Muscular Endurance and Strength - Major Muscle Groups
In designing a workout it is important to know the major muscle groups, where they are located, and their primary action.
To ensure a good, balanced workout, one must do at least one set of exercises for each of the major muscle groups.
The beginning weight-training program will work most of the important, major muscle groups. It is a good program for beginners and for those whose time is limited. The exercises should be done in the order presented.
The weight-training program is a more comprehensive program that works the major muscle groups even more thoroughly. It has some duplication with respect to the muscles that are worked. For example, the quadriceps are worked by the leg press/squat and leg extensions, and the biceps are worked by the seated row, lat pull-down, and biceps curl. Thus, for the beginner, this program may overwork some muscle groups. However, for the more advanced lifter, it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. This program also includes exercises to strengthen the neck muscles. When doing one set of each exercise to muscle failure, the average soldier should be able to complete this routine and do a warm-up and cool-down within the regular PT time.
Key Points to Emphasize
Some key points to emphasize when doing resistance training tire as follows:
• Train with a partner if possible, This helps to increase motivation, the intensity of the workout, and safety,
• Always breathe when lifting. Exhale during the concentric (positive] phase of contraction, and inhale during the eccentric (negative) phase,
• Accelerate the weight through the concentric phase of contraction, and return the weight to the starting position in a controlled manner during the eccentric phase,
• Exercise the large muscle groups first, then the smaller ones.
• Perform all exercises through their full range of motion. Begin from a fully extended, relaxed position (prestretched), and end the concentric phase in a fully contracted position,
• Always use strict form. Do not twist, lurch, lunge, or arch the body, This can cause serious injury. These motions also detract from the effectiveness of the exercise because they take much of the stress off the targeted muscle groups and place it on other muscles.
• Rest from 30 to 180 seconds between different exercises and sets of a given exercise.
• Allow at least 48 hours of recovery between workouts, but not more than 96 hours, to let the body recover and help prevent over training and injury.
• Progress slowly, Never increase the resistance used by more than 10 percent at a time.
• Alternate pulling and pushing exercises. For example, follow triceps extensions with biceps curls.
• Ensure that every training program is balanced. Train the whole body, not just specific areas. Concentrating on weak areas is all right, but the rest of the body must also be trained.