Introduction

The thing about strength training is that it can slim you down in a way that aerobic exercise or a cardiovascular workout alone can't do. When you build muscle, your metabolism adjusts so that you burn more calories, even when at rest. Therefore, if you begin a weight-training regimen and watch your diet, you shouldn't find it difficult to 'trim the fat' .

Weight-training can exchange fat for muscle. Weight lifters will experienced a gain in bone mass at the hip and spine; while a sedentary person will eventually lose a percentage of their bone mass. Strength training -- when performed correctly -- doesn't apply stress directly to joints, it is ideal for strengthening the muscles, tendons, and ligaments that surround joints. There is even evidence that resistance exercise can help people sleep better and can improve the mood of mildly to moderately depressed individuals.

Strength training adds more weight to the skeleton by building muscle; this stimulates the bones to strengthen and grow to bear the heavier load on the muscles. Once achieved, much of the gain can be maintained through weight-bearing endurance activities such as brisk walking, stair climbing, and aerobics.

One way to begin learning to weight lift is to use the pyramid principle of weight training. This can help someone unfamiliar with weight training to discover the equipment and weights they are comfortable with in order to continue to their next, personal, level of weight training.

The idea of pyramiding is to increase muscle strength by using more weight. The more weight you use the stronger you become, the stronger you become the more weight you can use. As you increase the weights you lift, you decrease the number of times you lift, the repetitions.

Once you have used your Pyramid Weight Program and discovered the weights and equipment you feel comfortable using, it is time to develop a Personal Weight Program. This program is a personal reflection of your own goals and lifting style. Using what you have learned from your work with the pyramid weight program, you will decide on a personal weight lifting goal, identify the stations that will help you reach your goal, set your weights and repetitions, and experiment with the program to be sure it is the right one for you. In the end you will have a weight program that is yours and yours alone, your PERSONAL WEIGHT PROGRAM.

Tasks

The pyramid principle is based on ONE REPETITION MAXIMUM or 1RM (the amount of weight you can perform the exercise with properly, but only one time).

Each set you need to increase the amount of weight you use and decrease the number of repetitions used, based on your ONE REP MAX for that exercise. If you decide to stick with this program, you will want to to recalculate your 1RM after 6 weeks.

It is VERY IMPORTANT that you use a spotter, and make sure you are warmed up properly before trying to perform your 1RM.

Using what you have learned from your work with the pyramid weight program, you will decide on a personal weight lifting goal, identify the stations that will help you reach your goal, set your weights and repetitions. Be sure this is the right program for you, it will unlike anyone elses. In the end you will have a weight program that is yours and yours alone, your PERSONAL WEIGHT PROGRAM.   

Process

1. Go to each station in the weight room, using proper form, but no weight on the bars, lift for one minute. This will allow you the opportunity to try each station.

2. The next time you visit each station, put some weight on the bars and lift. Continue adding weights to the bars until you can no longer lift more than one time. Record this weight. THIS IS YOUR ONE REPETITION MAXIMUM, or 1RM.

3. Fill in the Pyramid Weight Program (you will need excell to open this) with all weight stations and all 1RMs. (Students at MHS will need to go to their I-drive, find Phys. Ed. folder, open it, and copy the Pyramid program to their own H-drive.) Put your name in the cell below "Station Name". Notice there are some extra spaces for optional stations or activities you may wish to include.

4. The Pyramid Program will generate your personal Pyramid Weight Program. You will have to return to the weight room and be sure to fill in the actual weights that exist in our weight room. Our weights are multiples of 5 pounds. And don't forget to add the weight of the bar when necessary.

5. This is your personal Pyramid Weight Program. You are to spend 3 full class periods working this program.

Using what you have learned from your work with the pyramid weight program, you will create a personal weight lifting program.

1. First you must decide on a goal. What results do you want from this program?

• To tone your muscles?
• To build your muscles?
• To jump higher?
• To look good in a bathing suit?
• A strong upper body?
• A strong lower body?

2. Set your weights and repetitions.

• A building program will use high weights and low repetitions.
• A toning program will use low weights and high repetitions.

3. Experiment with the program to be sure it is the right one for you and targets your goal.

Resources

There are many different workout programs from which to choose. They range in focus from strictly building muscle mass to chiseling exceptional definition. Below are some sample programs you may wish to check out. Some may be just right for you or may just give you some ideas of how to build your own PERSONAL WEIGHT PROGRAM.

Using light weights and high repetitions, this type of program can be used to maintain muscularity and overall fitness, and is excellent for building muscle endurance.  

This program uses a little more weight than the Fitness Program and, again, high repetitions. This is the one to use to take the muscle you've built and give it better form and shape, separating a truly fine physique from just a muscular one.

With the use of medium weight and reps, this setting balances size and definition to give your muscles a complete workout. This is perhaps the best program to use to start a workout regimen.

This program is also mass-building but with the beginning of emphasis on definition, due to the use of a little less weight and somewhat higher repetitions.

This is strictly for building muscle mass. It is recommended that this program be used only by experienced weight lifters. If you are just starting with a weight-training program, you may want to begin at Bodybuilding 70-80% and work your way up to Power and Strength over several months.

