Friday, January 11, 2008
The Arms WorkOut
The workout I have been using is below. I have adapted pictures and text from various places in the Internet.
How Much ?
The amount of weight to be used should be based on a percentage of the maximum amount of weight that can be lifted one time, generally referred to as one repetition maximum (1RM). The maximum number of repetitions performed before fatigue prohibits the completion of an additional repetition is a function of the weight used, referred to as repetition maximum (RM), and reflects the intensity of the exercise. A weight load that produces fatigue on the third repetition is termed a three repetition maximum (3RM) and corresponds to approximately 95% of the weight that could be lifted for 1RM.
For maximum results athletes should train according to their genetic predisposition. An athlete with a greater proportion of slow twitch muscles would adapt better to an endurance training and a muscular endurance programme using more repetitions of a lighter weight. An athlete with a greater proportion of fast twitch muscles would benefit from sprint training and a muscular strength programme using fewer repetitions of a heavier weight.
Load - Repetition Relationship
The strength training zone requires you to use loads in the range of 60% to 100% of 1RM. The relationship of percentage loads to number of repetitions (rounded up) to failure are as follows:
60% - 17 reps
65% - 14 reps
70% - 12 reps
75% - 10 reps
80% - 8 reps This is where I do my training
85% - 6 reps
90% - 5 reps
95% - 3 reps
100% - 1 rep
How Many ?
The number of repetitions performed to fatigue is an important consideration in designing a strength training programme. The greatest strength gains appear to result from working with 4-6RM. Increasing this to 12-20RM favours the increase in muscle endurance and mass.
One set of 4-6RM performed 3 days a week is a typical strength training programme. The optimal number of sets of an exercise to develop muscle strength remains controversial. In a number of studies comparing multiple set programmes to produce greater strength gains than a single set, the majority of studies indicate that there is not a significant difference.
Handling heavy weights in the pursuit of strength will require a recovery of 3-5 minutes between sets, but only minimum recovery should be taken if strength endurance is the aim. The majority of athletic events are fast and dynamic, and therefore this quality must be reflected in the athlete's strength work.
Muscular strength is primarily developed when 8RM or less is used in a set. How much load you use depends upon what it is you wish to develop:
1RM to 3RM - neuromuscular strength
4RM to 6RM - maximum strength by stimulating muscle hypertrophy
6RM to 12RM - muscle size (hypertrophy) with moderate gains in strength (Fleck & Kraemer, 1996)
12RM to 20RM - muscle size and endurance
Simple Sets e.g. 3 x 8 with 70% - meaning three sets of eight repetitions with a weight of 70% of maximum for one repetition. This is the system that all novice lifters should work on, because the high number of repetitions enables the lifter to learn correct technique, and thereby reduce the risk of injury.
Pyramid System Here the load is increased and the repetitions are reduced (e.g. 100kg x10, 120kg x 5, 130kg x 4, 140kg x 3, 150kg x 2, 160kg x 1). Pyramid lifting is only for experienced lifters who have an established good technique.
Super Setting This consists of performing two or three exercises continuously, without rest in between sets, until all exercises have been performed. The normal 'between sets' rest is taken before the next circuit of exercises is commenced.