Weight Training 101: Sequence, Speed, Resistance and Range
Sequence and Speed
How do you plan the sequence of a strength exercise regimen for maximum muscle coverage? It all starts with working the larger muscle groups; then, compounding the movements toward working the smaller muscle groups as well as isolation movements. The strategy is to save enough energy for the more demanding and elaborate exercises.
For instance, the best way to sequence workouts for the hamstrings and quadriceps is by staggering, the machine exercises after lunges. The same rule applies to triceps and push-ups. Then the push-ups can be followed by kick-backs and presses.
The velocity at which movement is performed is another vital factor of exercise. The appropriate training pace ranges between one and two and a half seconds for lifting, the concentric portion of the exercise; and three to four seconds for lowering, the eccentric portion of the movement. Overly rapid jerky movements are when injuries transpire. They should be avoided. Unnecessary stress is placed on both the muscle and connective tissues. Not to mention, quick lifting robs the muscles of essential strength benefits.
How can you determine the number of repetitions needed to execute specific exercises? It depends on the weight or resistance that is being used. Maximum resistance is deemed as the highest possible weight one can lift one time in proper form. For the most part, most individuals are capable of completing 6 repetitions 85 percent of their maximum resistance. Eight repetitions can be done with 80 percent of maximum resistance while 10 repetitions should account for 75 percent of the maximum resistance. (For each repetition, the maximum resistance decreases at five percent increments).
Weight training tip: The use of over 85 percent of maximum resistance heightens the risk of injury. A safe and productive training recommendation is between eight and 12 repetitions at 70 to 80 percent of the maximum resistance.