I'll probably have someone ridicule me for saying this, but I don't my sharing my mistakes.
When I first started lifting, I listen to a few friends who said just eat a lot and lift heavy. They said lift the heaviest thing you can for five reps, until that becomes easy, then add more weight. Additionally, I hadn't known about strengthens ligaments or stabilizing muscles.
Luckily by trade I am a natural researcher and question asker. I learned quickly that this was not gonna end well, but not quick enough to not set in a mild case of shoulder impingement. I was lifti heavier than I should have been.
Even as of recently I learned to lower weights and use more control, and it feels better.
My point is, info like real muscle is offering is a great place to learn why there is a system too lifting. People think it's all about just lifting stuff, and that's far from true.
Quote:
Originally Posted by realmuscle
Designing the Program
Once a training program has been selected, one must design the actual program. To determine the intensity of each exer- cise you need to determine your one repetition maximum (1RM)( see Figure 3). From the 1RM, your weight load for a particular exercise is calculated based on a percentage of the 1RM. Your workouts will be designed based on the calculat- ed weight loads. After training for a while (when the exercise becomes easier to perform, or when repetitions are complet- ed with additional repetitions), it will become necessary for the intensity to change. A conservative method of increasing the weight load is the “2-for-2 rule.” This suggests that when an athlete can perform two or more repetitions over their assigned repetition goal in the last set of the exercise for two consecutive workouts, weight should be added to that exer- cise for the next workout.2 Using this rule will help to keep the training workouts progressing and maintaining intensity as strength, power and size are improved.
Summary
There is a specific use for training strength, size and power in sport. Knowing your sport and your goals will help to determine what you should focus on in your year-round training program. Hypertrophy for muscle growth, strength for generating force, and power for generating force with speed.
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