Strength Training

by Rujuta Diwekar

Follow these instructions for a correct warm-up: i. Perform a warm-up set of 12 to 15 reps before starting your training ii. Use 50% of the main workout weight iii. Rest for 30 seconds to 3 minutes before starting the main workout set

To recruit maximum muscle fibres, the chosen exercise should: iv. Involve maximum number of joints, as moving through more joints means recruitment of more muscle fibres versus moving through a single joint.

Train larger muscle groups before the smaller muscle groups as they have a higher ability to employ muscle fibres.

Perform higher intensity before lower intensity exercises.

A very important consequence of after-burn or EPOC is that the anaerobic pathways can take up to 48 hours to recover, so never plan weight training or sprinting sessions on consecutive days.

Allow for adequate recuperation (two days at least) between two weight training sessions (to allow the body to repay oxygen debt, re-synthesize glycogen and repair wear and tear to the muscle tissue). This rule is applicable even if you are training two different body parts in consecutive sessions.

aerobic workout, a light jog, walk or cycling for half an hour.

once the glycogen stores are over, then the body will burn its proteins to keep up with the exercise.

In one gym session perform about 8 to 10 sets (excluding warm-up) that train major muscle groups. ix. Perform 8 to 15 reps per set, with good form and to a point of fatigue (fatigue is reached when you know you can’t do another repetition with the same weight without compromising on form). x. Use both multi- and single-joint exercises.

The pushing muscles are chest, anterior deltoid (front portion of your shoulder) and triceps (the back of your arm), and the pulling ones are your back, posterior deltoid (back of the shoulder) and biceps.

Do not attempt to increase both weight and reps in the same workout session. If you increased reps one week, then in week 2 you could increase the weight and week 3 increase sets. Increasing more than one component of training in the same week risks both injuries and early dropouts.