8-Things to Know About Using HGH and Steroids | The Sports Steroid-Juicing Controversy | Biceps and Triceps for Optimal Health | Bodybuilding and Lean Muscle Sculpting Exercises Part I | Body building and Muscle Sculpting Exercises Part II | Bodybuilding Made Safe | Weight Training 101: Sequence, Speed, Resistance and Range | How to Work Major Muscle Groups During Weight Training | Is Strength Training Recommended for Women? | Are Back Belts Good Bodybuilding Aids?
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.

Pointers on Diverting Weight Lifting Pain |The Bulk Factor on Weight Lifting | Avoiding Bodybuilding Problems | Exercise Movements From A-C | Strategies for Creating a Strength Training Plan| Bodybuilding Made Safe | Strength Training Through Major Muscle Anatomy | Are You an Exercise Saboteur? | Profile of an Exercise Procrastinator | Journaling for Fitness and Weight Loss