2

What You Will Do

Identify the basic eight free-weight routine.Identify various programs designed for building strength and power.Design and implement resistance programs for strength, power, and muscle mass.

3

Terms to Know

pyramid training

multiple sets

negative reps

supersets

compound sets

multiple hypertrophy sets

4

Achieving Muscular Fitness

To achieve muscular fitness, you must set training goals and plan exercise programs to achieve your goals.

5

The Basic Resistance Fitness Program

Basic resistance-training goals include:

Strength Hypertrophy Endurance Fitness

and Toning

A program, known as the “basic eight,” can help you achieve these goals.

6

The Basic Resistance Fitness Program

The basic eight exercises work the entire body.

They take relatively little time and a minimum of equipment.

7

The Basic Resistance Fitness Program

The basic eight program targets these eight body areas:

Chest

Back

Shoulder

Biceps

Triceps

Thighs

Calves

Abdominals

8

Programs Designed for Strength and Power

There are several different programs that can be used to increase strength and power.

All involve training loads that exceed 80 percent of the lifter’s 1RM.

 

These programs are not recommended for beginners.

9

Programs Designed for Strength and Power Pyramid training is often used to improve skill-related fitness.

Pyramid training

An approach to training that uses

progressively heavier weights and fewer reps

through successive sets of an exercise.

Term to Know

The weight added for each set is determined by increasing the percentage of the lifter’s 1RM for that exercise.

10

Programs Designed for Strength and PowerPyramid training is best suited for larger muscle groups, such as those in the chest, back, legs, and shoulders.

Athletes frequently use this approach to improve their skill-related fitness.

11

Programs Designed for Strength and Power When doing multiple-sets, the number of reps will range from two to six and should be done to the point of fatigue.

Multiple sets

An approach in which the lifter uses the same

amount of weight for three to five

sets at a training load of 80 to 95 percent of his or

her 1RM.

Term to Know

A recovery time of two to three minutes is allowed between sets.

12

Programs Designed for Strength and Power When doing negative reps, the concentric phase is handled by one or more spotters.

Negative reps

An approach in which the lifter

does the eccentric, or negative phase

of an exercise only, using a

weight 10 to 15 percent greater than your 1RM.

Term to Know

Three to four reps per set is the recommended maximum for this exercise.

13

Programs Designed for Building Muscle Mass Several programs are available to experienced lifters whose primary training goal is to increase muscle mass, also called hypertrophy.

All involve training loads of approximately 70 percent of the lifter’s 1RM.

 

These programs are not recommended for beginners.

14

Programs Designed for Building Muscle Mass Supersets are an effective way to keep opposite muscles balanced in strength.

Supersets

A training approach in with

the lifter alternately performs sets of

exercises that train opposing muscles,

without resting between sets.

Term to Know

They are efficient because they allow you to work two muscles at the same time.

15

Programs Designed for Building Muscle Mass Unlike supersets, compound sets train the same muscle group.

Compound sets

A training approach in which lifters do alternate sets of exercises

without allowing for rest between the

sets.

Term to Know

Compound sets are most effective with large muscle groups and should be done approximately every third workout.

16

Programs Designed for Building Muscle Mass The training load for multiple hypertrophy sets is between 65 and 80 percent of the lifter’s 1RM.

Multiple hypertrophy sets

A training approach in which

lifters use the same amount of

weight throughout and to the point of

fatigue.

Term to Know

The number of reps per set is eight to 10, and the rest period between is from 30 to 90 seconds.

17

Lesson 4 Review

1. Vocabulary What is a superset?

2. Recall Explain how pyramid training works.

3. Recall Which approach to weight training works opposite muscles? Explain.

Reviewing Facts and Vocabulary

1. Vocabulary

Alternately performing exercises that train opposing muscles, without resting between sets.

2. Recall

A training program that uses progressively heavier weights and fewer reps through successive sets of an exercise.

3. Recall

The superset program works opposing muscles.

End ofEnd of

Table of ContentsTable of ContentsTable of ContentsTable of Contents