92 Chapter 5: Training for Strength Basic Strength Training Terms and Concepts Similar to sports and other types of training, strength training has its own vocabulary. In order to better understand how to perform strength training, it is important to first understand some of the basic strength training terms and concepts. An agonist muscle is a muscle that contracts and causes movement. An antagonist muscle is a muscle that opposes the agonist muscle and causes movement in the opposite direction. A stabilizer muscle is a muscle that contracts but results in no significant movement (e.g., to maintain posture and/or immobilize a joint). For example, when performing a standing barbell curl, the biceps are the agonist muscle, the triceps are the antagonist muscle, and the rectus abdominis and erector spinae serve as stabilizer muscles. Repetition, also referred to as a rep, refers to the complete motion of a particular exercise or movement pattern. For example, one rep of the bench press occurs when you lower the bar until it contacts the chest and then press the bar back up until the arms are fully extended. Set is the specific number of reps performed sequentially prior to resting. For example, two sets of 10 on the bench press means you completed 10 reps on the bench press, two separate times. Load, also referred to as intensity, refers to the amount of weight being lifted. For example, say you used a standard Olympic bar, which weighs 45 lbs., and had a 25 lb. plate on each side for your two sets of 10 reps on the bench press; your load would be 95 lbs. (45 lb. bar + 25 lb. plate + 25 lb. plate). Volume refers to the total number of exercises, sets, and reps you complete in a particular workout. Generally speaking, volume and intensity are inversely related. In other words, as intensity (e.g., load) increases, volume should decrease and vice versa. Concentric contraction is a type of muscle contraction in which the force generated by the muscle is greater than the force of the resistance thereby resulting in the muscle shortening. Eccentric contraction is a type of muscle contraction in which the force of the resistance is greater than the force generated by the muscle thereby resulting in the muscle elongating (lengthening). Isometric contraction is a type of muscle contraction in which the force generated by the muscle equals the force of the resistance thereby resulting in no change in the length of the muscle. Basic strength is a method of strength training in which the primary goal is to increase force production. This type of training is generally characterized by training intensities of 90-95% of one-repetition maximum (1RM) and 3-6 reps. Peak strength is a method of strength training in which the primary goal is to improve 1RM in the competition lifts (e.g., squat, bench, deadlift). This type of training is generally characterized by training intensities of ≥ 95% of 1RM and 1-3 reps. 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.
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