EXERCISE
PRESCRIPTION
Sets
Sets are defined as a com bination of any num ber of reps of one exercise. The number
of sets used in a w orkout is directly related to training results. Typically two to three sets
are used by interm ediate and advanced lifters to achieve optim um gains in strength.
Experts agree that m ultiple-set system s w ork best for the developm ent of strength and
muscular endurance. Gains will be m ade at a faster rate by using a multiple-set
system than gains achieved through a single-set system. The use of a single set of an
exercise is recom m ended and very effective for individuals who are untrained or
just beginning a resistance training program . O ne-set program s m ight also be used
for sim ple m aintenance once you are in shape. It is im portant to note that low-volume
set program s will increase strength in untrained individuals, but m ore com ple x
physiological adaptations, such as gains in muscle mass, tone, size, and perform ance
usually requires higher-volum e set training for the best results. Multiple sets of an
exercise present a more intense training stimulus to the m uscles during each set.
O nce your desired initial fitness level has been achieved, multiple-set perform ances
of the exercise using the proper resistance (w ith specific rest periods between sets)
will take you to the next level of strength training, endurance, and muscular development.
Rest Periods Between Workouts
The am ount of rest between training sessions depends on the recovery ability of the
individual. M ost experts agree that three workouts per week with one day of rest between
sessions allows adequate recovery, especially for the beginner. If the resistance
training is not excessive, only m oderate am ounts of delayed m uscular soreness should
be experienced one day after the session. A s the lifter advances and his or her body
is better able to tolerate and recuperate from the resistance exercise sessions, the
frequency of training can be increased. W ell-conditioned athletes may be capa b le of,
and need training frequencies of 4 to 5 days in a row to im prove significantly and
achieve their desired goals. When consecutive-training-day sequences are used, it is
usually beneficial to do different exercises for the same muscle groups and use different
resistances for the exercises. W hen training is perform ed on consecutive days, it often
involves the use of a split routine (different body parts exercised each day), or a split
program (different exercises for the same body part perform ed each day). There are
many books available at the library or your local book store for the interm ediate and
advanced w eight training enthusiast. It is also recom m ended that you w ork with a
qualified personal trainer to achieve your ultim ate goals.
Resistance Used
The am ount of resistance used for a specific exercise is probably the m ost im portant
variable in resistance training. W hen designing a resistance training program , a w eight
for each exercise must be chosen. The use of repetition maxim um s (RM): the exact
resistance that allows only a specific number of repetitions to be perform ed, is probably
the easiest m ethod for determ ining a resistance. Typically one uses a training RM target
or a RM target zone. Example: If your RM zone is 8 to 12 repetitions and you cannot lift
the w eight at least 8 tim es using proper form, the weight is too heavy. O n the other
hand, if you can easily lift the w eight 12 times, the w eight is too light. In either case, the
weight needs to be changed. As the strength level of the lifter changes over time, the
resistance is adjusted so a true RM target or target zone resistance is used.
Rest Periods Between Sets and Exercises
One frequently overlooked variable in exercise prescription is the length of the rest
period between sets and between different exercises. Your desired fitness goals will
norm ally determ ine the am ount of tim e you allow your body to rest. Exercises
involving high repetitions (15 to 20) and a high num ber of sets (3 to 4) with short rest
periods (30 seconds) between sets will raise m etabolic dem ands. This in turn will burn
excess bo dy fat and increase m uscular endurance. Short rest periods are a
characteristic of circu it w eight training, and the resistances used are typically lighter
This type of workout is best for trim m ing bo dy fat and toning muscle. Exercises with
heavier resistance and fewer sets usually have a longer resting period between sets.
The results of using this method are norm ally increased m uscular strength and mass.
If the desired outcom e is to gain overall muscle mass, your exercise prescription
should lean toward a higher w eight resistance doing 2 to 6 repetitions per set, with a
rest period of 3 to 4 m inutes between each set.
Order of Exercise
Leaders in the field of strength and conditioning believe that working the larger muscle
groups first (chest, back, legs), should take priority over training the smaller muscle
groups (biceps, triceps, deltoids, calves). The reason behind this exercise order is that
the exercises perform ed in the beginning of the workout are the ones that are going to
require the greatest am ount of m uscle mass to perform . Hence, exercising the smaller
muscle groups first will deplete the body of the energy necessary to stimulate the larger
muscle groups. Arm -to-leg ordering allows for some recovery of the arm m uscles while
the leg muscles are exercised. “S tacking” exercises is a com m on practice am ong
body builders as a w ay to attem pt to bring about m uscle hypertrophy. S tacking is
loading up different exercises on the same m uscle group (ie. standing bicep curls,
preacher curls, one arm concentration curls). The exercise o rder will have a significant
im pact on the training stim ulus stress level in a training session.
Scheduling Training
Finding the tim e to do it is one o f the m ost difficult aspects of a training program . Once
you have established a tim e to workout you should plan a training routine based on
what m uscles to involve on w hich day. As previously discussed, the larger m uscle
groups such as the chest, back, and legs should take priority over working the smaller
m uscle groups. Give your m uscles at least 48 hours (but no more than 72 hours) of
rest in between sessions.
21
To Next Page
Loading...
