The Complete Guide to Strength Training 5th edition

Anita Bean

• Publisher: Bloomsbury Sport
• Year: 2015
• ISBN:
  9781472910622
• Edition: 5
• Topic: Biological Sciences
• Subtopic: Sport & Exercise Science
• Index: Biological Sciences

The Complete Guide to Strength Training is the ultimate resource for anyone wanting to increase strength and re-sculpt their body. This updated 5th edition includes:
- New exercises and workouts
- Brand new photos, and detailed descriptions of more than 100 exercises
- Programmes for increasing strength, muscle and explosive power
- Fat loss workouts
- Bodyweight-based workouts
- Plyometric training
- Up to date cutting edge nutrition and supplementation advice for gaining muscle and reducing fat Featuring proven training programmes and evidence-based nutritional guidance it delivers comprehensive workouts for beginners, intermediates and elite athletes.

1

PART ONE

MUSCLE SCIENCE

A stronger, leaner, fitter body is within your grasp. By picking up this book, you’ve made a commitment to change. Whether you want to tone up, develop muscle size or improve your performance in sport, this book will help you achieve your goals. But first, a good understanding of how your muscles work, how they grow and the various training methods will enable you to target your training more effectively. The following chapters equip you with the training know-how you need to get started on the road to success.

1 BENEFITS OF STRENGTH TRAINING

Strength training is not only about lifting weights and building muscle, it’s also about creating a balanced musculature that can move with grace and fluidity, respond optimally to any physical demand, perform well in sport, minimise injury risk and – importantly – be aesthetically pleasing. Training with weights also develops your inner strength, gives you a terrific sense of accomplishment, builds confidence and fosters a positive mental attitude.

INCREASED MUSCLE MASS AND STRENGTH

A well-planned resistance training programme increases muscle size and strength. In contrast, endurance activities do not produce significant changes in strength or muscle mass. Research has shown that a basic resistance training programme lasting just 25 minutes, 3 times a week, can increase muscle mass by about 1 kg over an 8-week period (Campbell et al, 1994), while lean mass gains of 20 per cent of your starting body weight are common after the first year of training. According to a review of studies, 10 weeks of resistance training may increase lean weight by 1.4 kg, increase resting metabolic rate by 7 per cent, and reduce fat weight by 1.8 kg (Westcott, 2012).

STRONGER TENDONS AND LIGAMENTS

Resistance training increases the strength of the tendons and ligaments, and therefore improves joint stability. It stimulates the production of collagen proteins in the tendons and ligaments (Campbell et al, 1994), causing an increase in their structural strength.

INCREASED METABOLIC RATE

Strength training increases the resting metabolic rate (RMR) – the rate at which your body burns calories – by increasing muscle mass. Muscle has a higher energy requirement than fat tissue, so the more muscle you have, the higher your metabolic rate.

At rest, 0.45 kg (1 lb) of muscle tissue burns approximately 6 kcal/day, compared with fat which burns 2–4 kcal per 0.45 kg (1 lb) (Wang et al, 2011). Adding muscle increases your RMR and total daily calorie expenditure. One study found that 1.4 kg of extra muscle increases RMR by 7 per cent and daily calorie requirement by 15 per cent (Forbes, 1976). During exercise, energy expenditure rises dramatically – 5 to 10 times above the resting level. Thus, the more muscle tissue you have, the greater the number of calories expended during exercise and at rest.

ANTI-AGEING BENEFITS

Without exercise, adults typically experience a 2–5 per cent decrease in their metabolic rate and an increase of 7 kg of fat every decade (Wolfe, 2006; Evans & Rosenberg, 1992). This is due largely to a loss of muscle tissue and may translate into unwanted body fat gain. Without strength training, adults typically lose 3–8 per cent of muscle mass every decade from the age of 30 (Flack et al, 2011) and 5–10 per cent after the age of 50 (Marcell, 2003). Muscle loss occurs mainly in the fast-twitch (FT) muscle fibres, which are involved in strength and explosive activities (see here). This cannot be prevented by cardiovascular exercise – only strength training maintains muscle mass and strength as you get older. Therefore, strength training is an excellent way of preserving muscle mass, preventing a reduction of metabolic rate, and avoiding fat gain with age.

REDUCED BODY FAT

Strength training can help reduce body fat by increasing the metabolic rate and therefore daily calorie expenditure. One study found that although aerobic training produced greater weight loss, strength training in combination with aerobic training resulted in greater fat loss and muscle gain, i.e. an improved body composition, compared with those doing aerobic training only (Willis et al, 2012). A review of 15 randomised controlled trials also concluded that a combined programme of strength and aerobic training is more effective for reducing body fat than aerobic training or strength training only (Schwingshackl et al, 2013).

