPF)
World Powerlifting Association (WPA)
World Powerlifting Congress (WPC) (http://www.worldpowerliftingcongress.com)
World Powerlifting Organization (WPO) (http://www.worldpowerlifting.org)
World Association of Bench Pressers and Deadlifters (WABDL) (http://www.wabdl.org/)
Controversy and recognition
There have been many controversies in the sport of powerlifting, creating division into the different organizations and limiting the sports mainstream involvement as a widespread standardized sport or being an Olympic event. One of the greatest controversies is over the use of assistance clothing/gear. Many purists believe that assistance equipment reduces powerlifting as a pure limit strength sport. Furthering the complication is not only the use of gear itself, but the stance the main powerlifting organizations take on its use. For example, some federations may allow the use of single ply suits, briefs and shirts, while another may allow triple that amount or none at all. Another is over the growing use of performance enhancing drugs. In addition to these larger problems are small issues with technique such as how long the bar should pause at the bottom of the bench press or the depth that a lifter must squat a weight.
External links
Powerlifting Video Podcast
IPF - International Powerlifting Federation Official Website
USAPL Powerlfting - America’s Top Drug Tested Powerlifting Federation
http://home.vicnet.net.au/~capo/ -Council of Australian Powerlifting Organisations- C.A.P.O. (WPC Affiliate)
Powerlfting Australia - Australia’s IPF-affiliated powerlifting organisation
Comprehensive history of powerlifting
Search for powerlifting meets
powermagonline.com - Michael Soong’s Men’s Powerlifting World Records
Michael Soong’s All-Time Historical Records and Rankings Lists
Powerlifting reference videos
Iron Game Powerlifting - videos of powerlifting competitions around the world.
Team Taylor - New York State Powerlifting
Retrieved from “http://en.wikipedia.org/wiki/Powerlifting“
In contrast to classical Olympic weightlifting events, where an athlete raises a barbell from the floor to over his head, powerlifting movements are shorter. While both disciplines demand high levels of force production, weightlifting actually focuses more directly on the rapid force produced by dynamic efforts, meaning that “powerlifting” is really something of a misnomer. The two sports are largely separated by geography, with Olympic weightlifting being more popular in Eastern Europe and Asia (Russia, Turkey, Iran, China, and others), while powerlifting is more popular in Western Europe and North America. However, support for powerlifting is growing worldwide, with Russia, Ukraine, Poland, Indonesia, and Taiwan producing World Champions
weight training
weighttraining excersises
The bench press is a form of weightlifting which primarily focuses on the development of the pectoral or chest muscles. The lifter lies on his/her back on a bench while pushing up and lowering down a weighted bar directly above the chest. While the exercise is primarily intended for the development of the chest, or pectoral muscles, it also helps develop the anterior deltoids, serratus anterior, as well as the triceps.
Contents
1 Variations
2 One-repetition fitness levels
2.1 Entry level requirements into the Hampton, New Hampshire Police Force
2.2 Vermont State Police MINIMUM entry standards
2.3 World records
3 See also
4 Notes
//
Variations
This article or section is not written in the formal tone expected of an encyclopedia article.
Please improve it or discuss changes on the talk page. See Wikipedia’s guide to writing better articles for suggestions.
Can be performed on an incline, on a decline, or on a stabilizer ball. Incline-version shifts some of the stress from the pectorals to the anterior deltoids and gives a greater stimulus to the “upper” pectorals, whereas decline is more demanding for the “lower” pectorals.
Varying width grips can be used to shift stress between pectorals and triceps.
Can also be performed with dumbbells which incorporates more use of stabilizer muscles. However the barbell bench press is a better exercise for strength, whereas the dumbell bench press isolates the pectoralis.
Each variation is intended to work different subgroups of muscles, or work the same muscles in slightly different ways. In the short term, the working of these different muscles may not necessarily promote a significant performance increase for the traditional bench press, but rather serve as a long term foundation to achieving an increase to an individual’s “one rep max”.
One-repetition fitness levels
Entry level requirements into the Hampton, New Hampshire Police Force
Multiply figure by body weight [1]:
Age Males Females
18-29 .96 .58
30-39 .86 .52
40-49 .78 .48
50-59 .70 .43
60+ .65 .41
Vermont State Police MINIMUM entry standards
Multiply figure by body weight [2]:
Age Males Females
20-29 1.06 .65
30-39 .93 .57
40-49 .84 .52
50-55 .75 .46
World records
The previous world record for the heaviest bench press at 1005 lb (456 kg) was set by Gene Rychlak under International Powerlifting Association rules in November 2004. This record was slightly broken. Scot Mendelson pressed 1,008 pounds on his first attempt at the Fit Expo at the 2006 Iron Man Bodybuilding contest on February 18, 2006. It must be noted that the different federations have subtly different rules on technique, the equipment that is allowed and whether performance enhancing drugs are tested for.
The heaviest “raw” bench press (without equipment such as denim shirts) is 713 lb (325 kg) by Scot Mendelson.
The world record for women’s bench press is 551 lb (250 kg), set on August 26, 2006 by Becca Swanson in Daytona Beach at the APF/WPO Debbie Kruck Bench Press Contest.
See also
Press up
International Powerlifting Federation rules: http://www.powerlifting-ipf.com/IPF_rulebook.pdf
The Ultimate Strength Chart: http://www.criticalbench.com/strengthchart.htm
Bent-over row
From Wikipedia, the free encyclopedia
Jump to: navigation, search
A bent-over row is a weight training exercise.
To perform this, the exerciser supports themself on a workout bench with one knee and one hand. With the other hand they lift a dumbbell from the floor to their side, until their upper arm is just beyond horizontal or at the height of their back. This is then lowered until their arm is extended and shoulder stretched forward.
A variation of this exercise can be performed using a barbell, by bending forward and pulling the barbell towards the chest.
Another variation would be doing the motion with straight arms in a semi-lock out position , this is done to decreace the levrage and isolate the latssimus dorsi more.
External links
ExRx description of doing this with a dumbbell
ExRx description of doing this with a barbell
Biceps curl
From Wikipedia, the free encyclopedia
The biceps curl is sometimes performed on the preacher bench, which helps to keep the upper arm motionless.
Standing barbell curls exercise for biceps
The biceps curl is a generic term that refers to a number of weight training exercises which target the biceps brachii muscle in order to develop one or more of the following attributes:
size
definition
strength
stamina
Biceps curls can be done using any of the following equipment:
Dumbbell(s)
Barbell
E-Z bar (also known as a “Bent bar”)
Cable machine
Biceps curling machine
Although the exercises differ, a common factor of each is a ‘curling’ motion, where a weight—attached to an item of equipment listed above—is moved through an arc, primarily using the strength of the biceps. The biceps is contracted to lift the weight upward through the arc, to a point where further movement is not possible. The biceps is then extended, lowering the weight back through the arc, to the start position. This contraction and extension together constitute a single repetition.
For example, when performing a biceps curl with a barbell, stand straight, with feet a few inches apart, grasping the bar with an underhanded grip and curling the bar upwards and inwards towards the upper part of the arms. Elbows should be kept close to the body. The biceps should be flexed when the bar has reached the top of its journey. Lower the bar slowly and with control.
The biceps curl can be done as a normal curl and a hammer curl.
The world record is 425 lbs (195.5 kg), held by Ronnie Coleman.
Retrieved from “http://en.wikipedia.org/wiki/Biceps_curl“
Clean and press
From Wikipedia, the free encyclopedia
The clean and press is a weight training exercise, and was part of the sport of weightlifting in the Olympics until 1972. It was removed from Olympic weightlifting due to difficulties in judging proper technique.
The clean and press technique consists of the two main movements of which it is named. The athlete first lifts the bar to his shoulders from a crouched position during the clean, and then presses it above his or her head while keeping the back straight. The difficulty in judging originated in how straight the back and neck had to remain while the bar was being pressed. Many enthusiasts consider the Russian team the originators of the slightly-bent back technique during the press.
External links
Olympic Press Techniques: The Way They Did It Before 1972
Deadlift
From Wikipedia, the free encyclopedia
Jump to: navigation, search
The Deadlift is a weight training exercise where one lifts a loaded barbell (or, in the case of the trapbar deadlift, a loaded trapbar) off the ground from a stabilized bent-over position. It is one of the three gauges of powerlifting, and is an excellent exercise for overall body development if done properly.
