We know that exercises can train whole muscle groups involving more than two joints or isolated muscles, involving one joint. The workout can be structured around reps, circuit or interval training according to the results one needs to acquire. However, all training sessions should be geared to train 3main aspects, namely: Resistance, Hypertrophy (tissue cell enlargement) and Explosive Force.
These are the main aspects that must be taken into account:
Exercises with medium/low reps and weights that correspond to a low percentage of force with respect to your maximum active force limit. The reps should be slow to stimulate the Slow Twitch muscle fiber.
Works on medium to high weights with fast and explosive repetitions. This also trains the speed resistance.
It gets trained with one or more weights that correspond almost perfectly to the maximium strength your muscle is able to hold. The Fast Twitch muscle fibers will be stimulated.
Gets trained through the contraction of the muscle and weights or handles that do not move. It is a static movement that produces a strong arterial pressure.
The muscle can use different types of contraction: isometric, where no movement takes place and isotonic, where movement takes place. The isotonic contractions can be divided into two types which are: concentric contractions ie. the muscle shortens when it picks up a load and eccentric contraction ie. the muscle lengthens as it resists a load.
As we said previously, the muscles have differing kinds of fibers:
The following table allows you to know how much weight you should be using per number of repetitions
AF% = percentage of active force
RM = maximum repetitions
100% – 1
95% – 2
90% – 4
85% – 6
80% – 8
75% – 10
70% – 12
65% – 15
60% – 20
For training purposes you can use dumbbells, barbells, cables or machines