Muscular strength is the ability of your muscles to exert force to overcome maximum resistance, or lift a lot of weight. Maximal strength training uses progressively heavier amounts of weight for increased muscular size, strength and density. Additional benefits include increased joint stability and connective tissue strength. Weight selection for workouts is based on the amount of weight that you can lift with one effort, or repetition. Workouts should include long periods of rest between exercise sets. Workouts for specific muscle groups should not be performed more than twice weekly. Maximum weight training workouts use significantly heavier weights and should be performed using a spotter for assistance.
Bench Press
The bench press exercise strengthens your chest and triceps. Lie on your back with your knees bent and your feet flat on the floor. Begin the exercise by gripping the ends of a barbell with your arms extended above your chest. Bend your elbows and bring the bar down until it touches your chest. Lower the bar slowly so you do not injure your chest. Continue the exercise by lifting the bar back up, extending your arms to the starting position. Start with a warmup set of 10 repetitions. Complete four to five sets, increasing the weight with each set and lowering the repetitions to 6, 4 and finally 2 repetitions. One workout weekly can include a 1-repetition maximum set.
Squat
This exercise strengthens your thighs and buttocks. Stand with your feet shoulder-width apart, placing a barbell behind your head on your shoulders. Bend your arms with your elbows down, placing your hands in an overhand grip on the ends of the barbell. Begin the exercise by bending your hips and knees and lowering your body until your thighs are parallel to the floor. Keep your weight back on your heels and keep your knees in alignment over your feet. Continue the exercise by extending your body back up to the starting position. Use your thighs to extend your knees and squeeze your buttocks to bring your hips forward. Start with a warmup set of 10 repetitions. Complete four to five sets of heavier weights and lower repetitions of 6, 4 and 2 repetitions. One workout weekly can include a 1-repetition maximum set.
Deadlift
This exercise strengthens your back and legs. Stand with your legs shoulder-width apart. Bend your knees bringing your body down, bending forward from the waist. Extend your arms shoulder-width apart, reaching for a barbell that is placed in front of you on the floor. Use an overhand grip with one hand and an understand grip with the other. Begin the exercise by contracting your buttocks and thighs to extend your legs bringing the weight up off of the floor. Keep your back straight and your arms extended, bringing the barbell to your upper thighs. Contract your abdomen to avoid a back arch. Hold, and then bend your knees bringing the weight back to the starting position. Start with a warmup set of 10 repetitions. Complete four to five sets of heavier weights with lower repetitions of 6, 4 and 2. One workout weekly can include a one repetition maximum set.
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; McArdle, Katch & Katch; 1986
- "Personal Training Manual"; American Council on Exercise; 1991
- Maximum Strength
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