Contents
1 Overview
2 Muscles involved
3 Variations
4 Dangers
5 Technique
6 Trivia
7 References
8 External links
//
Overview
The deadlift is a compound movement that works all of the major and most of the minor muscles in the abdomen and lower body, with emphasis on the Erector spinae, lower back and back, along with the quadriceps, hamstrings, gluteus maximus. The remaining muscles are involved in stability control. The areas that garner the most benefit from this are primarily the Erector spinae, lower back and back along with the hips, thighs, buttocks, calves and to some extent, the trapezius, latissimus dorsi and forearms. It is, in a sense, the purest single event test of strength because it is one of the few lifts of dead weight (weight lying on the ground). In most other lifts the weight changes direction or starts in the air and several other athletic skills such as balance, coordination are emphasized. For example, both Olympic weightlifting events require a great deal of athletic skill in addition to strength. In addition, it is commonly believed to be the oldest test of strength dating back to cultures who competed at lifting the heaviest stones.
Muscles involved
Torso
Front
Abdomen
Rectus abdominis (under aponeurosis)
Obliques
Obliquus externus abdominalis
Back
Iliocostalis
Intertransversarii laterales lumborum
Latissimus dorsi
Levator scapulae
Longissimus
Quadratus lumborum
Rhomboideus major
Serratus posterior superior
Serratus posterior inferior
Splenius cervicis
Teres Major
Trapezius muscle
Legs
Quadriceps
Rectus femoris
Vastus lateralis
Vastus intermedius
Vastus medialis
Hamstrings
Biceps femoris muscle, long head
Biceps femoris muscle, short head
Semitendinosus
Semimembranosus
Hips
Gluteal muscles
Gluteus maximus
Gluteus minimus
Piriformis
Superior gemellus
Forearms
Flexor digitorum
Variations
The Romanian deadlift, in spite of its name, is not a true deadlift as the bar doesn’t touch the floor (except for initially picking the bar up) for the duration of the movement. If it does, it means proper form is not being executed. This variation places emphasis on the hamstrings and lower back. The method is to keep the knees almost straight through the motion, bending them very little, and bending mainly from the hips. This is the “almost straight leg” deadlift.
The Sumo deadlift is a variation of the deadlift whereby the legs are spread far apart to the sides, mimicking a sumo stance, hence the name. This variation changes the emphasis of the lift to the legs instead of the back, though it still plays a part to a lesser degree. The sumo deadlift is purported to be easier for those with large waists, and if done incorrectly, is capable of placing excessive stress on the hips and hamstrings, as well as the connective tissues of the pelvic bone and by extension, the lower back.
The archaic “dead weight lift”, or “dead weight lift with lifting bar” involved a T-bar with weight loaded on it while the lifter stood on sturdy chairs or other such platforms. An unbelievable amount of weight could be lifted in this manner due to its short range of motion; the main limitations are in the grip. This lift is similar to the modern day rack pulls, where a heavy amount of weight is lifted deadlift style a short distance in a power cage or squat rack.
There are three grips to use. Both overhand, both underhand, and a mixed overhand-underhand (sometimes called “offset,” “staggered,” “alternating”, or “mixed”) grip. Considering forearm strength, overhand and underhand grips still suffer from the bar potentially rolling about, which the mixed grip is capable of neutralizing, through the physics of reverse torsion. The mixed grip also allows more weight to be used for this reason.
In order to prevent the bar from rolling out of the hands, some lifters have been known to use an Olympic lifting technique known as the “hook” grip. This is similar to an overhand grip, but the thumbs are inside, allowing the lifter to “hook” onto them with the fingers. The hook grip can make it easier to hold heavier weights using less grip strength, and keeps both shoulders and elbows in a symmetrical position. While it theoretically takes much of the stress off of the joints which might be created by the twisting of a mixed grip it has the disadvantage of being extremely uncomfortable for the thumbs, something which those who advocate it says will pass once a lifter becomes accustomed to it. Another, but rarely used method is a combination of the mixed overhand-underhand grip and the hook grip, preferred by people who lift heavier weights than their grip can handle, but who don’t want to rely on lifting straps or other supportive gear.
The trapbar deadlift is a variation of the deadlift using a special U-shaped bar (a trapbar). This allows more clearance for the knees to pass “through” the bar.
Dangers
Improper form can precipitate new conditions, aggravate existing ones, and possibly cause injury, especially true the heavier one goes. Failure to keep the back straight during the movement causes undue stress to the spinal discs, by pinching the front and leaving a gap at the back, forcing the internal fluids to compress towards the back, and potentially causing at least one herniated disc. This is especially true of the lumbar region of the spine, which is designed to bear the bulk of the compressive forces on the upper body.
In addition, the compression can squeeze the spinal roots of the spinal cord, causing nerve-conditions like lumbago or sciatica.
Some weightlifters use special belts to keep their lower back stabilized. Whether or not these belts actually prevent injuries is debated.
Using an underhand grip is potentially hazardous on heavy deadlifts as a supinated grip shortens the biceps muscle and increases the load on it, possibly leading to a rupture of the muscle or connecting tendons. The risk is most notable in individuals without full flexibility in the elbow joint.
Technique
Start Position:
Feet shoulder width apart Symmetrical overhand grip* Bar against shins Shoulders vertically over the bar Back flat, pelvis and head aligned with spine Scapula retracted and depressed
Reverse the grip (over/under) when loading causes slippage. Use of straps should be minimized (for forearm size development in the bodybuilder, and grip strength in the athlete).
Get Set: (Immediately prior to take-off)
Extend the legs slightly to take up slack (tension on the bar). Inhale Brace the stomach muscles as if you are about to take a hit there. This creates a positive abdominal pressure to support the lift. Squeeze glutes. Raise tension in the upper back, where scapula position is to be held.
Take Off: (First pull from ground to just above the knees)
Extend the legs, imagining pushing the legs through the ground, using gluts as prime mover. As the legs extend, the trunk angle does not change (stays at the same angle as in start), i.e. the hips do not raise them faster than the shoulders?even slightly!). The upper back is maintained in a flat position (scapula retracted/depressed). Bar stays in contact with the skin at all times. Drive with legs?the back is a stabilizer!
Second Pull: (From just above the knees to standing)
Now you stand up, forcing the hips through with drive from the gluteals. Bar stays in contact with the skin at all times. Finish in an upright position (no need to hyperextend the trunk or roll the shoulders!). If the upper back position is held throughout, the shoulders will be down and back in the finish position automatically.
Lowering:
Unlike most exercises (including the squat), the eccentric phase of the deadlift is not a reverse mirror image of the concentric. Less importance is placed on the lowering phase unless there is a specific need; most lifters will lower the bar as quickly as possible while maintaining control.
Trivia
The All time world record is held by Andy Bolton (UK) with a conventional pull of 1003 lbs (455 kg, 2006), surpassing his previous record by 32 lbs. It was the first ever over 1000 lbs pull.
The all time sumo-style record currently belongs to Russian SHW (+125kg) Maxim Podtynny, who on 12th December 2001 lifted 412.5kg (909.4lbs).
The Romanian Deadlift was named by American lifters who saw a World Championship lifter from Romania performing it during the 1950’s.
In general (and without the use of supportive equipment), most people will be able to lift more weight with a deadlift than with a squat, owing to using supporting structures (which vary in strength just by their very nature) in a different manner, particularly the back and abdominal muscles. The deadlift makes more use of the back muscles, while the squat makes more use of the abdominal wall.
References
Exercise Prescription
Frédéric Delavier, Strength Training Anatomy, Human Kinetics, 2001, ISBN 0-7360-4185-0
External links
Standard deadlift, with animation
Romanian deadlift, with pictures
Sumo deadlift
Andy Bolton breaks the World Record
Retrieved from “http://en.wikipedia.org/wiki/Deadlift“
Forearm curl
From Wikipedia, the free encyclopedia
The forearm curl is an exercise move. The exercise is performed by standing straight, with feet a few inches apart, or sitting down, with arm extended along the top of the thigh. Grasp the bar with an overhanded grip and curl the bar upwards and inwards towards the upper part of the arms. Elbows should be kept close to the body. Lower the bar slowly and with control.
Retrieved from “http://en.wikipedia.org/wiki/Forearm_curl“
French Curl
From Wikipedia, the free encyclopedia
The French curl is a type of weight training exercise, primarily targeting the triceps muscles. It can be performed either with a barbell or two dumbbells.
1. In a supine position (laying on your back), hold the weight at arms length over your head. Keep your elbows just short of locked. 2. Slowly bend your elbow–moving your upper arm as little as possible–to lower the weight to just behind/above the head. 3. Extend your arms, raising the weight over your face.
Variation: Vertical French Curl In this variation, the exercise is performed while standing (or sitting on a device with a low backing–that allows your shoulders full range of movement). With respect to gravity, the weight is still lifted in the same manner. With respect to the body, the weight is instead held over the head rather than over the face.
As with all weight training movements, it is important to keep the weight under smooth control on both the way down and the way up. This exercise can be performed standing, sitting or lying on one’s back. As with most weight training exercises, it is recommended to start off with a lighter weight and then to gradually increase the weight as the muscles get stronger.
Note: This exercise is sometimes known as a skullcrusher or “nose-breaker”.
