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Progressive overload
In one common method, weight training uses the principle of progressive
overload, in which the muscles are overloaded by attempting to lift at least as
much weight as they are capable of. They respond by growing larger and stronger.
This procedure is repeated with progressively heavier weights as the
practitioner gains strength and endurance.
However, performing exercises at the absolute limit of one's strength (known as
one rep max lifts) is considered too risky for all but the most experienced
practitioners. Moreover, most individuals wish to develop a combination of
strength, endurance and muscle size. One repetition sets are not well suited to
these aims. Practitioners therefore lift lighter (sub-maximal) weights, with
more repetitions, to fatigue the muscle and all fibres within that muscle as
required by the progressive overload principle.
Commonly, each exercise is continued to the point of momentary muscular failure.
Contrary to widespread belief, this is not the point at which the individual
thinks they cannot complete any more repetitions, but rather the first
repetition that fails due to inadequate muscular strength. Training to failure
is a controversial topic. The proponents of High intensity training—Mike Mentzer,
Arthur Jones and Ellington Darden—advise training to failure on every set. Other
experts believe that this will lead to overtraining, and suggest training to
failure only on the last set of an exercise. Some practitioners recommend
finishing a set of repetitions just before the point of failure; e.g. if you can
do a maximum of 12 reps with a given weight, only perform 11. Adrenaline and
other hormones may promote additional intensity by stimulating the body to lift
additional weight (as well as the neuro-muscular stimulations that happen when
in “fight-or-flight” mode, as the body activates more muscle fibres), so getting
"psyched up" before a workout can increase the maximum weight lifted.
Weight training can be a very effective form of strength training because
exercises can be chosen, and weights precisely adjusted, to safely exhaust each
individual muscle group after the specific numbers of sets and repetitions that
have been found to be the most effective for the individual. Other strength
training exercises lack the flexibility and precision that weights offer.
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