111 A Christian Guide to Body Stewardship, Diet and Exercise Summary • There are four distinct training goals (i.e., endurance, hypertrophy, basic strength, peak strength) associated with strength training with each having their own specific training guidelines in terms of load assignments, goal sets, goal reps, and rest. • Research has shown that engaging in regular strength training has a significant impact on body composition including decreased fat mass, increased fat-free mass, improved bone density and reduced effects of age-related loss of muscle mass and strength. • During consistent strength training, muscle fiber types naturally transition. It is recommended to train across a wide spectrum of repetition ranges to include lighter loads with high repetitions and higher loads with few repetitions. There is some overlap among the different training goals in terms of the recommended rep ranges, which allows for some physiological adaptations to occur simultaneously. • Gains in muscular size and strength are possible with all three types of strength training (i.e., bodybuilding, powerlifting, Olympic lifting). However, bodybuilding is tailored more to developing size; powerlifting is tailored more to developing strength; and Olympic lifting is tailored more to developing explosiveness. • Periodization is a strategy used to promote long-term training and performance improvements through the implementation of preplanned, systemic variations in training specificity, intensity, and volume. There are three basic types of periodization: traditional (linear), undulation (non-linear), and reverse. • Compound exercises (aka lifts) should form the foundation of any strength training program and include the bench, row, press, squat and deadlift. • An effective strength training program regime incorporates all of the compound lifts and clearly outlines appropriate frequency, set, rep, and rest intervals based on training status. • Individuals who are seeking additional methods of strength training for advanced lifting should consider including eccentric training (also referred to as negative training), partials, chains, bands and Olympic lifts.
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