Good-morning
From Wikipedia, the free encyclopedia
Variant of good morning exercise with dumbbell hung from arms rather than held behind the neck.
Good morning is a weight training exercise wherein a barbell is held on the shoulders, behind the head. The person bends forward bow at the hips and recovers to upright. The good morning is so called because the movement resembles bowing to greet someone. It involves the hamstrings but is primarily used to strengthen the lower back; the degree of knee bend used will change the focus — nearly straight-legged involving the hamstrings most.
It is important to note that the spine does not twist or round at any point during the movement. The lifter should rather concentrate on pushing the hips back while keeping the spine straight or arched.
To aid in preventing a rounded back, the lifter’s chin should remain upright. A common technique is to focus the eyes on a spot at about belt height during the lift, reversing direction after lowering when the eyes come in line with the spot. At the bottom of the range of motion, this keeps the chin up and the head tilted back, facilitating a flat or slightly arched spine.
The good morning is an essential exercise in the Westside Barbell method and is often trained to near limit maximums. Developing strength in the lift aids in the recovery of a “bad” squat, reducing the risk of injury. Properly applied, it can also strengthen an individual’s deadlift; for this reason, it is a key exercise in the conjugate method of training this lift.
In Olympic weightlifting, the good morning is used as an assistance exercise to train the second phase of the clean or snatch pull. In this variation, the lifter will descend, reverse direction, and accelerate the ascent, rising up onto the toes at the conclusion of the lift. This mimics the rapid hip extension and subsequent toe-rise during the clean and jerk or snatch.
The good morning is a controversial exercise as some will claim that it leads to lower back injuries. Famously, Bruce Lee seriously injured himself while performing the exercise after an inadequate warm-up and overconfidently selecting his working weight. On the other hand, the good morning can also strengthen the lower back and prevent injury when properly applied.
External links
ExRx’s description
J.V. Askem’s description
Video clip illustrating good morning exercise
Retrieved from “http://en.wikipedia.org/wiki/Good-morning“
Leg press
From Wikipedia, the free encyclopedia
The leg press is a weight training exercise in which the individual pushes a weight away from them using their legs. The term leg press also refers to the apparatus used to perform this exercise. The leg press can be used to evaluate an athlete’s overall lower body strength.
Using the diagonal sled-type leg press machine.
There are two main types of leg press:
The diagonal or vertical ’sled’ type leg press. Cast iron weight disks (plates) are attached directly to the sled, which is mounted on rails. The user sits below the sled and pushes it upward with their feet. These machines normally include adjustable safety brackets that prevent the user from being trapped under the weight. A common mistake is to allow the sled to move all the way down, which may strain the knees and lower back. It should be lowered only until the knees are bent at a right angle (90 degrees).
The ‘cable’ type leg press, or ’seated leg press’, commonly found on multigyms. The user sits upright and pushes forward with their feet onto a plate that is attached to the weight stack by means of a long steel cable.
Contents
1 Muscle groups
2 Magnitude of Leg Press Lifts
3 See also
4 External links
//
Muscle groups
The leg press works the following muscle groups:
Quadriceps
Hamstrings
Gluteus maximus
Varying the angle between the sled and the backrest and/or the position of the feet on the plate puts more emphasis on one or the other muscle group.
Being a compound exercise, the leg press is unquestionably more effective than isolation exercises like the leg extension or the leg curl. It is in turn less effective than the squat, which works the muscles of the lower back as well. Due to the safety concerns associated with the squat, however, the leg press is often used as the primary lower body exercise.
Magnitude of Leg Press Lifts
Since the leg press stabilizes the lifter while he presses with his legs, it is possible for strength trainers to press very heavy weights (compared to the weight used for other excercises). Television host Pat Robertson claims to have leg pressed 2,000 pounds (around 900 kg) and a later statement also claimed that his doctor was capable of a 2,700 pound (1225 kg) leg press. Bodybuilder Ronnie Coleman is featured in videos wherein he leg presses 2250 pounds (1020 kg). However, an AskMen.com article states that it is not uncommon for men to leg press over 2000 pounds, with some men going over 3000 pounds (1363 kg) using a limited-range of motion. Many teenagers are capable of 1000+ pounds also. Typically a person cannot do much more than double the weight of their standard 1-repetition, full-range leg-press when attempting limited-range strength straining (i.e., if they can do 500 pounds full-range they could do no more than 1,000 pounds for limited range training). To compare, the world record for the squat is 1220 pounds (553.4 kg), according to Monster Muscle Online.
See also
Health
Exercise
Kinesiology
Personal trainer
Sport psychology
Exercise physiology
Physical Fitness Badge
General Fitness Training
National Physical Fitness Award
Social influences on fitness behavior
President’s Council on Physical Fitness and Sports
External links
AskMen.com - AskMen.com: leg presses over 3000 pounds not rare
Retrieved from “http://en.wikipedia.org/wiki/Leg_press“
Lunge (exercise)
From Wikipedia, the free encyclopedia
For other uses, see lunge (disambiguation).
The lunge is a weight training exercise that is used to strengthen the quadriceps muscle, gluteal muscles and the muscles comprising the “hamstrings”, the semitendinosus, the semimembranosus, and the biceps femoris. It is usually made more difficult by holding dumbbells in each hand, but it can be performed without weights.
To perform the exercise, the individual stands with their feet shoulder-width apart, and then steps forward as far as they can. The motion is continued until the back knee is nearly touching the ground. Then they return to their starting position, and repeat the exercise by stepping forward with their other leg.
The lunge is sometimes performed on an incline to increase the difficulty even further.
Retrieved from “http://en.wikipedia.org/wiki/Lunge_%28exercise%29“
Lying triceps extensions, also known as skull crushers, is one of the most stimulating exercises to the entire triceps muscle group in the upper arm. It works the triceps from your elbow all the way to your lats.
Execution
Lie on a flat bench with your feet on the ground and head just hanging off the top of it so the edge of the bench rests in the pit between your neck and head
Take your barbell (preferably an EZ Curl bar for optimal hand positioning) with an overhand grip (palms AWAY from you) and hold it out above your head so that your arms are supporting the weight but your arms are NOT straight over your face at 12:00, but more like 10 o’clock, with your feet at 3:00. All the weight should be on your triceps.
Now bend your arms at your elbow bringing the bar down close to the top of your forehead
Keep your elbows in the same position and don’t let them sway outward
Press back up to starting 10 o’clock position.
Important notes
make sure your elbows don’t move too much, try to keep them the same width apart during the whole movement
another variation is one done with dumbbells
External links
Tricep Workout Exercises
Retrieved from “http://en.wikipedia.org/wiki/Lying_triceps_extensions“
Military press
From Wikipedia, the free encyclopedia
The military press is a weight training exercise that is often used for bodybuilding or powerlifting in which the lifter remains vertical and raises and lowers the bar directly above their shoulders. It is intended for the development of the shoulder, or deltoid muscles. This exercise can be performed either seated or standing. It can be either cleaned off the floor to the shoulders before pressing or done off of a rack.
Pulldown exercise
From Wikipedia, the free encyclopedia
The Pulldown exercise or the Cable Lat Pulldown is a compound exercise designed to stress and develop the Latissimus dorsi (Lat). To feel this muscle in its motion, stand with your elbow in the air 45 deg from vertical above and in front of your shoulder. Rotate it through in a smooth arc down and back until it stops and is pointing down and back towards the floor at a 45 deg angle. The bunched up feeling in your back, where your arm hits, this is your Lat.
Pulldowns are a compound exercise because it does not completely isolate the Lat, the full range of the motion required by the exercise also works the biceps muscle in the arm and the muscles of the middle back. The exercise is useful when the weight to be used is larger or smaller than the bodyweight of the individual performing the exercise or, there are other mitigating factors that prevent the use of the chinup as effective for this muscle group. This is an excellent exercise for beginners to back work because it is a compound exercise. Ask your gym personnel or an experienced weight lifter for assistance in setting up and correct form.
Contents
1 Form
2 Other variations on this exercise
3 Notes
4 External links
//
Form
Form is very important to weight training. Improper form will not stress the correct muscles, which will minimize the impact of performing the exercise and/or can result in injury if not performed safely. Try to concentrate on working the primary muscle involved when perfoming any exercise. If performing this exercise in the same workout as another that will stress the biceps, perform this one first (if the training of the Lat is your primary concern), in order to ensure full exhaustion of the Lat rather than failing due to the biceps, which can be more effectively isolated by other exercises such as biceps curls.