Psycho Program

Rotating the programs

Many fitness experts, including bodybuilders, advocate varying the intensities of the workouts that you do over time.

The assertion is that by varying the types of workouts, a person can make greater gains then if they always do the same type of workout. For instance, a workout may use Bodybuilding 70-80% one month, Power and Strength another month, and Toning another month. This process may be cycled over time as well. Depending on what your goals are, the specific prescription for change will vary, but the idea remains the same.

Because of the vast differences between individuals as to ability, body type, goals, available time and dedication, specific recommendations for rotations must be left up to the individual. If you want more information on this concept we suggest you seek out a degreed and experienced personal trainer or exercise physiologist.

LEGS

Your legs contain some of the largest muscles in your body. For the purpose of weightlifting, most experts divide the legs into four separate muscle groups: quadriceps, hamstrings, gastrocnemius (calves), and anterior tibialis. The quadriceps and hamstrings act at the knee joint and the gastrocnemius and anterior tibialis act at the ankle joint.

• Quadriceps: The large group of muscles on the front of the upper leg, often referred to as the thighs. Your quadriceps are so named because they are a group of four (quad = four) different muscles: the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedialis. The quadriceps run along the front of the thigh, starting at the hip joint and ending at the knee joint. The quadriceps' primary function is to flex the hip and extend the knee, very important in walking, running, jumping, climbing, and pedaling.
• Hamstrings: The group of muscles on the back side of the leg, running from the hip joint to the knee joint. The hamstrings are a group of three muscles: biceps femoris, semimembranosus, and semitendinosus. The hamstrings' primary function is to facilitate flexion of the leg, and medial and lateral rotation, which is important in activities such as jumping, pedaling, walking, and running.
• Gastrocnemuis: Groups of muscles farther down the back of the leg running from the backside of the knee to the Achilles tendon. The two muscles that make up the calves are the gastrocnemius and soleus. Their primary function is to extend your foot at the ankle and flex your toes, which helps you jump, walk/run, and pedal.
• Anterior Tibialis: The small muscle group on the front side of your lower leg which runs along your shins. The anterior tibialis, like the calf, helps you run and jump, and functions to flex your foot upward.

 BACK

Your back is characterized by three smaller muscles: latisimus dorsi, rhomboids (upper/middle back), and lumbo dorsi or erector spinae (lower back). These three muscles, along with smaller supporting muscles deep beneath the skin's surface, play a huge role in almost everything you do, from swinging a golf club to sitting at the dinner table.

• Latisimus Dorsi: Run along the sides of your back and are most commonly called lats. Your lats help you extend, rotate, and pull your arms to your body (adduction), important in pulling activities such as rock climbing and rowing.
• Rhomboids (Major and Minor): Compact muscles located a few inches down from the neck, between the spine and shoulder blades, referred to as the upper/middle back. The rhomboids' primary function is to retract, elevate and rotate the shoulder blades, which also helps you accomplish pulling activities such as starting a lawn mower or serving a tennis ball.
• Lumbo Dorsi (Erector Spinae): Runs along the lower part of the spine, hereafter referred to as the lower back. Your lower back supports your upper body, extending your spine and flexing it to either side, a part of almost every activity imaginable.

DELTOIDS AND TRAPEZIUS

Deltoids: There are three specific areas of your shoulders: anterior (front), lateral (side), and posterior (rear)--each gets specific attention from various shoulder exercises. The front shoulders flex and medially (inwardly) rotate the arm. The side shoulders abduct the arm (moves it away from the body). The rear shoulders extend the arm and cause lateral (outward) rotation. These functions of the shoulder muscles help in performing throwing and swinging activities such as pitching, passing, climbing, and racquet sports.

Trapezius: Many shoulder exercises also work the trapezius muscle. This muscle slopes down the side of your neck from the base of your skull to the upper part of your back. The trapezius muscle raises your shoulders and rotates your shoulder blades, and is helpful in lifting activities, such as moving furniture.

TRICEPS

The triceps are muscles that run on the back side of your upper arm, from your shoulder to your elbow. Your triceps have three "heads," or small sections that make up the entire muscle group; they constitute almost two-thirds of your upper arm. The triceps' primary function is to extend the elbow. This is helpful in shooting a basketball and throwing or passing a ball

BICEPS

What people commonly refer to as the biceps are actually two distinct muscles: the biceps brachii and the brachialis. Both muscles run along the front of the upper arm, from the shoulder to the elbow. The biceps brachii is responsible for the ball-like "head" on your biceps; the brachalis is the larger of the two, located underneath the biceps brachii. Both muscles that make up the biceps help flex your elbow. In addition, the biceps brachii helps to supinate your forearm. This is very helpful in swinging a racquet in sports like racquetball and tennis.

FOREARMS

The forearms are the muscles between the elbow and the wrist. The forearms consist of three smaller muscle groups: brachioradialis, flexors, and extensors' The brachioradialis and extensors make up the front part of the forearms and help to extend or move the back of your hand toward your forearm; they also help to extend your fingers. Your flexors make up the back or underside (inner part) of your forearms; they flex or move your palm toward your forearm and help to move your fingers. Your forearms control most of your gripping strength and help with activities like swinging a golf club or baseball bat, throwing a ball or climbing; your forearms also help with fine motor skills such as drawing or playing a piano.

