By James Walker CCS, STM, BioSig, Master Trainer
Training principles of exercise science con’t…
16. Reps and Sets Relationship – reps and sets have an inverse relationship, fewer reps require more sets while more reps require fewer sets.
· In part this based on the motor learning principle of “repeated effort”- when learning a new skill, task, or lesson the more times it is repeated the easier it is to remember or to perform.
· Consequently this “repeated effort” or practice will increase the number of times that the particular muscle fiber type and its corresponding energy system gets used thereby making future efforts easier and the muscle more conditioned.
· e.g., motor skill of riding a bike or learning a different language or exercise, the more the effort is repeated the greater the learning capacity.
17. Super Compensation – the amount of time required for the body to fully recover from the previous workout or workouts.
· There should be full recovery prior to repeating the same muscle workout for the best gains.
· This will result in strength increases of 1-2% or by 1-2 repetitions each week.
· Optimal increases will not occur with out the proper rest, recovery, and regeneration.
18. Technique and Posture – proper form and posture are necessary for correct muscle recruitment and optimal strength gains.
· If a movement cannot be performed with the correct technique, form, and posture it should be stopped.
· An assessment should be made to determine the reason, so that the necessary corrections can be made.
· Remember correct technique and posture will optimize neural drive to the correct muscles and will prevent faulty muscle recruitment patterns.
· E.g., excessive forward lean vs. upright torso in the squat, or treadmill vs. running outside.
19. Tempo-is the pace, rhythm, and time required for each repetition.
· Planned tempo use will ensure correct muscle fiber and energy system recruitment, and will reduce injury and faulty motor patterns.
· Tempo is usually expressed in counts e.g., 302, 301, 30X or 402, 401, 40X, or 502, 501, 50X, that are normal but may be 31X, 512, 911 counts.
· The first number represents the negative (eccentric) phase of the rep, usually expressed in a 2-9 range.
· The second number usually represents the midway point, usually expressed in a 0-2 range.
· The last number represents the positive (concentric) phase, usually expressed in a X-2 range.
· e.g., a 302 tempo for an arm curl, starting position at the bottom with the weight in front of thigh, a 2 count is performed while the weight is curled up to the shoulders, a 0 pause at the top or midway position, a 3 count is done while lowering the weight to the start.
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