To properly accomplish this exercise the athlete sits on a bench as part of a Lat pulldown machine. The feet should be flat on the floor and knees tucked under a padded bar, to keep the athlete seated firmly. Depending on the desired width of the grasp (moving hands closer, or farther apart will stress different parts of the muscles) grasp the overhead bar in a pronated, sometimes called overhand grip (hands facing away from you towards the front, knuckles up and toward the rear) pull your shoulders straight down towards the floor and pull smoothly downwards on the bar. The move should be executed by concentrating on attempting to bring the shoulder blades together in the back and your elbows as far towards the floor as possible. Do not lean back and use your body weight to pull the bar down. Arch your back in the middle and complete the downward move by touching the center of the bar to the collarbone area or upper chest. Hold in this position briefly, concentrating on form and bringing the shoulderblades close and contracting the Lat. Slowly and in a controlled manner, return the bar upward until your arms are straight, then move your shoulder blades wide and shoulders up high as if you are shrugging and allow the pull of the bar to stretch the muscles in your back that were contracted performing the exercise. Relax for a second, pause and repeat the exercise until repetitions are complete or muscle is exhausted, according to your plan. The finish, at the top of the reach and the downward shoulder movement at the beginning, is very important in ensuring complete muscle involvement and maximizing benefits derived from performing the exercise. [1].
Other variations on this exercise
This exercise can be varied by changing two major positions involving the grip. Different widths of the hands from nearly twice as wide as shoulder width to as close as inside the shoulder, and changing the position of the hands from overhand, to supinated, to parallel will alter the path the elbows take and thus stress different portions of the muscle. In addition the use of multiple cables are used by advanced bodybuilders to escape the motion limitations imposed by the use of a single bar.
Notes
1. ^ The Weider System of Bodybuilding. Joe Weider, Bill Reynolds , Contemporary Books ; May 1983
External links
Additional Lat pulldown exercises and videos
Another nice discussion on the finer points of form
Retrieved from “http://en.wikipedia.org/wiki/Pulldown_exercise“
Shoulder shrug
From Wikipedia, the free encyclopedia
The shoulder shrug is an exercise in weight training. To execute the exercise, the lifter stands erect, hands about shoulder width apart, and raises the shoulders as high as possible, and then lowers them, while not bending the elbows, or moving the body at all. Shoulder shrugs are used to develop the upper trapezius muscle. Shoulder shrugs are generally vertical in relation to the body. Larger gains in strength, endurance and muscle hypertrophy are gained when the exercise is done with added resistance, although the lifter may not have as large a range of motion as in a normal shrug done for active flexibility. An overhand, inside, outside, underhand or mixed grip can be used.
A barbell or smith machine may be used for added resistance, held in front of the thighs, resting on the quadriceps, or behind, resting on the hamstrings. Using these excludes inside and outside grips. One or two dumbbells, kettlebells or resistance bands can be used, together or opposite one another. A trapbar can also be used, necessitating an inside grip. Calf raise machines can also be used to execute the shrugging movement, by resting the pads on the shoulders and trying to raise the shoulders as high as possible. Many weight trainers favour this method because it does not involve gripping any weight.
A variation is the “Hise shrug” wherein the weights are placed on a bar, the bar is placed across the shoulders, behind the neck, and the bar is “shrugged” upwards. This places undue stress on the upper body and does not develop the arms in a natural pulling motion, and may not be a functional exercise.
The shoulders can also be shrugged up and down (relatively) in a handstand, creating a unique stressor for the shoulder girdle.
External links
http://www.exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html
Squat (exercise)
From Wikipedia, the free encyclopedia
The squat is a lower body exercise used in weight training. It is also a competitive lift in powerlifting and an essential movement in the sport of weightlifting. The exercise’s main emphasis is on the quadriceps and the glutes, but it also involves the hamstrings, the calves, and the lower back. The squat is often called “the king of exercises” because it “is capable of inducing more and faster muscle growth than any other exercise” (Dr. Fred Hatfield).
The squat is performed by bending the legs at the knees and hips, lowering the torso between the legs, and then reversing direction to stand up straight again. The torso remains relatively upright throughout the movement and acts as a supporting structure; this is unlike the deadlift. Proper technique is critical, otherwise serious injuries or weaker abdominals over a period of time can occur. The back must be kept straight and never rounded, otherwise excess strain can be placed on the spine and cause serious injury. Lifting belts can be used to help support the lower back.
Experts are divided on how squats can be done safely. Some believe the squat must not go too deep — beyond the point where the thighs are parallel to the floor — otherwise excess strain will be placed on the knees[1]. Others believe that thighs actually touching calves is acceptable, provided the knees do not travel farther forward than the toes. Still others believe that the knees may travel slightly past the toes. It does seem well agreed upon that the knees should not travel more than a few inches beyond the toes, and that they should stay in line with the toes, not buckling inwards or outwards.
The feet should be flat on the floor, with even distribution of weight between the heel and the ball of the foot during eccentric muscle action. In order to reach a range of motion beyond parallel, individuals without sufficient ankle flexibility may try putting a flat board beneath the heels to artificially improve their flexibility. Similarly, a wedge shaped board may be used, allowing the entire foot to remain in contact with a single surface, improving stability over the first technique. Both methods are short-term fixes and require that regular stretching and a full range of motion be employed to maintain and increase flexibility to the desired levels with the ultimate aim that the board’s use be eliminated. In the sport of weightlifting, a specifically designed squat shoe that has a heel elevated by an encased wooden block is commonly worn. Some experts discourage the use of a board or heel, however, because it may lead to a breakdown of proper form[2]. In any squat, even one performed without these depth-increasing aids, the lifter should take care to exert force from the heel of the foot and not from the toes during concentric muscle contraction in order to maintain balance and keep the focus on the muscles of the thigh.
Heavy barbell squats are best performed in the presence of one or more spotters, who can help to safely return the barbell to the squat rack at the end of the set if the lifter is unable to do so. The world record for the squat is 1220 lb (553.4 kg), performed by Mike Miller. [3]
The squat has a number of variants:
In the back squat, a barbell is held across the upper back.
In the hack squat, a barbell is held just behind the legs.
In the overhead squat, a barbell is held overhead at full extension in a wide-arm snatch grip.
In the front squat, the weight (usually a barbell) is held across the upper chest.
In the dumbbell squat, the weights are held hanging at the side.
In the dumbbell front squat, the weights are held resting on the shoulders.
In the box squat, the lifter sits back onto a short box, momentarily relaxing the hip flexors, before contracting them and rising off of the box[4]. The use of a box sets a consistent depth and emphasizes the posterior chain over the muscles of the quadriceps.
The pistol squat, a freestanding one-legged squat where the non-lifting leg is held in free space.
The split squat, an assisted one-legged squat where the non-lifting leg is placed, at the ankle, on a knee-high platform behind the lifter.
The hindu squat is a squat done without weight where the heels are raised and the weight is placed on the toes. The knees track far past the toes. This is a controversial exercise, and it criticized for being damaging, evidencing the knee problems historically experienced by Indian wrestlers who did hundreds daily.
The Smith machine squat.
The squat also has a number of commonly specified depths:
The quarter squat descends about half of the way down towards a half squat.
The hams-parallel squat descends until the bottom of the thighs, the hamstrings, reach an imaginary line drawn parallel to the floor.
The quads-parallel or powerlifting legal squat descends until the crease of the top of the thighs and hips are at the same level as the knees.
The half squat descends to a depth that is between hams-parallel and quads-parallel.
The full or ass to the grass (ATG) squat descends past quads-parallel to the maximum that a lifter’s flexibility allows.
Squatting below parallel qualifies a squat as deep while squatting above it qualifies as shallow.
Individuals who find that they cannot safely perform the squat are advised to try the leg press or the duck press on the leg press machine.
Notes
^ The Insider’s Tell-All Handbook on Weight-Lifting Technique. Stuart McRobert, CS Publishing; 2nd edition, September 1999
^ The Insider’s Tell-All Handbook on Weight-Lifting Technique. Stuart McRobert, CS Publishing; 2nd edition, September 1999
^ Monster Muscle Online
^ Louie Simmons’ (of Westside Barbell) Description
External links
EXRX.net Bodybuilding style squat
EXRX.net Weightlifting style full squat
Squat Analysis - Discussion of squat safety in favor of “deep” squats and knees slightly past toes.
Strongman’s guide to good squatting and bad squatting
Learning the Squat A guide to the parables faced in learning the squat movement.
Smith Machine squat is unsafe
Leg Exercises Comic animations showing the squat and other basic leg exercises.
Trapbar deadlift
From Wikipedia, the free encyclopedia
The trapbar deadlift is a weight training exercise using a specialty bar known as a trapbar. As the name suggests, it is derived from the deadlift.
To perform the trapbar deadlift (TBDL), one loads the bar, steps inside the hollow portion of the bar, bends down, grasps the handles, stands erect, then lowers the bar to the ground in the exact opposite path.
Proponents of trapbar deadlifts include Hardgainer Magazine, Bob Whelan, the Cyberpump website, and Dr Ken Leistner and iron-game writer Paul Kelso.
