Powerline P2X User Manual download pdf (Page 41)

EXERCISE PRESCRIPTION

Sets

Sets are deﬁned as a combination of any number of reps of

one exercise. The number of sets used in a workout is directly

related to training results. Typically, two to three sets are used

by intermediate and advanced lifters to achieve optimum

gains in strength. Experts agree that multiple-set systems

work best for the development of strength and muscular

endurance. Gains will be made at a faster rate by using a

multiple-set system than gains achieved through a single-set

system. The use of a single set of an exercise is recommend-

ed and very effective for individuals who are untrained or just

beginning a resistance training program. One-set programs

might also be used for simple maintenance once you are in

shape. It is important to note that low-volume set programs

will increase strength in untrained individuals, but more com -

plex physiological adaptations, such as gains in muscle mass,

tone, size, and performance usually requires higher-volume

set training for the best results. Multiple sets of an exercise

present a more intense training stimulus to the muscles dur -

ing each set. Once your desired initial ﬁtness level has been

achieved, multiple-set performances of the exercise using the

proper resistance (with speciﬁc rest periods between sets) will

take you to the next level of strength training, endurance, and

muscular development.

Resistance Used

The amount of resistance used for a speciﬁc exercise is prob -

ably the most important variable in resistance training. When

designing a resistance training program, a weight for each

exercise must be chosen. The use of repetition maximums

(RM): the exact resistance that allows only a speciﬁc number

of repetitions to be performed, is probably the easiest method

for determining a resistance. Typically, one uses a training RM

target or a RM target zone. Example: If your RM zone is 8 to

12 repetitions and you cannot lift the weight at least 8 times

using proper form, the weight is too heavy. On the other hand,

if you can easily lift the weight 12 times, the weight is too

light. In either case, the weight needs to be changed. As the

strength level of the lifter changes over time, the resistance is

adjusted so a true RM target or target zone resistance is used.

Rest Periods Between Sets and Exercises

One frequently overlooked variable in exercise prescription

is the length of the rest period between sets and between

different exercises. Your desired ﬁtness goals will normally

determine the amount of time you allow your body to rest.

Exercises involving high repetitions (15 to 20) and a high

number of sets (3 to 4) with short rest periods (30 seconds)

between sets will raise metabolic demands. This in turn will

burn excess body fat and increase muscular endurance. Short

rest periods are a characteristic of circuit weight training, and

the resistances used are typically lighter. This type of workout

is best for trimming body fat and toning muscle. Exercises

with heavier resistance and fewer sets usually have a longer

resting period between sets. The results of using this method

are normally increased muscular strength and mass. If the

desired outcome is to gain overall muscle mass, your exercise

prescription should lean toward a higher weight resistance

doing 2 to 6 repetitions per set, with a rest period of 3 to 4

minutes between each set.

Rest Periods Between Workouts

The amount of rest between training sessions depends on the

recovery ability of the individual. Most experts agree that three

workouts per week with one day of rest between sessions

allows adequate recovery, especially for the beginner. If the

resistance training is not excessive, only moderate amounts

of delayed muscular soreness should be experienced one day

after the session. As the lifter advances and his or her body is

better able to tolerate and recuperate from the resistance

exercise sessions, the frequency of training can be increased.

Well-conditioned athletes may be capable of, and need

training frequencies of 4 to 5 days in a row to improve

signiﬁcantly and achieve their desired goals. When consecu -

tive training day sequences are used, it is usually beneﬁcial

to do different exercises for the same muscle groups and use

different resistances for the exercises. When training is per-

formed on consecutive days, it often involves the use of a split

routine (different body parts exercised each day), or a split

program (different exercises for the same body part performed

each day). There are many books available at the library or

your local book store for the intermediate and advanced

weight training enthusiast. It is also recommended that you

work with a qualiﬁed personal trainer to achieve your ultimate

goals.

Order of Exercise

Leaders in the ﬁeld of strength and conditioning believe that

working the larger muscle groups ﬁrst (chest, back, legs),

should take priority over training the smaller muscle groups

(biceps, triceps, deltoids, calves). The reason behind this

exercise order is that the exercises performed in the begin -

ning of the workout are the ones that are going to require the

greatest amount of muscle mass to perform. Hence, exercis -

ing the smaller muscle groups ﬁrst will deplete the body of the

energy necessary to stimulate the larger muscle groups. Arm-

to-leg ordering allows for some recovery of the arm muscles

while the leg muscles are exercised. “Stacking” exercises is a

common practice among body builders as a way to attempt

to bring about muscle hypertrophy. Stacking is loading up

different exercises on the same muscle group (ie. standing

bicep curls, preacher curls, one arm concentration curls). The

exercise order will have a signiﬁcant impact on the training

stimulus stress level in a training session.

Scheduling Training

Finding the time to do it is one of the most difﬁcult aspects

of a training program. Once you have established a time to

workout you should plan a training routine based on what

muscles to involve on which day. As previously discussed, the

larger muscle groups such as the chest, back, and legs should

take priority over working the smaller muscle groups. Give

your muscles at least 48 hours (but no more than 72 hours) of

rest in between sessions.

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Powerline P2X User Manual Page 41

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