CHEST

The chest muscles are made up of the pectoralis major and the pectoralis minor. The pectoralis major is the bigger of the two and spans most of the clavicle and sternum and attaches to the upper arm. It has several important functions at the shoulder: flexion, adduction (towards body), and medial (inward) rotation. The pectoralis minor is a thin triangular muscle that lies beneath the pectoralis major and is responsible for similar functions. Your chest is helpful in contact sports that require a lot of pushing such as football and rugby.

ABDOMINALS

Your abdominals, commonly called abs, consist of several muscle groups, all located in the midsection, just below your chest to your pubic bone. These include: rectus abdominis which is made up of upper, middle, and lower abs; transverse abdominis; and the obliques. The upper, middle and lower abs start near the middle of your sternum and runs vertically to the lower part of the pelvis; they are responsible for flexing the vertebral column or helping you curl your trunk as you would when doing crunches or sitting up in bed. The transverse abdominal muscles run horizontally and are the deepest muscular layer of the abs; they run around your body like a girdle and help compress and support internal organs. The obliques are the muscles that make up your waist and consist of two smaller groups: the external obliques and the internal obliques. The external obliques are the muscles of the upper and outside part of your waistline; they start just under your chest, on your lower eight ribs, and are responsible for helping you twist and bend sideways. The internal obliques are located beneath the external obliques; they also helps you twist. It is important to have strong abdominals for most all motions, including common day-to-day activities. In addition, most low-back pain is attributed to weak abdominals.

BUTTOCKS

There are three muscles that make-up your buttocks: gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus is the biggest and most noticeable of the three. The medius and minimus aren't as noticeable--both are located around your ilium, the large bony part of the pelvis. Together these three muscles help you move your thigh out to the side of your body (abduction), as well as rotate and extend your leg behind you. A strong buttocks helps in most all explosive/power activities, such as football, basketball, and hiking.

Learning Advice

SOME BASIC RULES: 

In order to achieve the maximum benefits and to train effectively and safely, always observe these principles:

WARM UP & COOL DOWN:

This cannot be stressed enough. Most workout-related injuries can be avoided by proper warm-up and cool-down. Your muscles need a 5 to 15 minute warm-up as well as a brief cool-down. This holds true for all weight training workouts!

START AT THE APPROPRIATE LEVEL:

If you begin training at too high a level you risk serious injury. You will also develop poor form, which will hinder your efforts and discourage you. Use this as a guideline: If you cannot lift the weight you are working with 15 times with proper form, the weight is too heavy. Similarly, don't choose too light a weight; the last 2-3 repetitions of your set should be difficult.

PROPER TECHNIQUE:

To get the most out of training and to reduce the chance of injury, use proper lifting techniques. These include working with your muscles through their full range of motion (not locking any joints), lifting at a speed at which you can control the weight and easily stop if necessary, and maintaining good posture.

EXERCISE LARGE MUSCLES FIRST:

You should work your large muscle groups first - your chest, back, and legs - before you exercise your biceps, triceps and smaller muscle groups. Because our bodies naturally recruit large muscle fibers first, these muscles will be the first to fatigue.

PROGRESS GRADUALLY:

Increase reps before increasing weight. Reduce the rest interval between sets to increase workload.

BREATHE CORRECTLY:

Exhale at the moment of highest effort, as you lift the weight. Inhale as you lower the weight.

CHALLENGE YOUR MUSCLES:

All training should begin progressively, using increases in weight until your goals or a plateau are reached. You may then wish to change your workout to include increased reps with lowered weights at the end of a set. You may then want to change the order of exercise, or add sets, etc., to reach new goals.

GIVE YOUR MUSCLES & MIND A REST:

You'll get the most out of your training if you give your muscles at least 48 hours rest between weight training workouts to recover and rebuild.

Although muscles should be worked until they are fatigued, common sense will dictate when it's time to stop. If you feel joint or nerve pain, or are putting a tremendous amount of strain on any part of the body, you're probably going overboard and can harm yourself. Because strains, sprains, and tissue damage can take weeks or even months to heal, preventing injury should be a priority.

Here are some tips:

Perform each movement slowly through the full range of motion that's possible for you.

When lifting hand weights, always keep knees slightly bent to avoid back strain.

Never swing the weight or use momentum to complete a lift.

Don't take on more weight than you can handle; start with an amount you can comfortably lift 8 times before resting.

Assessments

Conclusion

Students who are unfamiliar with weight training will benefit from learning to use any weight room through the use of a Pyramid Weight Program. It establishes one's maximum lifting ability and develops a program to allow the experience of lifting progressively more weight, using fewer repetitions; thus the PYRAMID.

Once a student has has some experience lifting weights, they are likely to want to build a program for themselves. There are hundreds of choices. I have offered a few in this Quest, just to open the door to the Wonderful World of Weight Training.