basic weight training routines
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Basic weight training routines: Beginning weightlifters don't need to worry much about their number of repetitions.
To determine which strategy produces better gains in muscle strength, researchers at the University of Florida recently studied 10 pairs of healthy, untrained identical twins. The twins engaged in variable-resistance strength training for their quadriceps muscles twice a week, but one twin utilized resistance great enough to permit no more than seven to 10 repetitions per set, while the other twin used lighter resistance which permitted 15-20 reps per set. After 10 weeks, gains in quadriceps-muscle power were assessed in both groups.
There wasn't a shard of strength differential between the two groups (each boosted quadriceps power by 13 per cent), suggesting that either moderately heavy weights with seven to 10 reps OR light weights with 15-20 reps are fine for beginning strength trainers. As expected, gains in strength and muscle-fatigue characteristics were correlated between twins, indicating that a significant portion of one's potential for muscle-strength improvement is inherited.
('Number of Repetitions Does Not Influence the Initial Response to Resistance Training in Identical Twins,' Medicine and Science in Sports and Exercise, vol. 26(5), Supplement, p. 574, 1994)
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