When looking at what exercises to do in order to build muscle there is a variety of terminology so I will start with explaining what they mean to avoid any confusion.

  • Resistance Training
  • Weight Training
  • Strength Training
  • Muscular Conditioning
  • Muscular Endurance

Resistance Training

Any training that uses resistance (effort against an opposing force) to develop the strength and size of muscles.  The resistance can be either isotonic (when the body moves against the force) or isometric (body stays still against the force). Also known and Weightor Strength Training.

Weight Training

To develop the strength and size of muscles.

Strength Training

To develop the strength and size of muscles.

Resitance/Weight/Strength Training  are the same thing but they are different from weightlifting, bodybuilding or power lifting which are all sports.

Muscular Conditioning

The process of conditioning the body to be able to perform the exercises. So conditioning the muscles, bones, cartilage, ligaments and tendons to reduce the risk of injury. Intensity and volume will be low to begin with and ill gradually increase.

Muscular Endurance

The ability to sustain effort against an opposing force over an extended period of time.

Benefits of Strength Training

  • Increase in muscle mass and strength
  • Increase in muscle power
  • Increased bone density
  • Stronger ligaments and tendons
  • Increased metabolic rate
  • Reduced body fat
  • Improved posture and appearance
  • Injury prevention

As you can see there are many great reasons to do strength training.

The next step would be to determine how many reps and sets you need to do. This will depend on what you want to achieve. An example of how many sets and reps you can do for different phases is below.

Recovery30-60 seconds30-60 seconds60-90 seconds2-3 mins3-5 mins

When choosing what weight to use, you should choose whatever weight will allow you to just complete the number of reps in a set whilst still having good form. Ie, if you are doing 12 reps then the weight should be enough that when you get to that 12th rep you can complete it but you could not do another at least not without losing form. If you can do more than your desired number of reps then increase the weight.

When starting any type of exercise programme your diet is also important, you will need to eat the right foods to encourage muscle repair and growth.

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