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Sports where strength training is central are bodybuilding, weightlifting, powerlifting, strongman, Highland games, shotput, discus throw, and javelin throw. Many other sports use strength training as part of their training regimen, notably football, wrestling, rugby, track and field, rowing, lacrosse, basketball, and hockey. Strength training for other sports and physical activities is becoming increasingly popular.
The basic principles of strength training involve a manipulation of the number of repetitions (reps), sets, tempo, exercises and force to cause desired changes in strength, endurance or size by overloading of a group of muscles. The specific combinations of reps, sets, exercises, resistance and force depend on the purpose of the individual performing the exercise: to gain size and strength multiple (4+) sets with fewer reps must be performed using more force. Exercise selection should be limited to the basic foundational barbell movements such as the squat, bench press, deadlift, overhead press and bent-over row.
In one common method, weight training uses the principle of progressive overload, in which the muscles are overloaded by attempting to lift at least as much weight as they are capable. They respond by growing larger and stronger. This procedure is repeated with progressively heavier weights as the practitioner gains strength and endurance. Commonly, each exercise is continued to the point of momentary muscular failure. Contrary to widespread belief, this is not the point at which the individual thinks they cannot complete any more repetitions, but rather the first repetition that fails due to inadequate muscular strength. Training to failure is a controversial topic with some advocating training to failure on all sets while others believe that this will lead to overtraining, and suggest training to failure only on the last set of an exercise.
Split training involves working no more than three muscle groups or body parts per day, instead spreading the training of specific body parts throughout a training cycle of several days. Training all the muscles in the body individually through their full range of motion in a single day is generally not considered possible due to caloric and time constraints. Split training involves fully exhausting individual muscle groups during a workout, then allowing several days for the muscle to fully recover. Muscles are worked roughly twice per week and allowed roughly 72 hours to recover.
Three important variables of strength training are intensity, volume, and frequency. Intensity refers to the amount of work required to achieve the activity, and is proportional to the mass of the weights being lifted. Volume refers to the number of muscles worked, exercises, sets and reps during a single session. Frequency refers to how many training sessions are performed per week.
It is widely accepted that strength training must be matched by changes in diet in order to be effective. Adequate protein is generally believed to be required for building skeletal muscle with popular sources advising weight trainers to consume a high-protein diet. Protein that is neither needed for cell growth and repair nor consumed for energy is converted by the liver into fat, which is then stored in the body.
Due to the androgenic hormonal differences between males and females, the latter are generally unable to develop large muscles regardless of the training program used. Normally the most that can be achieved is a look similar to that of a fitness model.
*****Muscle is denser than fat, so someone who builds muscle while keeping the same body weight will occupy less volume; if two people weigh the same (and are the same height) but have different lean body mass percentages, the one with more muscle will appear thinner.
Weightloss: Hypertrophy serves to maintain muscle mass, for an elevated basal metabolic rate, which has the potential to burn more calories in a given period of time compared to aerobics. This helps to maintain a higher metabolic rate which would otherwise diminish after metabolic adaption to dieting, or upon completion of an aerobic routine.
****Muscle hypertrophy involves an increase in size of skeletal muscle through an increase in the size of its component cells. Hypertrophy can be broken down into two types of categories: myofibril and sarcoplasmic. Each of these specific types of muscle hypertrophy will result in increasing size of cells, but not of equal effect. Sarcoplasmic hypertrophy is focused on increasing the actual size of the muscle, and less on increasing strength. Myofibril hypertrophy will focus more on strength increase and less on an increase in the size of the skeletal muscle.
Basically, strength training helps you::
- Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
- Control your weight. As you gain muscle, your body begins to burn calories more efficiently. The more toned your muscles, the easier it is to control your weight.
- Boost your stamina. As you get stronger, you won't fatigue as easily. Building muscle also contributes to better balance, which can help you maintain independence as you age.
- Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including back pain, arthritis, obesity, heart disease and diabetes.
- Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.
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