Want to keep moving towards fitness goals? You must understand the six most important basic principles of muscle strength training! Before you are ready to understand the principle of training, it becomes more important to know what strength training is. There are three terms: strength training, weight training and resistance training. Generally speaking, these three kinds can be used interchangeably in training. However, there are some similarities between them, but also some differences.
The most extensive of these three terms is "resistance training". Resistance training describes any movement of the body in a certain direction to resist some force against this movement. Many activities belong to this category, whether you are lifting weights or climbing stairs, they all belong to the scope of resistance training. Then the most commonly heard is "strength training", which is also a kind of resistance training, but not all types of resistance training belong to the category of strength training, because strength training refers to any type of training, which involves specific strength to resist muscle strength or muscle growth changes when the body moves in a certain direction, which may include weightlifting and self-weight training. But this sport doesn't include running up the stairs. Finally, "weight training" refers to any type of training in which the body moves in a certain direction and resists the sports strength provided by a certain type of weight, which may include free weight and machine weight, but does not include self-weight training types.
Before you are ready to understand the principle of training, it becomes more important to know what strength training is. Six principles of strength training There are many theories about sports training now, most of which come from the free German scholar William? The basic physiological principle "Lu training principle" advocated by Dr. Wilhelm Roux has been widely used in training. According to this principle, although the effect of training is expected to be improved as long as proper training time is given, if insufficient or excessive training is not carried out according to the regulations, it will not only make the effect worse, but also increase the risk of sports injury. The following six training principles are accepted by many professionals and cannot be changed.
1. The principle of particularity is usually called special adaptation to imposed requirements, that is, "special adaptation to imposed requirements". In the most basic and simple sense, it means training in a specific way to produce specific results. For example, if your current exercise goal is to increase the bench press strength 1RM, then you should train in a lower repetition range and use a longer rest time to improve the strength gain. But if your current goal is to improve your sports performance, then your focus should be on actually carrying out functional training in sports at a similar speed. To put it simply, different degrees are given according to different goals, so it is necessary to choose exercise conditions that meet the purpose, such as load form, intensity, speed, joint angle, etc., to carry out training settings.
2. Progressive principle When muscles are used to a specific intensity, the progressive principle is to continuously increase the training intensity, which can be achieved by increasing the training weight, increasing the number of repetitions in each group, increasing the total number of movements per time or reducing the rest time between groups. Increasing muscle pressure can increase muscle strength and prevent platform period. Progressive principle is one of the most important principles in strength training. Without this principle, muscle strength and growth will stagnate because of constant adaptation.
3. Personality Principle In order to make every different person grow up in a planned way, it is necessary to consider the age, gender, physical strength, physical fitness, health status, training purpose, training experience and other factors of the trainees, and choose the appropriate training method and weight. For example, a beginner with a goal of increasing 5 kilograms and a professional athlete with the same goal have different training procedures and arrangements. The difference of their training plans does not depend on their goals, but on their sports experience. On the other hand, an athlete who aims to increase muscle strength will also carry out very different training methods and plans like those who want to improve muscle strength.
Different body types and training objectives. , must be included in the principle of individuality as a consideration. 4. Overload principle: Once a person has made a specific adaptation to a specific training plan, in order to improve muscle activity and prevent stagnation, it is necessary to exercise stronger muscles or neuromuscular muscles than usual. This is the overload principle.
5. The principle of sustainability When you begin to achieve your initial goal, in order to maintain such a state and intensity, you must continue training with strong willpower to achieve your initial goal. But if you are satisfied with the current training intensity and goals, you can reduce the training days in the gym.
6. The principle of comprehensiveness All training elements must be improved in a balanced and holistic way. For example, to carry out muscle strength training, it is necessary to strengthen the muscle strength of the whole body muscle group in a balanced way and avoid the unbalanced muscle strength and asymmetrical body proportion.
Conclusion Under the framework of these six basic principles, you should know that there is no single fitness plan, because everyone has different starting goals and different physical levels. Therefore, applying these six principles to your fitness training plan can not only greatly improve the training efficiency, but also help you achieve your desired fitness goals faster.
Reference/Muscle Encyclopedia &; force
Editor//David