Basic Resistance Fitness Program for Strength and Power

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. pyramid training multiple sets negative reps supersets compound sets multiple hypertrophy sets Terms to Know

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. Term to Know Pyramid training An approach to training that uses progressively heavier weights and fewer reps through successive sets of an exercise. Programs Designed for Strength and Power Pyramid training is often used to improve skill-related fitness. 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 Power Pyramid 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. Term to Know 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. Programs Designed for Strength and Power When doingmultiple-sets, the number of reps will range from two to six and should be done to the point of fatigue. A recovery time of two to three minutes is allowed between sets.

12. Term to Know 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. Programs Designed for Strength and Power When doing negative reps, the concentric phase is handled by one or more spotters. 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. Term to Know Supersets A training approach in with the lifter alternately performs sets of exercises that train opposing muscles, without resting between sets. Programs Designed for Building Muscle Mass Supersets are an effective way to keep opposite muscles balanced in strength. They are efficient because they allow you to work two muscles at the same time.

15. Term to Know Compound sets A training approach in which lifters do alternate sets of exercises without allowing for rest between the sets. Programs Designed for Building Muscle Mass Unlike supersets, compound sets train the same muscle group. Compound sets are most effective with large muscle groups and should be done approximately every third workout.

16. Term to Know Multiple hypertrophy sets A training approach in which lifters use the same amount of weight throughout and to the point of fatigue. Programs Designed for Building Muscle Mass The training load for multiple hypertrophy sets is between 65 and 80 percent of the lifter’s 1RM. 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 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. • Vocabulary What is a superset? • Recall Explain how pyramid training works. • Recall Which approach to weight training works opposite muscles? Explain.

18. End of Table of Contents