Retrieved from “http://en.wikipedia.org/wiki/Trapbar_deadlift“
Wrist curl
From Wikipedia, the free encyclopedia
The wrist curl is a weight training exercise for developing just the wrist flexor muscles of the forearm. It is therefore an isolation exercise. Ideally, they should be done in combination with reverse wrist curls to ensure equal development of both the wrist flexor and wrist extensor muscles of the forearm.
Wrist curls can be performed with a dumbbell or with both hands holding a barbell. To perform a seated wrist curl, the lifter should be seated on a bench with his knees bent and the forearm(s) resting on the thigh. The palm should be facing up and the hand should be free to move completely up and down. At the starting point, the wrist should be bent back so that the fingers are almost pointing down at the floor. In a steady motion, the lifter should raise the weight by using the forearm muscles to bring the hand up as far as possible. The forearm itself should remain resting on the thigh. Then the weight should be slowly lowered back down to the starting point.
To perform a standing wrist curl, a barbell can be held in both hands with the palms facing backward. The bar should be behind the lifter. The same motion should be performed as in the seated wrist curl. The range of motion will be smaller but the standing wrist curl offers the benefit of providing the most stress on the target muscles at their peak contraction. A lifter can and should alternate between the two exercises during the training year.
The bench press is a form of weightlifting which primarily focuses on the development of the pectoral or chest muscles. The lifter lies on his/her back on a bench while pushing up and lowering down a weighted bar directly above the chest. While the exercise is primarily intended for the development of the chest, or pectoral muscles, it also helps develop the anterior deltoids, serratus anterior, as well as the triceps.
Contents
1 Variations
2 One-repetition fitness levels
2.1 Entry level requirements into the Hampton, New Hampshire Police Force
2.2 Vermont State Police MINIMUM entry standards
2.3 World records
3 See also
4 Notes
//
Variations
This article or section is not written in the formal tone expected of an encyclopedia article.
Please improve it or discuss changes on the talk page. See Wikipedia’s guide to writing better articles for suggestions.
Can be performed on an incline, on a decline, or on a stabilizer ball. Incline-version shifts some of the stress from the pectorals to the anterior deltoids and gives a greater stimulus to the “upper” pectorals, whereas decline is more demanding for the “lower” pectorals.
Varying width grips can be used to shift stress between pectorals and triceps.
Can also be performed with dumbbells which incorporates more use of stabilizer muscles. However the barbell bench press is a better exercise for strength, whereas the dumbell bench press isolates the pectoralis.
Each variation is intended to work different subgroups of muscles, or work the same muscles in slightly different ways. In the short term, the working of these different muscles may not necessarily promote a significant performance increase for the traditional bench press, but rather serve as a long term foundation to achieving an increase to an individual’s “one rep max”.
One-repetition fitness levels
Entry level requirements into the Hampton, New Hampshire Police Force
Multiply figure by body weight [1]:
Age Males Females
18-29 .96 .58
30-39 .86 .52
40-49 .78 .48
50-59 .70 .43
60+ .65 .41
Vermont State Police MINIMUM entry standards
Multiply figure by body weight [2]:
Age Males Females
20-29 1.06 .65
30-39 .93 .57
40-49 .84 .52
50-55 .75 .46
World records
The previous world record for the heaviest bench press at 1005 lb (456 kg) was set by Gene Rychlak under International Powerlifting Association rules in November 2004. This record was slightly broken. Scot Mendelson pressed 1,008 pounds on his first attempt at the Fit Expo at the 2006 Iron Man Bodybuilding contest on February 18, 2006. It must be noted that the different federations have subtly different rules on technique, the equipment that is allowed and whether performance enhancing drugs are tested for.
The heaviest “raw” bench press (without equipment such as denim shirts) is 713 lb (325 kg) by Scot Mendelson.
The world record for women’s bench press is 551 lb (250 kg), set on August 26, 2006 by Becca Swanson in Daytona Beach at the APF/WPO Debbie Kruck Bench Press Contest.
See also
Press up
International Powerlifting Federation rules: http://www.powerlifting-ipf.com/IPF_rulebook.pdf
The Ultimate Strength Chart: http://www.criticalbench.com/strengthchart.htm
Bent-over row
From Wikipedia, the free encyclopedia
Jump to: navigation, search
A bent-over row is a weight training exercise.
To perform this, the exerciser supports themself on a workout bench with one knee and one hand. With the other hand they lift a dumbbell from the floor to their side, until their upper arm is just beyond horizontal or at the height of their back. This is then lowered until their arm is extended and shoulder stretched forward.
A variation of this exercise can be performed using a barbell, by bending forward and pulling the barbell towards the chest.
Another variation would be doing the motion with straight arms in a semi-lock out position , this is done to decreace the levrage and isolate the latssimus dorsi more.
External links
ExRx description of doing this with a dumbbell
ExRx description of doing this with a barbell
Biceps curl
From Wikipedia, the free encyclopedia
The biceps curl is sometimes performed on the preacher bench, which helps to keep the upper arm motionless.
Standing barbell curls exercise for biceps
The biceps curl is a generic term that refers to a number of weight training exercises which target the biceps brachii muscle in order to develop one or more of the following attributes:
size
definition
strength
stamina
Biceps curls can be done using any of the following equipment:
Dumbbell(s)
Barbell
E-Z bar (also known as a “Bent bar”)
Cable machine
Biceps curling machine
Although the exercises differ, a common factor of each is a ‘curling’ motion, where a weight—attached to an item of equipment listed above—is moved through an arc, primarily using the strength of the biceps. The biceps is contracted to lift the weight upward through the arc, to a point where further movement is not possible. The biceps is then extended, lowering the weight back through the arc, to the start position. This contraction and extension together constitute a single repetition.
For example, when performing a biceps curl with a barbell, stand straight, with feet a few inches apart, grasping the bar with an underhanded grip and curling the bar upwards and inwards towards the upper part of the arms. Elbows should be kept close to the body. The biceps should be flexed when the bar has reached the top of its journey. Lower the bar slowly and with control.
The biceps curl can be done as a normal curl and a hammer curl.
The world record is 425 lbs (195.5 kg), held by Ronnie Coleman.
Retrieved from “http://en.wikipedia.org/wiki/Biceps_curl“
Clean and press
From Wikipedia, the free encyclopedia
The clean and press is a weight training exercise, and was part of the sport of weightlifting in the Olympics until 1972. It was removed from Olympic weightlifting due to difficulties in judging proper technique.
The clean and press technique consists of the two main movements of which it is named. The athlete first lifts the bar to his shoulders from a crouched position during the clean, and then presses it above his or her head while keeping the back straight. The difficulty in judging originated in how straight the back and neck had to remain while the bar was being pressed. Many enthusiasts consider the Russian team the originators of the slightly-bent back technique during the press.
External links
Olympic Press Techniques: The Way They Did It Before 1972
Deadlift
From Wikipedia, the free encyclopedia
Jump to: navigation, search
The Deadlift is a weight training exercise where one lifts a loaded barbell (or, in the case of the trapbar deadlift, a loaded trapbar) off the ground from a stabilized bent-over position. It is one of the three gauges of powerlifting, and is an excellent exercise for overall body development if done properly.
Contents
1 Overview
2 Muscles involved
3 Variations
4 Dangers
5 Technique
6 Trivia
7 References
8 External links
//
Overview
The deadlift is a compound movement that works all of the major and most of the minor muscles in the abdomen and lower body, with emphasis on the Erector spinae, lower back and back, along with the quadriceps, hamstrings, gluteus maximus. The remaining muscles are involved in stability control. The areas that garner the most benefit from this are primarily the Erector spinae, lower back and back along with the hips, thighs, buttocks, calves and to some extent, the trapezius, latissimus dorsi and forearms. It is, in a sense, the purest single event test of strength because it is one of the few lifts of dead weight (weight lying on the ground). In most other lifts the weight changes direction or starts in the air and several other athletic skills such as balance, coordination are emphasized. For example, both Olympic weightlifting events require a great deal of athletic skill in addition to strength. In addition, it is commonly believed to be the oldest test of strength dating back to cultures who competed at lifting the heaviest stones.
Muscles involved
Torso
Front
Abdomen
Rectus abdominis (under aponeurosis)
Obliques
Obliquus externus abdominalis
Back
Iliocostalis
Intertransversarii laterales lumborum
Latissimus dorsi
Levator scapulae
Longissimus
Quadratus lumborum
Rhomboideus major
Serratus posterior superior
Serratus posterior inferior
Splenius cervicis
Teres Major
Trapezius muscle
Legs
Quadriceps
Rectus femoris
Vastus lateralis
Vastus intermedius
Vastus medialis
Hamstrings
Biceps femoris muscle, long head
Biceps femoris muscle, short head
Semitendinosus
Semimembranosus
Hips
Gluteal muscles
Gluteus maximus
Gluteus minimus
Piriformis
Superior gemellus
Forearms
Flexor digitorum
Variations
The Romanian deadlift, in spite of its name, is not a true deadlift as the bar doesn’t touch the floor (except for initially picking the bar up) for the duration of the movement. If it does, it means proper form is not being executed. This variation places emphasis on the hamstrings and lower back. The method is to keep the knees almost straight through the motion, bending them very little, and bending mainly from the hips. This is the “almost straight leg” deadlift.
