Chapter 4 – Muscular Strength and Endurance
Setting Resistance Training Goals
With an understand of how muscles function in training and how muscular strength and endurance can be assessed, lets look at putting together a resistance training program for improvement in muscular strength ands/or endurance. This fitness plan should include activities that are safe, meet the recommendations for resistance training, and are adapted to meet your personal goal. A muscular strength or muscular endurance fitness goal should focus on the process of training and meet the SMART goal standards previously discussed.
Example of a SMART goal for Muscular Strength Training:
I will train lower body (squats and box jumps) 3 times per week for the next 8 weeks to improve lower body strength.
Example of a SMART goal for Muscular Endurance Training:
I will train core 5 times per week for the next 4 weeks to improve core endurance.
Applying the FITT Principle
The table below provides instructions for designing an effective resistance exercise program:
How to use this in training: a person would set specific values for each of the components of FITT that meet their current level of fitness and lifestyle. As the body adapts, and the specified workout feels easier the Overload Principle would continue to be used by adding to any one of the components at a time to increase demands on the body. These adaptions to a program may happen as often as every few weeks to maintain adequate demands on the body to continue to see improvements in fitness.
Example:
Strength Training for 19 year old male
Squat 1RM of 225lbs
- Frequency: 3 days per week
- Intensity: 80%1RM (180lbs)
- Time/duration: 3 sets of 6 repetitions
- Type/mode: barbell squats
- Overload: Increase weight by 10 lbs when able to complete an additional 2 reps
Bench press 1RM of 200lbs
- Frequency: 3 days per week
- Intensity: 70%1RM (140lbs)
- Time/duration: 3 sets of 8 repetitions
- Type/mode: bench press
- Overload: Increase weight by 5 lbs when able to complete an additional 2 reps
Endurance Training for 19 year old male
Push-up score of 24 in 1 minute
- Frequency: 4 days per week
- Intensity: Body weight
- Time/duration: 3 sets of 10 repetitions
- Type/mode: push ups
- Overload: Increase repetitions by 2 every 2 weeks
Low Plank hold score of 45 seconds
- Frequency: 5 days per week
- Intensity: Body weight
- Time/duration: 2 sets of 35 seconds
- Type/mode: plank hold
- Overload: Increase time by 5 seconds every week
Recommendations for Resistance Training Exercise
- Perform a minimum of 8 to 10 exercises that train the major muscle groups.
- Workouts should not be too long. Programs longer than one hour are associated with higher dropout rates.
- Choose more compound, or multi-joint exercises, which involve more muscles with fewer exercises.
- Perform one set of 8 to 12 repetitions to the point of fatigue.
- More sets may elicit slightly greater strength gains, but additional improvement is relatively small.
- Perform exercises at least 2 days per week.
- More frequent training may elicit slightly greater strength gains, but additional improvement is relatively small since progress is made during the recuperation between workouts.
- Perform exercises using proper form.
- Perform exercises through a full range of motion.
- Elderly trainees should perform the exercises in the maximum range of motion that does not elicit pain or discomfort.
- Perform exercises in a controlled manner.
- Maintain a normal breathing pattern or breathe out during the power phase of the exercise.
- If possible, exercise with a training partner.
- Partners can provide feedback, assistance, and motivation.
Position Stand on Progression Models in Resistance Training for Healthy Adults2
- Utilize both concentric and eccentric muscle actions.
- Utilize single and multiple joint exercises.
- Exercise sequence:
- large before small muscle group exercises
- multiple-joint exercises before single-joint exercises
- higher intensity before lower intensity exercises
- When training at a specific load:
- 2-10% increase in load if one to two repetitions over the desired number
- Training frequency:
- 2-3 days per week for novice and intermediate training
- 4-5 days per week for advanced training
- Novice training:
- 8-12 repetition maximum (RM)
- Intermediate to advanced training:
- 1-12 RM using periodization* (strategic implementation of specific training phases alternating between phases of stress and phases of rest)
- eventual emphasis on heavy loading (1-6 RM)
- at least 3-min rest periods between sets
- moderate contraction velocity
- 1-2 s concentric, 1-2 s eccentric
- Power training (two general loading strategies):
- Strength training
- use of light loads
- 30-60% of 1 RM
- fast contraction velocity
- 2-3 min of rest between sets for multiple sets per exercise
- emphasize multiple-joint exercises especially those involving the total body
- Strength training
-
- Local muscular endurance training
- light to moderate loads
- 40-60% of 1 RM
- high repetitions (> 15)
- short rest periods (< 90 seconds)
- Local muscular endurance training
Recommendations should be viewed within the context of an individual’s target goals, physical capacity, and training status.
Exercise Order for Resistance Training
The general guidelines for exercise order when training all major muscle groups in a workout is as follows:
- Large muscle group exercises (i.e., squat) should be performed before smaller muscle group exercises (i.e., shoulder press).
- Multiple-joint exercises should be performed before single-joint exercises.
- For power training, total body exercises (from most to least complex) should be performed before basic strength exercises. For example, the most complex exercises are the snatch (because the bar must be moved the greatest distance) and related lifts, followed by cleans and presses. These take precedence over exercises such as the bench press and squat.
- Alternating between upper and lower body exercises or opposing (agonist–antagonist relationship) exercises can allow some muscles to rest while the opposite muscle groups are trained. This sequencing strategy is beneficial for maintaining high training intensities and targeting repetition numbers.
- Some exercises that target different muscle groups can be staggered between sets of other exercises to increase workout efficiency. For example, a trunk exercise can be performed between sets of the bench press. Because different muscle groups are stressed, no additional fatigue would be induced prior to performing the bench press. This is especially effective when long rest intervals are used.3
The most effective type of resistance-training routine employs a variety of techniques to create a workout program that is complete and runs the gamut, from basic to specialized. Learning different methods of training, different types of resistance, and the recommended order can help you acquire a balanced, complete physique. That does not mean that these training methods will help everybody to win competitions, but they will help you learn how to tune in to your body and understand its functions through resistance and movement. This knowledge and understanding develops a valuable skill, allowing you to become more adept at finding what works best for you on any given day.
