Strength Training - Basic Principles

Basic Principles

The basic principles of strength training involve a manipulation of the number of repetitions (reps), sets, tempo, exercises and force to cause desired changes in strength, endurance or size by overloading of a group of muscles. The specific combinations of reps, sets, exercises, resistance and force depend on the purpose of the individual performing the exercise: to gain size and strength multiple (4+) sets with fewer reps must be performed using more force. Exercise selection should be limited to the basic foundational barbell movements such as the squat, bench press, deadlift, overhead press and bent-over row.

Muscles should be trained in concert with surrounding muscles,(i.e. chest/shoulders/triceps) and for maximum training effect lifts should be performed with heavy (70-85%1RM, aka high intensity) weights and multiple sets with fairly long (2-5 min. depending on intensity) rest periods between sets. Typically failure to use good form during a training set can result in injury or an inability to meet training goals - since the desired muscle group is not challenged sufficiently, the threshold of overload is never reached and the muscle does not gain in strength. There are cases when cheating is beneficial, as is the case where weaker groups become the weak link in the chain and the target muscles are never fully exercised as a result.

The benefits of strength training include increased muscle, tendon and ligament strength, bone density, flexibility, tone, metabolic rate and postural support.