The Sumo deadlift is a variation of the deadlift whereby the legs are spread far apart to the sides, mimicking a sumo stance, hence the name. This variation changes the emphasis of the lift to the legs instead of the back, though it still plays a part to a lesser degree. The sumo deadlift is purported to be easier for those with large waists, and if done incorrectly, is capable of placing excessive stress on the hips and hamstrings, as well as the connective tissues of the pelvic bone and by extension, the lower back.
The archaic “dead weight lift”, or “dead weight lift with lifting bar” involved a T-bar with weight loaded on it while the lifter stood on sturdy chairs or other such platforms. An unbelievable amount of weight could be lifted in this manner due to its short range of motion; the main limitations are in the grip. This lift is similar to the modern day rack pulls, where a heavy amount of weight is lifted deadlift style a short distance in a power cage or squat rack.
There are three grips to use. Both overhand, both underhand, and a mixed overhand-underhand (sometimes called “offset,” “staggered,” “alternating”, or “mixed”) grip. Considering forearm strength, overhand and underhand grips still suffer from the bar potentially rolling about, which the mixed grip is capable of neutralizing, through the physics of reverse torsion. The mixed grip also allows more weight to be used for this reason.
In order to prevent the bar from rolling out of the hands, some lifters have been known to use an Olympic lifting technique known as the “hook” grip. This is similar to an overhand grip, but the thumbs are inside, allowing the lifter to “hook” onto them with the fingers. The hook grip can make it easier to hold heavier weights using less grip strength, and keeps both shoulders and elbows in a symmetrical position. While it theoretically takes much of the stress off of the joints which might be created by the twisting of a mixed grip it has the disadvantage of being extremely uncomfortable for the thumbs, something which those who advocate it says will pass once a lifter becomes accustomed to it. Another, but rarely used method is a combination of the mixed overhand-underhand grip and the hook grip, preferred by people who lift heavier weights than their grip can handle, but who don’t want to rely on lifting straps or other supportive gear.
The trapbar deadlift is a variation of the deadlift using a special U-shaped bar (a trapbar). This allows more clearance for the knees to pass “through” the bar.
Dangers
Improper form can precipitate new conditions, aggravate existing ones, and possibly cause injury, especially true the heavier one goes. Failure to keep the back straight during the movement causes undue stress to the spinal discs, by pinching the front and leaving a gap at the back, forcing the internal fluids to compress towards the back, and potentially causing at least one herniated disc. This is especially true of the lumbar region of the spine, which is designed to bear the bulk of the compressive forces on the upper body.
In addition, the compression can squeeze the spinal roots of the spinal cord, causing nerve-conditions like lumbago or sciatica.
Some weightlifters use special belts to keep their lower back stabilized. Whether or not these belts actually prevent injuries is debated.
Using an underhand grip is potentially hazardous on heavy deadlifts as a supinated grip shortens the biceps muscle and increases the load on it, possibly leading to a rupture of the muscle or connecting tendons. The risk is most notable in individuals without full flexibility in the elbow joint.
Technique
Start Position:
Feet shoulder width apart Symmetrical overhand grip* Bar against shins Shoulders vertically over the bar Back flat, pelvis and head aligned with spine Scapula retracted and depressed
Reverse the grip (over/under) when loading causes slippage. Use of straps should be minimized (for forearm size development in the bodybuilder, and grip strength in the athlete).
Get Set: (Immediately prior to take-off)
Extend the legs slightly to take up slack (tension on the bar). Inhale Brace the stomach muscles as if you are about to take a hit there. This creates a positive abdominal pressure to support the lift. Squeeze glutes. Raise tension in the upper back, where scapula position is to be held.
Take Off: (First pull from ground to just above the knees)
Extend the legs, imagining pushing the legs through the ground, using gluts as prime mover. As the legs extend, the trunk angle does not change (stays at the same angle as in start), i.e. the hips do not raise them faster than the shoulders?even slightly!). The upper back is maintained in a flat position (scapula retracted/depressed). Bar stays in contact with the skin at all times. Drive with legs?the back is a stabilizer!
Second Pull: (From just above the knees to standing)
Now you stand up, forcing the hips through with drive from the gluteals. Bar stays in contact with the skin at all times. Finish in an upright position (no need to hyperextend the trunk or roll the shoulders!). If the upper back position is held throughout, the shoulders will be down and back in the finish position automatically.
Lowering:
Unlike most exercises (including the squat), the eccentric phase of the deadlift is not a reverse mirror image of the concentric. Less importance is placed on the lowering phase unless there is a specific need; most lifters will lower the bar as quickly as possible while maintaining control.
Trivia
The All time world record is held by Andy Bolton (UK) with a conventional pull of 1003 lbs (455 kg, 2006), surpassing his previous record by 32 lbs. It was the first ever over 1000 lbs pull.
The all time sumo-style record currently belongs to Russian SHW (+125kg) Maxim Podtynny, who on 12th December 2001 lifted 412.5kg (909.4lbs).
The Romanian Deadlift was named by American lifters who saw a World Championship lifter from Romania performing it during the 1950’s.
In general (and without the use of supportive equipment), most people will be able to lift more weight with a deadlift than with a squat, owing to using supporting structures (which vary in strength just by their very nature) in a different manner, particularly the back and abdominal muscles. The deadlift makes more use of the back muscles, while the squat makes more use of the abdominal wall.
References
Exercise Prescription
Frédéric Delavier, Strength Training Anatomy, Human Kinetics, 2001, ISBN 0-7360-4185-0
External links
Standard deadlift, with animation
Romanian deadlift, with pictures
Sumo deadlift
Andy Bolton breaks the World Record
Retrieved from “http://en.wikipedia.org/wiki/Deadlift“
Forearm curl
From Wikipedia, the free encyclopedia
The forearm curl is an exercise move. The exercise is performed by standing straight, with feet a few inches apart, or sitting down, with arm extended along the top of the thigh. Grasp the bar with an overhanded grip and curl the bar upwards and inwards towards the upper part of the arms. Elbows should be kept close to the body. Lower the bar slowly and with control.
Retrieved from “http://en.wikipedia.org/wiki/Forearm_curl“
French Curl
From Wikipedia, the free encyclopedia
The French curl is a type of weight training exercise, primarily targeting the triceps muscles. It can be performed either with a barbell or two dumbbells.
1. In a supine position (laying on your back), hold the weight at arms length over your head. Keep your elbows just short of locked. 2. Slowly bend your elbow–moving your upper arm as little as possible–to lower the weight to just behind/above the head. 3. Extend your arms, raising the weight over your face.
Variation: Vertical French Curl In this variation, the exercise is performed while standing (or sitting on a device with a low backing–that allows your shoulders full range of movement). With respect to gravity, the weight is still lifted in the same manner. With respect to the body, the weight is instead held over the head rather than over the face.
As with all weight training movements, it is important to keep the weight under smooth control on both the way down and the way up. This exercise can be performed standing, sitting or lying on one’s back. As with most weight training exercises, it is recommended to start off with a lighter weight and then to gradually increase the weight as the muscles get stronger.
Note: This exercise is sometimes known as a skullcrusher or “nose-breaker”.
Good-morning
From Wikipedia, the free encyclopedia
Variant of good morning exercise with dumbbell hung from arms rather than held behind the neck.
Good morning is a weight training exercise wherein a barbell is held on the shoulders, behind the head. The person bends forward bow at the hips and recovers to upright. The good morning is so called because the movement resembles bowing to greet someone. It involves the hamstrings but is primarily used to strengthen the lower back; the degree of knee bend used will change the focus — nearly straight-legged involving the hamstrings most.
It is important to note that the spine does not twist or round at any point during the movement. The lifter should rather concentrate on pushing the hips back while keeping the spine straight or arched.
To aid in preventing a rounded back, the lifter’s chin should remain upright. A common technique is to focus the eyes on a spot at about belt height during the lift, reversing direction after lowering when the eyes come in line with the spot. At the bottom of the range of motion, this keeps the chin up and the head tilted back, facilitating a flat or slightly arched spine.
The good morning is an essential exercise in the Westside Barbell method and is often trained to near limit maximums. Developing strength in the lift aids in the recovery of a “bad” squat, reducing the risk of injury. Properly applied, it can also strengthen an individual’s deadlift; for this reason, it is a key exercise in the conjugate method of training this lift.
