In strength training and muscle mass are three particularly important training principles and that anyone who starts in the weights should know. These three principles are based on the correct order to do the exercises, training progression and proper recovery.
A strength training session is also important in the realization of a good warm-up, both general (jogging, jump rope, bicycle, etc.) and specific (use of a light or moderate weight on the first series of the exercise).
The ordering principle of the exercises
According to this principle, the large muscles should be exercised before small. The reason is very simple: a small muscle becomes fatigued sooner and more easily than a large one. Therefore, if the small muscles are exercised at the beginning of the session, general, then preventing the optimum performance of the large muscle groups can cause a premature fatigue.
The recommended order of importance is as follows:
- Legs (quadriceps and hamstrings)
- Trunk (chest and back)
- Biceps and triceps
- Lumbar and buttocks
The principle of progression or progressive overload
According to this principle, if we train with a load or constant pesos, a point would no longer produce new functional adaptations of the organism. To gain strength and muscle must overload the muscles beyond the point where they are normally charged by applying a proportionally greater resistance to stimulate further increases in strength.
Example: In a bicep curl exercise can make up to 15 repetitions with a weight of 20 kg. After a week or two of training, we will see that we are able to perform up to 20 reps.
We will increase the weight at about 5 kg (now 25 kg), and again will perform 15 repetitions. Thus, when use a higher weight than the previous overload the muscle, increasing our current force levels.
In strength training, some forms of progress can take place:
- Increasing the weight.
- Increasing the number of repetitions.
- Increasing the number of series.
- Reducing time breaks.
The principle suitable recovery
According to this principle, the body needs adequate rest after having undergone considerable effort. Regarding the breaks between sessions, whenever we are talking about significant intensities, it is appropriate to a break of 48 hours (one day average) per muscle group. If the muscle is not given enough time to recover, not only reduce performance, but which in turn runs the risk of fatigue, overuse or injury considerably.
In the breaks between sets, when we’re talking about strength or muscle quality (15-30 reps per set), recoveries will be short, between 30 seconds and 1 minute, whereas if we talk about hypertrophy or increased muscle mass (6 – 12 repetitions per set), rest between sets will be longer, with recoveries ranging between 2 to 5 minutes. It is convenient to stretch between sets to stretch the muscles and decompressing the intervertebral discs.