Introduction For decades, there have been many false impressions regarding weight training. The most common misconception linked to weight training is the damage of the growth plate as a result of exercising the body. However, it has been established that, damaged plate results from improper planning and is common in youths. To reduce such injuries, youths should be accompanied by their supervisors during training. However, there are many benefits of weight training. These include increased muscular strength, increased endurance, greater power, improved flexibility, improved body composition, improved self-esteem and mental well being, enhanced bone density (prevention of osteoporosis) as well as long term weight training programs teach commitment and dedication (Training methods, 2009). How to become stronger During exercises, a muscle is put in stress and forced to operate beyond its normal routine. This is achieved by gradual increase of weight through various weight training techniques such as repetitions with a particular weight. Methods of weight training There are several methods used allow your muscles to be in a stress while exercising. Such methods are supersets, forced reps, pyramid systems, and periodization. These four techniques are used to provide variety, increase resistance or maximize workout time in daily workouts. Furthermore, each of the mentioned techniques is effective and commonly used in weight training for muscle build-up and strength. The basic weight training methods are single-set routines and multiple sets routines. The super-sets, pyramid sets, forced reps work to improve on the basics (A Tour of Your Strength Training Journal, 2007). In the following paragraphs, a comparison and contrast between the four types of weight training will be discussed. Supersets A superset is when you do one exercise right after the other, with little or no rest until the second set is completed. These are usually done with opposing muscle groups, such as the biceps and triceps, or chest and back. For instance, one may do a bench press followed by a rowing exercise, followed by the remaining sets. Supersets can reduce workout time, or allow one to pack more exercises into a given training session. However, one must be in good shape and work into them slowly to avoid injury. Further supersets occur in two categories namely antagonistic supersets and synergistic supersets. In antagonistic supersets occurs when the antagonistic muscle such as the biceps/ triceps are excised during the second exercise. The antagonistic superset results in double effect in half the time and therefore a time saver. On the other hand, a synergistic superset is experienced when same muscle such as dumbbell curl/ biceps curl is exercised for the second time. This exercises the muscle fibres that were not exercised during the first exercise. Supersets are highly recommended to athletes whose muscles have stopped growing and require new stimulation to advance their performance (A Tour of Your Strength Training Journal, 2007).
There are three advantages of supersets. One is that, supersets saves time and guarantees equal or better results to pyramid training in a shorter period of time. Compared to forced reps, supersets are known to increase intensity. Thirdly, supersets prevent someone from injury. In superset the trainer can overload the muscle without necessarily going for heavier weights. Pyramid systems In this type of weight training, the trainer uses different sets of weights at different levels. In this type of training, one should start with high reps, low weight as warm ups and then decrease the reps as you add weight. Then the trainer works his way back down, taking off weight and adding reps. This is accomplished by scaling down or up, according to his ability. There are three types of pyramid systems namely; normal pyramid, truncated pyramid, and reversed truncated pyramid. In the normal pyramid, there is a high risk of injury may result due to repetition using maximal strength. The normal pyramid is used increase strength and not muscle mass. On the other hand, truncated pyramid increases the muscle by stimulating the fibres to swell up more than in the normal pyramids. For advanced athletes with long period of good training techniques, the truncated reversed technique is highly recommended as the intensity is higher compared to truncated pyramid. Pyramid training is perfect for sportspersons who want to combine the benefits of strength training with other set, building their strength as well as their muscles. The advantage with pyramid system is that, one can do any number of reps for the desired of sets as long as you follow the high/low weight progression to heavier weights and less reps. In addition, there is an increase in muscle strength and growth. However, pyramid training is time consuming since one has to deal with constant weight changing. Forced reps A forced rep is categorized as a high intensity training which creates a maximum muscle overload. They are used by hardcore and athletes. Forced reps should be used when the trainer is in a good shape and most preferably with an aid of an experienced partner or trainer. A partner helps you to do a few more reps when you can’t do any more alone. This is accomplished by giving you a slight amount of assistance, for instance, by helping you raise the bar bell in a bench press. Your partner must judge how much strength you have left and give you only enough help to get you through the toughest part of the lift. The aim is to help you do as much work as you can. After the last rep of the last rep, when you cannot complete a full rep, you may concentrate on doing half or quarter reps. For example, on a bench press; you lower the weight halfway or quarter way down and press upward. You continue with this until you can do no more. The technique is referred to as partial reps (Delavier, 2002).
With forced reps, a common disadvantage is experienced when the trainer offers too much support to the person training instead of leaving them use their energy reserves to perform on more repetition. In conventional, carrying out the last repetition on your own is more beneficial than being assisted to do it. It is therefore for the partner to provide only limited support to the trainer to make sure that the last repetition is completed with less aid (Deidre, Cane & Glickman, 2000). The main advantage of forced reps is that it increases the training intensity for experienced athletes. However, the exercise can only be done with another trainer. The other partner should know how to estimate the strength of the other during training. The training is also very demanding on the body recovery’s system. It also accompanied by risks such as overtraining and therefore it should not be done at very training session. Periodization Periodization is a system of training that is based on the premise that maximum strength gains are made possible by four different training cycles or periods. As shown below, the athlete starts with light weights and high repetitions, progresses to medium weight with medium repetitions, then to heavy weight with a few repetitions and takes one to two weeks of rest before starting the cycle again. The theory is based upon the discovery that constant heavy duty training does not lead to maximum progress. However, keeping up too high level of intensity without adequate rest often leads to diminished performance, burn-out or injury (Deidre, Cane & Glickman, 2000). Periodization allows the body to gradually adapt to the stress of exercise. Athletes have found that they can peak reach maximum performance level at a pre-designated time. The athletes goals are well-defined, the timetable is well established with specific work and rest time, there is variety of task to be performed resulting in less boredom. However, the body requires time to adapt and hence the performance peak is in accordance with the competition calendar (Technical Panel, 2006). Conclusion Weight training is the fastest, easiest way of improving ones shape. Running and swimming are better ways of exercising, and burning calories but they can’t compare weight training for developing a shapely body (Delavier, 2002). When you start weight training program, stick to it. The four types of weight training are ideal for different groups of people. Different body parts react differently when subjected to stress. Supersets are most effective at building muscles but less effect on strength. On the other hand, pyramiding is the best for strength gains.
References
Deidre, J., Cane, J., Glickman, J. (2000). The Complete Idiot’s Guide to Weight Training. Indianapolis: Alpha Books.
Delavier, F. (2002). Women’s Strength Training Anatomy. New York: Human Kinetics Publishers.
A Tour of Your Strength Training Journal. (2007). Web.
Technical Panel. (2006). Periodization Training Explained. Web.
Training methods. (2009). Web.