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General Fitness Guide

Muscular Strength

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Muscular Strength- the amount of force a muscle can exert in a single contraction.

    Muscular strength is much different from muscular endurance. Strength is a measure of how much force your muscles can exert, while endurance is the measure of how many times your muscles can repeat a specific exertion of force. Unlike muscular endurance which is controlled by slow twitch fibers, strength is determined by fast twitch fibers which focus more on quick bursts of energy rather than long, drawn out ones.
 
    It is a much different procedure when it comes to improving strength. The most widely used method is lifting a weight that is 70% of your maximum 10-12 times. You repeat this three times with 1-5 minute breaks in between sets. Another thing to remember is that you should never repeat strength training on a specific muscle more than once every 48 hours. If you do, you can cause numerous injuries and basically wear the muscle out so you recieve no improvement at all.
 
    The following strength training program is based on the 3 sets of 10 reps system, and all workouts contained are supposed to be done that number of times.
 
 
 
 

Suggested Beginner's Strength Training Program

Day
Exercise#1
Exercise#2
Exercise#3

 
Excercise#4

 
Exercise#5

1(Chest,triceps, shoulders)
Bench Press
Dumbell Fly
 
Shoulder Press

 
Laterals

 
 
Tricep Extensions

2(back,biceps,abs)
Cable Row
Lat Pulldown
 
Shoulder Shrugs

 
Dumbell Curls

 
 
Varied Ab Exercises

3(legs)
Squats
Leg Press
Calve Press

 
 
Hamstring Extensions

 
 
Quad Extensions

This three day cycle should be carried out through a one week period of time.