Sequence
and Speed
How do you plan the sequence of a strength exercise regimen
for maximum muscle coverage? It all starts with working the
larger muscle groups; then, compounding the movements toward
working the smaller muscle groups as well as isolation movements.
The strategy is to save enough energy for the more demanding
and elaborate exercises.
For instance, the best way to sequence workouts for the hamstrings
and quadriceps is by staggering, the machine exercises after
lunges. The same rule applies to triceps and push-ups. Then
the push-ups can be followed by kick-backs and presses.
Range
The velocity at which movement is performed is another vital
factor of exercise. The appropriate training pace ranges between
one and two and a half seconds for lifting, the concentric portion
of the exercise; and three to four seconds for lowering, the
eccentric portion of the movement. Overly rapid jerky movements
are when injuries transpire. They should be avoided. Unnecessary
stress is placed on both the muscle and connective tissues.
Not to mention, quick lifting robs the muscles of essential
strength benefits.
Resistance
How can you determine the number of repetitions needed to execute
specific exercises? It depends on the weight or resistance that
is being used. Maximum resistance is deemed as the highest possible
weight one can lift one time in proper form. For the most part,
most individuals are capable of completing 6 repetitions 85
percent of their maximum resistance. Eight repetitions can be
done with 80 percent of maximum resistance while 10 repetitions
should account for 75 percent of the maximum resistance. (For
each repetition, the maximum resistance decreases at five percent
increments).
Weight training tip: The use of over 85 percent of maximum resistance
heightens the risk of injury. A safe and productive training
recommendation is between eight and 12 repetitions at 70 to
80 percent of the maximum resistance.
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