Best Weight Training Exercise - Effective Program and Weight Training Exercise for Man and Woman

Methods of Weight Training Exercise

Isotonic Exercises:
This is the type of exercise, which includes dumbbells barbells, pulley systems. The most popular, form of strength training methods. The exact meaning of isotonic, iso means constant and tonic means weight. During an exercise the loading of the muscle remain constant. Even exercises like push ups, sit-ups and squats are included in this type of exercises.

Isometric Exercises:
With Isometrics, the muscle groups contracts against a fixed immovable resistance. Exercises like sitting at the table, the palms on the table and pressing the table down is an example of an Isometric exercise. The contraction is kept for 5 to 10 seconds for best results. The meaning of Isometric means, Iso that is constant and metric is the length of the muscle. When one performs Isometric exercises the length of the muscle does not vary. Chest expanders and other spring-loaded equipment provide isometric exercise.

Isokinetic Exercises:
Isokinetic means, Iso means constant and Kinetic means movement. The exercise is based on the principles, that resistance is applied during the entire range of movements of a joint. In Iso-Tonic exercise, the muscle may be aided by gravity and the resistance may not be constant during the entire range of movement. In Iso-Kinetic, the equipment is so designed that the muscle can apply maximum tension during the entire lift or entire range of movement. Popular brands like Cybex are examples of Iso-Kinetic Weight training equipment.

Exercises for Muscle Endurance:
The best exercises for muscle endurance are Isotonic exercises with light weights and many repetitions. The concept of muscle building endurance is that small resistance is lifted over the longer period of time without causing fatigue to the muscles and the exercises are performed by aerobic method. Weights are chosen which allows 10 to 20 repetitions without causing fatigue or muscle soreness.

Circuit Weight Training:
Circuit weight training is an example of aerobic weight training, where improvement in muscle endurance is sought. Here one begins with a lower extremity muscle group and alternates weight training with muscles with the upper extremity. For example, one could start with leg press, where 10 to 12 repetitions are performed and then with the 5 second gap one proceeds to the bench press station which is followed by Hamstring curls, before proceeding to the lat pull down apparatus.

Exercises for Muscle Strength and Power:
In this group of exercises, one has to use larger weights for smaller repetitions. Strength training is based on 3 basic principles.

Overload principle. This states that strength and size of the muscle will increase only when the muscle performs at its maximal strength that is against workloads that are above those normally encountered. The muscle will only improve when brought to the state of fatigue.

Progressive increase in resistance: The second principle is progressive resistance to build up muscle strength and bulk, the resistance against which the muscle works has to be progressively increased, as there is gain in strength periodically. This increase is continued until the desired strength is achieved.

Breakdown and Repair principle: For increasing muscle strength and size the excess resistance creates a micro injury in the muscle. This micro injury occurs within the minute muscle fibrils. After stopping the exercise and giving it rest, there is a phase of repair in which the muscle undergoes increase in size and strength with incorporation of protein substances in the muscle.

When one is performing strength training exercise, there must be a sequence of exercises where the larger muscle groups are exercised before the smaller muscle groups. The reasons for this is that smaller muscles tend to get fatigued more quickly and more easily limiting the proper overload of larger muscle groups. The order in which the muscle groups should be exercised is as follows:

• First upper legs and hips, second chest and upper arm, third back and the posterior aspect of legs, fourth shoulders and posterior arms, fifth lower legs and arms, sixth abdomen, seventh anterior aspect of arms.
• When one starts weight training, one must be familiar with certain terms. A work out is usually planned in repetitions and sets. Repetition is defined as one particular movement against resistance and a set is defined as a certain number of these repetitions.
• One repetition maximum (1-RM) is defined as the maximal load a muscle or a group of muscles can lift just once.
• (6-RM) or 6 repetitions maximum is the greatest amount of weight that can be lifted six times.
• 70% (1-RM) means 70% of the load, which can be lifted once.
• Three sets six repetitions of 70% (1-RM) is the example of instructions given to a weight trainer. Here the person has to perform three sets which each have six repetitions of a load which is 70% of one single maximal lift.

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