INCREASED BONE DENSITY

Strength training improves bone strength, and increases bone protein and mineral content (Hurley, 1994). Studies show that the bones under the most stress from resistance training have the highest bone mineral content (Taafe et al, 1997). For example, it has been shown that there are significant increases in the bone mineral content of the upper femur (thigh) after 4 months of strength training (Menkes et al, 1993). The ACSM recommend 2–3 weekly sessions of resistance training to preserve bone mass (Kohrt et al, 2004).

REDUCED BLOOD PRESSURE

Strength training has been shown to lower both systolic and diastolic blood pressure. The effect is even greater if strength training is combined with aerobic exercise. One study of 15 men with high blood pressure found that 12 weeks of strength training (3 times a week) resulted in a decrease in systolic blood pressure of 16 mm Hg, and diastolic blood pressure of 12 mm Hg (‘mm Hg’ stands for ‘mm of mercury’, which is the standard unit of measurement for blood pressure) (Moraes et al, 2012).

REDUCED BLOOD CHOLESTEROL AND BLOOD FATS

Studies have demonstrated improvements in blood cholesterol and blood triglycerides (fats) through several weeks of strength training (Hurley, 1994; Stone et al, 1982).

IMPROVED POSTURE

Strength training greatly improves overall posture, as well as correcting specific postural faults. A number of factors influence our posture, including skeletal structure, basic body type, strength and flexibility. Obviously, the first and second factors are controlled by our genetic make-up and cannot be altered. However, strength and flexibility can be changed through training or disuse (i.e. increased or decreased demand). Imbalances in these two components lead to postural faults, but these may be corrected through specific strength training exercises and stretches.

INJURY PREVENTION

A well-conditioned and well-balanced musculoskeletal system has a much smaller chance of sustaining injury. A stronger body is better able to avoid or resist impact injuries from falls and activities such as running or jumping. Muscular imbalances are a common cause of injury: for example, underdeveloped hamstrings (back of the thighs) relative to the quadriceps (front of the thighs) can make the knee joint unstable, thus increasing injury risk.

The majority of lower-back problems are due to weakness or imbalance of the deep muscles close to the spine and pelvis, which contribute to core stability. A well-designed strength training programme will improve the strength of the trunk stabilisers – the transverse abdominis and the lumbar multifidus – thus reducing the likelihood of injury. One study found that patients suffering lower-back pain had significantly less pain after 10 weeks of specific strength exercises (Risch et al, 1993).

IMPROVED PSYCHOLOGICAL WELL-BEING

Consistent strength training helps to reduce stress, anxiety and depression, uplift your mood, and promote more restful sleep. It may help decrease muscle tension due to the intensity of the muscular contractions. It also improves body image, which has a major effect on psychological well-being. Participants report that they have more energy, greater confidence and are prouder of their appearance.

IMPROVED APPEARANCE

Personal appearance is greatly improved by strength training due to increased muscle tone, strength, function and improved posture. Changes in body composition mean an increase in lean mass and decrease in fat mass, both of which enhance the way you look.

STRENGTH TRAINING MYTHS

Despite the well-recognised benefits of strength training discussed above, there are many myths that still exist.

MYTH 1: STRENGTH TRAINING MAKES WOMEN TOO BULKY

Some women avoid strength training for fear of looking too masculine. However, strength training actually enhances a woman’s femininity; it improves muscle tone and definition, and creates a better body shape. Increases in muscle mass can be made, but women can never achieve the muscle bulk of men. This is due to the fact that men have 10 times as much of the muscle-building hormone, testosterone, in their systems. Women are, therefore, genetically programmed not to achieve the muscle bulk of men.

MYTH 2: IF YOU STOP TRAINING, MUSCLE TURNS TO FAT

It is impossible for muscle to turn to fat, as it is a completely different type of body tissue. Muscle mass and strength will gradually decrease if you stop training (some physiologists believe that a muscle will never quite return to its pre-training state), and fat stores will increase if you eat more calories than you need over a period of time. However, one will not turn into the other! Once a certain muscle mass has been achieved through regular strength training, this can be maintained by training less frequently (once or twice a week).

MYTH 3: STRENGTH TRAINING MAKES YOU MUSCLE-BOUND AND DECREASES FLEXIBILITY

Increasing your muscle mass does not make you muscle-bound, reduce your flexibility or reduce your speed in athletic activities. On the contrary, if you train correctly – performing each exercise in strict form through a full range of motion (ROM) that gives your muscles and joints a full stretch – you can maintain and even improve flexibility. Your ROM may decrease when you lift heavy weights, so compensate for this by doing full ROM stretches between sets and especially at t...