In Olympic weightlifting, the good morning is used as an assistance exercise to train the second phase of the clean or snatch pull. In this variation, the lifter will descend, reverse direction, and accelerate the ascent, rising up onto the toes at the conclusion of the lift. This mimics the rapid hip extension and subsequent toe-rise during the clean and jerk or snatch.
The good morning is a controversial exercise as some will claim that it leads to lower back injuries. Famously, Bruce Lee seriously injured himself while performing the exercise after an inadequate warm-up and overconfidently selecting his working weight. On the other hand, the good morning can also strengthen the lower back and prevent injury when properly applied.
External links
ExRx’s description
J.V. Askem’s description
Video clip illustrating good morning exercise
Retrieved from “http://en.wikipedia.org/wiki/Good-morning“
Leg press
From Wikipedia, the free encyclopedia
The leg press is a weight training exercise in which the individual pushes a weight away from them using their legs. The term leg press also refers to the apparatus used to perform this exercise. The leg press can be used to evaluate an athlete’s overall lower body strength.
Using the diagonal sled-type leg press machine.
There are two main types of leg press:
The diagonal or vertical ’sled’ type leg press. Cast iron weight disks (plates) are attached directly to the sled, which is mounted on rails. The user sits below the sled and pushes it upward with their feet. These machines normally include adjustable safety brackets that prevent the user from being trapped under the weight. A common mistake is to allow the sled to move all the way down, which may strain the knees and lower back. It should be lowered only until the knees are bent at a right angle (90 degrees).
The ‘cable’ type leg press, or ’seated leg press’, commonly found on multigyms. The user sits upright and pushes forward with their feet onto a plate that is attached to the weight stack by means of a long steel cable.
Contents
1 Muscle groups
2 Magnitude of Leg Press Lifts
3 See also
4 External links
//
Muscle groups
The leg press works the following muscle groups:
Quadriceps
Hamstrings
Gluteus maximus
Varying the angle between the sled and the backrest and/or the position of the feet on the plate puts more emphasis on one or the other muscle group.
Being a compound exercise, the leg press is unquestionably more effective than isolation exercises like the leg extension or the leg curl. It is in turn less effective than the squat, which works the muscles of the lower back as well. Due to the safety concerns associated with the squat, however, the leg press is often used as the primary lower body exercise.
Magnitude of Leg Press Lifts
Since the leg press stabilizes the lifter while he presses with his legs, it is possible for strength trainers to press very heavy weights (compared to the weight used for other excercises). Television host Pat Robertson claims to have leg pressed 2,000 pounds (around 900 kg) and a later statement also claimed that his doctor was capable of a 2,700 pound (1225 kg) leg press. Bodybuilder Ronnie Coleman is featured in videos wherein he leg presses 2250 pounds (1020 kg). However, an AskMen.com article states that it is not uncommon for men to leg press over 2000 pounds, with some men going over 3000 pounds (1363 kg) using a limited-range of motion. Many teenagers are capable of 1000+ pounds also. Typically a person cannot do much more than double the weight of their standard 1-repetition, full-range leg-press when attempting limited-range strength straining (i.e., if they can do 500 pounds full-range they could do no more than 1,000 pounds for limited range training). To compare, the world record for the squat is 1220 pounds (553.4 kg), according to Monster Muscle Online.
See also
Health
Exercise
Kinesiology
Personal trainer
Sport psychology
Exercise physiology
Physical Fitness Badge
General Fitness Training
National Physical Fitness Award
Social influences on fitness behavior
President’s Council on Physical Fitness and Sports
External links
AskMen.com - AskMen.com: leg presses over 3000 pounds not rare
Retrieved from “http://en.wikipedia.org/wiki/Leg_press“
Lunge (exercise)
From Wikipedia, the free encyclopedia
For other uses, see lunge (disambiguation).
The lunge is a weight training exercise that is used to strengthen the quadriceps muscle, gluteal muscles and the muscles comprising the “hamstrings”, the semitendinosus, the semimembranosus, and the biceps femoris. It is usually made more difficult by holding dumbbells in each hand, but it can be performed without weights.
To perform the exercise, the individual stands with their feet shoulder-width apart, and then steps forward as far as they can. The motion is continued until the back knee is nearly touching the ground. Then they return to their starting position, and repeat the exercise by stepping forward with their other leg.
The lunge is sometimes performed on an incline to increase the difficulty even further.
Retrieved from “http://en.wikipedia.org/wiki/Lunge_%28exercise%29“
Lying triceps extensions, also known as skull crushers, is one of the most stimulating exercises to the entire triceps muscle group in the upper arm. It works the triceps from your elbow all the way to your lats.
Execution
Lie on a flat bench with your feet on the ground and head just hanging off the top of it so the edge of the bench rests in the pit between your neck and head
Take your barbell (preferably an EZ Curl bar for optimal hand positioning) with an overhand grip (palms AWAY from you) and hold it out above your head so that your arms are supporting the weight but your arms are NOT straight over your face at 12:00, but more like 10 o’clock, with your feet at 3:00. All the weight should be on your triceps.
Now bend your arms at your elbow bringing the bar down close to the top of your forehead
Keep your elbows in the same position and don’t let them sway outward
Press back up to starting 10 o’clock position.
Important notes
make sure your elbows don’t move too much, try to keep them the same width apart during the whole movement
another variation is one done with dumbbells
External links
Tricep Workout Exercises
Retrieved from “http://en.wikipedia.org/wiki/Lying_triceps_extensions“
Military press
From Wikipedia, the free encyclopedia
The military press is a weight training exercise that is often used for bodybuilding or powerlifting in which the lifter remains vertical and raises and lowers the bar directly above their shoulders. It is intended for the development of the shoulder, or deltoid muscles. This exercise can be performed either seated or standing. It can be either cleaned off the floor to the shoulders before pressing or done off of a rack.
Pulldown exercise
From Wikipedia, the free encyclopedia
The Pulldown exercise or the Cable Lat Pulldown is a compound exercise designed to stress and develop the Latissimus dorsi (Lat). To feel this muscle in its motion, stand with your elbow in the air 45 deg from vertical above and in front of your shoulder. Rotate it through in a smooth arc down and back until it stops and is pointing down and back towards the floor at a 45 deg angle. The bunched up feeling in your back, where your arm hits, this is your Lat.
Pulldowns are a compound exercise because it does not completely isolate the Lat, the full range of the motion required by the exercise also works the biceps muscle in the arm and the muscles of the middle back. The exercise is useful when the weight to be used is larger or smaller than the bodyweight of the individual performing the exercise or, there are other mitigating factors that prevent the use of the chinup as effective for this muscle group. This is an excellent exercise for beginners to back work because it is a compound exercise. Ask your gym personnel or an experienced weight lifter for assistance in setting up and correct form.
Contents
1 Form
2 Other variations on this exercise
3 Notes
4 External links
//
Form
Form is very important to weight training. Improper form will not stress the correct muscles, which will minimize the impact of performing the exercise and/or can result in injury if not performed safely. Try to concentrate on working the primary muscle involved when perfoming any exercise. If performing this exercise in the same workout as another that will stress the biceps, perform this one first (if the training of the Lat is your primary concern), in order to ensure full exhaustion of the Lat rather than failing due to the biceps, which can be more effectively isolated by other exercises such as biceps curls.
To properly accomplish this exercise the athlete sits on a bench as part of a Lat pulldown machine. The feet should be flat on the floor and knees tucked under a padded bar, to keep the athlete seated firmly. Depending on the desired width of the grasp (moving hands closer, or farther apart will stress different parts of the muscles) grasp the overhead bar in a pronated, sometimes called overhand grip (hands facing away from you towards the front, knuckles up and toward the rear) pull your shoulders straight down towards the floor and pull smoothly downwards on the bar. The move should be executed by concentrating on attempting to bring the shoulder blades together in the back and your elbows as far towards the floor as possible. Do not lean back and use your body weight to pull the bar down. Arch your back in the middle and complete the downward move by touching the center of the bar to the collarbone area or upper chest. Hold in this position briefly, concentrating on form and bringing the shoulderblades close and contracting the Lat. Slowly and in a controlled manner, return the bar upward until your arms are straight, then move your shoulder blades wide and shoulders up high as if you are shrugging and allow the pull of the bar to stretch the muscles in your back that were contracted performing the exercise. Relax for a second, pause and repeat the exercise until repetitions are complete or muscle is exhausted, according to your plan. The finish, at the top of the reach and the downward shoulder movement at the beginning, is very important in ensuring complete muscle involvement and maximizing benefits derived from performing the exercise. [1].
Other variations on this exercise
This exercise can be varied by changing two major positions involving the grip. Different widths of the hands from nearly twice as wide as shoulder width to as close as inside the shoulder, and changing the position of the hands from overhand, to supinated, to parallel will alter the path the elbows take and thus stress different portions of the muscle. In addition the use of multiple cables are used by advanced bodybuilders to escape the motion limitations imposed by the use of a single bar.
