Particular techniques and strategies for weightlifting help you accomplish specific training goals. Fitness professionals design training regimens that illicit particular kinds of muscular development by stimulating specific muscle fibers. The amount of resistance and number of repetitions per set are primary elements of individual techniques and strategies for weightlifting. A well-rounded fitness program includes components or phases that emphasize techniques and strategies for endurance, strength, stamina and muscle growth.
Muscular Endurance
You need muscular endurance to contract your muscles repeatedly, or sustain continuous, contractions for extended periods of time. Mountain climbing, swimming, running and rowing are examples of activities that require substantial muscular endurance. Weightlifting techniques for developing muscular endurance include compound free-weight exercises, which involve multiple joint movements, such as the bench press, weighted pullups and squats. Weightlifting strategies for developing muscular endurance include high-repetitions training with sets that exhaust your muscles within 20 to 25 repetitions.
Strength
Stronger muscles can generate more force against greater amounts of resistance, which allows you to move heavier loads over longer distances. Powerlifting, Olympic weightlifting and strongman sports are examples of activities that require significant muscle strength. Weightlifting techniques and strategies for developing strength include compound free-weight exercises that exhaust your muscles within four to six repetitions. Strength-training regimens for individual strength sports emphasize compound lifts that pertain to the specific sport. For example, power lifters train primarily with the bench press, squat and deadlift. The repetition range for strength training targets fast-twitch motor units in your muscle fibers, because fast-twitch motor units have the most contractile components and highest growth potential.
Stamina
Muscular stamina combines elements of endurance and strength. Stamina activities generally involve a series of intense contractions interspersed between short rest periods. Boxing, basketball, football and soccer are some sports that require stamina. Weightlifting techniques and strategies for developing muscular stamina include compound free-weight exercises with sets that exhaust your muscles within 12 to 15 repetitions. The repetition range for building stamina targets red slow-twitch motor units in your muscle fibers. Red slow-twitch motor units have the greatest potential for developing stamina, because they contain more balanced concentrations of energy-producing and contractile components.
Hypertrophy
Hypertrophy training regimens specifically increase muscle mass or girth. Bodybuilders and fitness models use hypertrophy lifting techniques and strategies to develop muscularity. Techniques and strategies for hypertrophy lifting emphasize sets that exhaust your muscles within six to 12 repetitions. The American Council of Sports Medicine recommends periodization training, which involves training cycles that include multiple phases. Training cycles might last two to four months, and particular phases within each cycle might emphasize more discreet repetition ranges, such as alternating between phases of six to eight repetitions and eight to 12 repetitions within each cycle.
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