The Ins and Outs of Resistance Training
One of the best ways to get healthy and fit is to learn the ins and outs of resistance training! The term resistance training refers to any sort of exercise that creates resistance against your muscles. Unfortunately, it’s not as easy as going to a gym, doing a few curls and a few presses and leave looking like Arnold Schwarzenegger.
Resistance training can be done many different ways.
There are free weights such as your dumbbells or bench presses, weight machines, resistance bands, and even just your own body weight to name a few. During any resistance training it is important to know how many sets and reps to complete to match your personal goals. Here at the Fitness Center, we can work with you help make and meet your personal goals.
If you have a personal goal of making your muscles larger, you should focus on Muscular hypertrophy.
This is defined as an increase in the size of skeletal muscle through the growth of the cellular components. In order to train for maximum muscular hypertrophy, a certain volume, intensity, and rep range is required. To tack on the most muscle, you should stick between 8-12 repetitions for each set. Normally, stick with 9-15 sets per muscle group per week. That means that if you do 3 chest workouts for 3 sets, that’s right where you want to be for hypertrophy. Stick with a weight that is typically about 60-75 percent of your one repetition maximum, which is the heaviest amount of weight you can lift for 1 rep. Make sure to rest 1-2 minutes between each set as the amount of rest you get in between will help maximize your gains.
If the main goal is to add strength, your workout will look much different than a hypertrophy workout.
To maximize your strength gains, a target rep range of approximately 1-6 reps per set will be the goal. These will be done with weight that is 80-100 percent of your one rep max. With strength training, your typical rest times will be between two to five minutes as you want your muscles to recover fully before the next set. Each muscle group should be worked for approximately 6-8 sets every time the group is worked.
In order to build muscular endurance or “tone” your workouts are going to be quite different in reps and sets than hypertrophy or strength training.
To maximize muscular endurance, you should be targeting 15 or more repetitions with approximately 50-60 percent of your 1 rep max. Aim for 3 sets of 3 different exercises per muscle group with no more than 1 minute of rest in between sets. Keeping the rest to 30 seconds in between sets would be even more beneficial as the idea is to keep the muscles working with minimal rest to increase endurance.
The typical person should strength train at least 2-3 days per week. It’s also important to rest the muscle group you have worked on for 48-72 hours before training again. Here at The Fitness Center, we have everything you will need to increase that strength, put on that extra size, or tone yourself up. Call The Fitness Center at (843) 785-3024 and we’ll help you make and achieve your resistance training goals today!
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