Training
In order to achieve the above four manifestations of strength through strength training, it is necessary to use specific training methods for specific goals. First of all, it should be said that the current fitness level should be taken into account when selecting the training methods. It makes no sense for a beginner in strength training to work with maximum weights.
Strength training can be very demanding in terms of coordination, so complex movement sequences must first be learned.
- Load:The load is always given as a percentage and always refers to the maximum power that can be produced. If you press a maximum of 100 kg when bench pressing, a training with 50% = 50 kg would be.
- Repetition:Number of repetitions in a set (e.g. 15 phr.
)
- Sentences:z. B. 3 sets of 15 repetitions
- Pause:Time between sentences
Training Methods
We distinguish 6 different training methods: 1. basic training The basic training is a strength training for beginners, children and teenagers, health and general fitness. In addition to muscle building, the compensation of muscular imbalances (caused by one-sided strain or bad posture) and fat loss are important. The load is low to medium (30-40%) during this training.
This means that if I manage 50 kg once with one device, I would have to train with about 15-20 kg with this method. The number of repetitions is very high (> 30 up to 100 cc). Per machine you do about 3 – 5 sets with about 1 minute break between the sets.
- Basic Training
- Fitness training for sporty beginners
- Fitness training for advanced students
- Hypertrophy training (muscle building training)
- Pyramid Training
- Intramuscular coordination/strengthening
2. fitness training for sporty beginners This training requires a certain physical fitness. The intensity is about 50% of the maximum power. The number of repetitions is approx.
10- 15 with at least 5 sets per machine. The break between the sets should not be longer than 2 minutes. When doing basic and fitness training for beginners, the main goal should not be muscle building, but rather the development of a good strength base for future strength training.
The adaptation of the muscles through strength training is anyway much more intensive for beginners than for advanced athletes. A beginner starts bench press with a weight of 35 kg. Through targeted strength training it is possible for him to double his training weight to 70 kg within a year.
(For an advanced strength athlete this goal would be unattainable). This fact of better adaptation and performance improvement for beginners is not only a reason for starting with strength training, but also serves as motivation, since performance successes are recorded very quickly. However, the body needs 3-4 weeks to adapt to the muscular load.
One should follow the recommendations and always consult the instructor to avoid injuries. When bench pressing, a rupture of the chest muscle fibres should be avoided. Accordingly, the training must be very extensive (train as many muscle groups as possible) and balanced (agonists and antagonists (= train opponents).
3. advanced fitness training In this form of strength training, the complex development of strength continues to play a major role. The intensity is 70- 85% of the maximum power, with 5 to 10 repetitions, until the muscle is completely tired.The number of sets is min. 3 – max.
6 and the pause length is 1 – 2 minutes. The higher load during this training leads to more fatigue, which causes the muscle to grow stronger during this training. 4. hypertrophy trainingMuscle building training The aim of training with this method is to build muscle mass.
The hypertrophy method is part of maximum strength training, as it involves training at very high intensities. The intensity is 80-90%, so the number of repetitions is reduced to a maximum of 5. Due to the high intensity, the muscle also needs more time to recover, so a 2-3 minute break between sets is necessary.
The training range is about 5 – 6 sets. This method for targeted muscle build-up should only be used after at least six months of strength training. 5th pyramid training: A special and often used form of strength training is the pyramid training.
In this case, the same number of repetitions and intensity is not trained on one machine, but the load is increased with each set. It starts with medium to light load (50-60%) and repetition (12-15), up to submaximal or maximum load and only one repetition. Example: 1st set: 15 repetitions, 2nd set: 12 repetitions, 3rd set: 7 repetitions, 4th set: 4 repetitions, 5th set.
1 repetition 6th Intramuscular coordinationstrength increase This training method is no longer about the health and fitness of strength training. It is also not about mass building, but about the ability of the muscle to produce as much strength as possible in the shortest possible time. The intensity is therefore maximum (95- 100%) and therefore only one repetition is done and the breaks are 3 – 5 minutes long.
This method is mainly used for sports such as shot put or sprinting. For beginners this method is not suitable at all. Bodybuilding is a form of body modeling through specific training methods for muscle building and strict control of food intake.
The primary goal is not to increase strength, but to define muscle mass through intensive training and drainage of the muscles. However, the targeted muscle build-up is only achieved through targeted strength training. The training methods used in bodybuilding are only suitable for advanced athletes, as there is a high risk of health hazards.
Here you will find detailed information on the subject of training methods with the expander described in layman’s terms. In recent years, expander training has not been able to prevail over conventional strength training with dumbbells, although training with the expander offers numerous advantages. Due to the continuous increase of the pulling resistance, the strain on the muscles increases during the movement. Workout with the expander allows effective and inexpensive strength training at home.
