Depending on what your goals are will determine how you go about each exercise. There is “no one size fits all” when it comes to working out; everyone has different types of training they enjoy, everyone has different goals and everyone’s physiology is different; what works for me might not work for you and vice versa…we are all so wonderfully unique!
What many people new to weight training are unaware of, is the fact that there are so many variables we can manipulate when performing an exercise, to tailor it to our own specific goals. Although it is true that everyone is different, the basic science behind the different methods of weight training is the same for most.
Very simply, this can all be broken down into three separate training methods…
- This is essentially the ability of a muscle/muscle group to repeatedly exert a force against a resistance.
- Useful for those new to weight training as it can help build a strong foundation before lifting heavier weights.
- 12-15 reps with a lighter weight
- 1 minute rest between sets
- The growth/increase in size of a muscle
- Used by those who are looking to increase lean muscle mass
- 8-12 reps with a moderate weight
- 1-1.5 minute rest between sets.
- The amount of force a muscle can produce in one effort, i.e. the heaviest weight you can lift for a certain number of repetitions
- Used by experienced weight lifters. It is recommended that when performing strength training you have someone to spot you while you perform each set.
- 1-6 reps with a heavier weight
- 2+ minute rest between sets (increase rest period as weigh increases and number of reps decrease)