A Christian Guide to Body Stewardship, Diet and Exercise

Chapter 6: Training for Strength 127 The maximal effort method is a method of strength training used by powerlifters to develop muscular strength. This method uses heavy loads for sets of either 5 reps, 3 reps or 1 rep. The dynamic effort method is a method of strength training used by powerlifters to develop muscular contraction speed. This method uses lighter loads (e.g., 30% of 1 repetition maximum (RM), 35% of 1RM or 40% of 1RM) for sets of 3 reps. The recommended speed of contraction is between 0.9 – 1.2 meters per second (Wenning, n.d.). The repetition method, also referred to as the submaximal or repeated method, is a method of strength training used by powerlifters to develop muscular size. This method uses both a higher volume of sets (≥ 6 sets per muscle group) and number of reps per set (e.g., 8-12 reps per set). Because the focus is on size (hypertrophy), and not strength or speed, this method is also used by bodybuilders. The principle of specificity states that in order to get better at a specific task or movement, you must practice and perform the skill regularly. In other words, although the bench press and squat are both strength training exercises, they employ completely different muscles. As a result, each exercise must be performed separately in order to yield the desired training effect. The principle of directed adaptation, a subset of the principle of specificity, states that a similar stimulus must be presented in sequence for some time in order for the physiological adaptations associated with that stimulus to be retained long term. In essence, this principle states that the same exercises and rep schemes should be used for several weeks consistently before transitioning to a different set of exercises and rep schemes. The principle of accommodation states the body’s response to a constant stimulus decreases over time. While performing two sets of 10 reps with 90 lbs. on the bench press may be an appropriate stimulus initially, if the stimulus does not change, the body will eventually adapt and thereby prevent further physiological adaptations from occurring (e.g., increased muscular size and strength). Herein lies the dilemma, not using a specific set of exercises and rep schemes long enough violates the principle of directed adaptation. However, using a specific set of exercises and rep schemes for too long violates the principle of accommodation. To prevent either scenario from occurring, it is recommended to change up the exercises and rep schemes used about every 3-6 weeks. The principle of progressive overload states that the training stimulus needs to increase over time in order for progress to continue. These increases can include changes in intensity (e.g., % 1RM), volume (e.g., number of sets and reps) and/or frequency (e.g., number of training days per week). The principle of 72 hours states that at least three days, assuming appropriate exercise intensity and volume were used, should be afforded between workout sessions using the same compound lift(s). For

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