Working out can be confusing, especially when you do not know exactly what to do. Multiple physiological results occur when you lift weights in different fashions, and knowing how to lift for each style helps optimize your weightlifting efforts and time spent weightlifting. Weightlifting can be performed with free weights, cable columns and resistance machines as well as thick ropes, rocks, heavy bags and other practical equipment.
Sets, Reps, Intensity and Rest
Weightlifting involves its own form of measurement parameters. Altering these parameters can alter the effects weightlifting has on your muscles and body. The measurements of weightlifting include sets, reps, intensity and rest between sets. First, a repetition is a measurement of how many times you execute the movement in succession. For example, you have performed 12 repetitions if you squat 12 times in a row before stopping to rest. Those 12 repetitions were also a set. A set is composed of repetitions to complete. You perform these sets and reps at a suggested resistance. The resistance you lift is a measure of exercise intensity, and the resistance intensity is based off your one-rep maximum for each exercise. Rest is just as important as the exercise. Allowing your muscles adequate time to recover and restore energy is integral to having your body adapt to metabolic changes, hormonal changes and physiological responses to exercise, reports the American College of Sports Medicine.
Form and Safety
The American College of Sports Medicine advises multiple safety procedures when weightlifting. Perform the movements correctly to limit occurrences of injury, muscular imbalance, strengthen muscle groups throughout their entire range of motion and optimize results from weightlifting. Have a spotter around you when performing free-weight lifts to help supply safety assistance such as moving the weights if a failed rep occurs. Wear proper attire that allows your body to move comfortably through lifting movements, and wear footwear that helps with balance and joint support. The National Strength and Conditioning Association suggests wearing flat soles when performing exercises such as Olympic lifts, squats and dead lifts. Do not increase the weight if you cannot uphold proper form, as this will increase the likelihood of injury and limit weight-training gains.
Strength
Weightlifting for strength increases your ability to handle heavier loads of resistance. The National Strength and Conditioning Association states training muscular strength while weightlifting involves performing one to six reps at 85 percent or more of your one-rep maximum for that exercise, and completing one to six sets per exercise with 2 to 5 minutes of rest between sets.
Endurance
Weightlifting for endurance increases your muscles' ability to move and handle a sub-maximal load continuously. According to the National Strength and Conditioning Association, execute 12 or more reps at 67 percent or less of your one-rep maximum per exercise, and perform one to three sets per exercise with no more than 30 seconds of rest between sets.
Hypertrophy
Weight training increases muscular size as well as increasing muscular ability. According to the National Strength and Conditioning Association, optimally increase muscular hypertrophy by performing at least two to three sets of an exercise at 67 to 85 percent of your one-rep maximum. Complete six to 12 reps per set, and rest 30 to 90 seconds between sets.
Power
You increase muscular power by performing quick and explosive movements while weightlifting. The National Strength and Conditioning Association recommends lifting 75 to 90 percent of your one-rep maximum one to five times in a set while performing three to five sets for each exercise to increase muscular power. You increase your maximum power for one rep by performing lower reps with a higher intensity, and you increase your maximum power for multiple reps by performing higher reps with a lower intensity. Rest two to five minutes between sets when performing power lifts.
References
- "ACSM's Guidelines for Exercise Testing and Prescription, 8th edition."; American College of Sports Medicine; 2009
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle, Roger W. Earle; 2008
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