Notes
1. ^ The Weider System of Bodybuilding. Joe Weider, Bill Reynolds , Contemporary Books ; May 1983
External links
Additional Lat pulldown exercises and videos
Another nice discussion on the finer points of form
Retrieved from “http://en.wikipedia.org/wiki/Pulldown_exercise“
Shoulder shrug
From Wikipedia, the free encyclopedia
The shoulder shrug is an exercise in weight training. To execute the exercise, the lifter stands erect, hands about shoulder width apart, and raises the shoulders as high as possible, and then lowers them, while not bending the elbows, or moving the body at all. Shoulder shrugs are used to develop the upper trapezius muscle. Shoulder shrugs are generally vertical in relation to the body. Larger gains in strength, endurance and muscle hypertrophy are gained when the exercise is done with added resistance, although the lifter may not have as large a range of motion as in a normal shrug done for active flexibility. An overhand, inside, outside, underhand or mixed grip can be used.
A barbell or smith machine may be used for added resistance, held in front of the thighs, resting on the quadriceps, or behind, resting on the hamstrings. Using these excludes inside and outside grips. One or two dumbbells, kettlebells or resistance bands can be used, together or opposite one another. A trapbar can also be used, necessitating an inside grip. Calf raise machines can also be used to execute the shrugging movement, by resting the pads on the shoulders and trying to raise the shoulders as high as possible. Many weight trainers favour this method because it does not involve gripping any weight.
A variation is the “Hise shrug” wherein the weights are placed on a bar, the bar is placed across the shoulders, behind the neck, and the bar is “shrugged” upwards. This places undue stress on the upper body and does not develop the arms in a natural pulling motion, and may not be a functional exercise.
The shoulders can also be shrugged up and down (relatively) in a handstand, creating a unique stressor for the shoulder girdle.
External links
http://www.exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html
Squat (exercise)
From Wikipedia, the free encyclopedia
The squat is a lower body exercise used in weight training. It is also a competitive lift in powerlifting and an essential movement in the sport of weightlifting. The exercise’s main emphasis is on the quadriceps and the glutes, but it also involves the hamstrings, the calves, and the lower back. The squat is often called “the king of exercises” because it “is capable of inducing more and faster muscle growth than any other exercise” (Dr. Fred Hatfield).
The squat is performed by bending the legs at the knees and hips, lowering the torso between the legs, and then reversing direction to stand up straight again. The torso remains relatively upright throughout the movement and acts as a supporting structure; this is unlike the deadlift. Proper technique is critical, otherwise serious injuries or weaker abdominals over a period of time can occur. The back must be kept straight and never rounded, otherwise excess strain can be placed on the spine and cause serious injury. Lifting belts can be used to help support the lower back.
Experts are divided on how squats can be done safely. Some believe the squat must not go too deep — beyond the point where the thighs are parallel to the floor — otherwise excess strain will be placed on the knees[1]. Others believe that thighs actually touching calves is acceptable, provided the knees do not travel farther forward than the toes. Still others believe that the knees may travel slightly past the toes. It does seem well agreed upon that the knees should not travel more than a few inches beyond the toes, and that they should stay in line with the toes, not buckling inwards or outwards.
The feet should be flat on the floor, with even distribution of weight between the heel and the ball of the foot during eccentric muscle action. In order to reach a range of motion beyond parallel, individuals without sufficient ankle flexibility may try putting a flat board beneath the heels to artificially improve their flexibility. Similarly, a wedge shaped board may be used, allowing the entire foot to remain in contact with a single surface, improving stability over the first technique. Both methods are short-term fixes and require that regular stretching and a full range of motion be employed to maintain and increase flexibility to the desired levels with the ultimate aim that the board’s use be eliminated. In the sport of weightlifting, a specifically designed squat shoe that has a heel elevated by an encased wooden block is commonly worn. Some experts discourage the use of a board or heel, however, because it may lead to a breakdown of proper form[2]. In any squat, even one performed without these depth-increasing aids, the lifter should take care to exert force from the heel of the foot and not from the toes during concentric muscle contraction in order to maintain balance and keep the focus on the muscles of the thigh.
Heavy barbell squats are best performed in the presence of one or more spotters, who can help to safely return the barbell to the squat rack at the end of the set if the lifter is unable to do so. The world record for the squat is 1220 lb (553.4 kg), performed by Mike Miller. [3]
The squat has a number of variants:
In the back squat, a barbell is held across the upper back.
In the hack squat, a barbell is held just behind the legs.
In the overhead squat, a barbell is held overhead at full extension in a wide-arm snatch grip.
In the front squat, the weight (usually a barbell) is held across the upper chest.
In the dumbbell squat, the weights are held hanging at the side.
In the dumbbell front squat, the weights are held resting on the shoulders.
In the box squat, the lifter sits back onto a short box, momentarily relaxing the hip flexors, before contracting them and rising off of the box[4]. The use of a box sets a consistent depth and emphasizes the posterior chain over the muscles of the quadriceps.
The pistol squat, a freestanding one-legged squat where the non-lifting leg is held in free space.
The split squat, an assisted one-legged squat where the non-lifting leg is placed, at the ankle, on a knee-high platform behind the lifter.
The hindu squat is a squat done without weight where the heels are raised and the weight is placed on the toes. The knees track far past the toes. This is a controversial exercise, and it criticized for being damaging, evidencing the knee problems historically experienced by Indian wrestlers who did hundreds daily.
The Smith machine squat.
The squat also has a number of commonly specified depths:
The quarter squat descends about half of the way down towards a half squat.
The hams-parallel squat descends until the bottom of the thighs, the hamstrings, reach an imaginary line drawn parallel to the floor.
The quads-parallel or powerlifting legal squat descends until the crease of the top of the thighs and hips are at the same level as the knees.
The half squat descends to a depth that is between hams-parallel and quads-parallel.
The full or ass to the grass (ATG) squat descends past quads-parallel to the maximum that a lifter’s flexibility allows.
Squatting below parallel qualifies a squat as deep while squatting above it qualifies as shallow.
Individuals who find that they cannot safely perform the squat are advised to try the leg press or the duck press on the leg press machine.
Notes
^ The Insider’s Tell-All Handbook on Weight-Lifting Technique. Stuart McRobert, CS Publishing; 2nd edition, September 1999
^ The Insider’s Tell-All Handbook on Weight-Lifting Technique. Stuart McRobert, CS Publishing; 2nd edition, September 1999
^ Monster Muscle Online
^ Louie Simmons’ (of Westside Barbell) Description
External links
EXRX.net Bodybuilding style squat
EXRX.net Weightlifting style full squat
Squat Analysis - Discussion of squat safety in favor of “deep” squats and knees slightly past toes.
Strongman’s guide to good squatting and bad squatting
Learning the Squat A guide to the parables faced in learning the squat movement.
Smith Machine squat is unsafe
Leg Exercises Comic animations showing the squat and other basic leg exercises.
Trapbar deadlift
From Wikipedia, the free encyclopedia
The trapbar deadlift is a weight training exercise using a specialty bar known as a trapbar. As the name suggests, it is derived from the deadlift.
To perform the trapbar deadlift (TBDL), one loads the bar, steps inside the hollow portion of the bar, bends down, grasps the handles, stands erect, then lowers the bar to the ground in the exact opposite path.
Proponents of trapbar deadlifts include Hardgainer Magazine, Bob Whelan, the Cyberpump website, and Dr Ken Leistner and iron-game writer Paul Kelso.
Retrieved from “http://en.wikipedia.org/wiki/Trapbar_deadlift“
Wrist curl
From Wikipedia, the free encyclopedia
The wrist curl is a weight training exercise for developing just the wrist flexor muscles of the forearm. It is therefore an isolation exercise. Ideally, they should be done in combination with reverse wrist curls to ensure equal development of both the wrist flexor and wrist extensor muscles of the forearm.
Wrist curls can be performed with a dumbbell or with both hands holding a barbell. To perform a seated wrist curl, the lifter should be seated on a bench with his knees bent and the forearm(s) resting on the thigh. The palm should be facing up and the hand should be free to move completely up and down. At the starting point, the wrist should be bent back so that the fingers are almost pointing down at the floor. In a steady motion, the lifter should raise the weight by using the forearm muscles to bring the hand up as far as possible. The forearm itself should remain resting on the thigh. Then the weight should be slowly lowered back down to the starting point.
To perform a standing wrist curl, a barbell can be held in both hands with the palms facing backward. The bar should be behind the lifter. The same motion should be performed as in the seated wrist curl. The range of motion will be smaller but the standing wrist curl offers the benefit of providing the most stress on the target muscles at their peak contraction. A lifter can and should alternate between the two exercises during the training year.
Subscribe to:
Posts (Atom)
