There are many different types of strength training, but is the type of training appropriate for the goal you are trying to reach? Whether your goal is muscle building, enhancing stamina, or losing weight, it is important to make sure that you are using the right type of strength training.
Power Training
Think of this as how much you can lift in a single rep. This type of training will help build the strength of the muscle and, depending how hard you work, you can even get some cardio! Power training is using 65-80% of your One Rep Max, performing 3-4 sets of 6-8 repetitions. Power training can be exhausting, so get a partner, turn on some pump up music, and get to it!
Hypertrophy Training
When we think of Bodybuilders we think of size and definition. Well the secret is, they use hypertrophy training. Hypertrophy training when mixed in with power training is a great way to put on size. These workouts may seem like they will be a walk in the park, but by the end your muscles are truly fatigued. To perform a hypertrophy workout, first focus on a specific body part; chest, legs, back, arms, or shoulders. You will then perform your workout with 60-70% of your One Rep Max, 4-5 sets for 20-25 repetitions each set. As warned before, it may start off easy but by the end you will be thankful that it’s done.
Fundamental Movement Training
Fundamental Movement Training is a great way to apply strength training while focusing on movement patterns of your activities of daily living. Fundamental Movement Training can be thought of as our standard lifting patterns. This training requires a standard tempo (2-3 seconds) per rep and 3 sets of 12-15 repetitions. Fundamental Training will focus on changing exercises up from day to day using multiple planes of motion.
Negative Training
Negative training is a great way to build your power training if you get stuck in a rut. What you will do is first get a partner. Never do this type of workout without a partner. Performing a negative training workout is extremely taxing on the body. To perform this workout you will use a weight that is heavier than your One Rep Max. Your partner will help you lift the weight and partially guide you on the way down and fully assist you back to the beginning of the movement. While performing the lift use a slow tempo (5-7 seconds) per rep. To complete this workout, you will perform 2-3 repetitions for 3-5 sets.
Written by GUADS staff member Patrick with contributions from www.bodybuilding.com
Baby Steps Towards Nutritional Success