Today you started your 2 week training to meet a personal goal. Although it takes a lot longer to achieve long term (chronic) physiological adaptations you will be able to see/feel if your training is progressing you toward your goal IF you apply the right training principles. Therefore, I would like you to respond to the prompts below to reflect upon two training principles.
1. What goal/s did you train toward today?
2. Explain what your method of training was today and how that method will promote the SPECIFIC physiological adaptations to enable you to meet your goal/s. Give an example.
3. An essential training principle you must apply is OVERLOAD. How did you apply overload?
Give an example.
Today I trained towards improving my upper body strength, and core muscular endurance.
ReplyDeleteThe Methods of training that I used today was upper body strength weight training, and core muscular endurance calisthenics. With the upper body strength weight training because I was focusing on strength weight training I was doing low sets, with high weights, and each rep was slow and controlled, this was so I was able to promote the specific physiological adaptations in the targeted muscles in the different exercises, to help enable me to meet my goals. For example when doing the bent over rows I was using high weights, so that I was overloading my muscles to enhance hypertrophy in the targeted muscles which where, Trapezius, latissimus dorsi, and the erector spinae. My 8 reps were slow and controlled, to ensure that I was actually working the targeted muscles to ensure physiological adaptations in the muscle fibers.
I applied overload in the bicep curls today by using high weights, which made my muscles have to really work to curl the dumbbells this is essential to help enable me to accomplish my goals. This is because by overloading my muscles it causes the muscle fibers to tear, so that they can restore and get bigger and stronger than before which promotes the specific physiological adaptations to help towards my goals.
05/09/19
DeleteToday I trained my upper body, My goal today was to be able to do each exercise with the correct form. My goal I was training towards today is to improve my upper body muscular strength.
Today's training was similar to Mondays training, it involved; Bicep curls (3 sets x 8 reps x 8kg), Lateral raises (3 sets x 8 reps x 6kg), Shoulder press (3 sets x 8 reps x 8kg), Bent over rows (3 sets x 8 reps x 20kg), Back extensions (3 sets x 8 reps x 30kg), Triceps extensions (3 sets x 8 reps x 15kg), and Bench press (3 sets x 8 reps x 20kg). The method of training I used was Weight training for upper body Strength. Because I was focusing on having the correct technique in today's training, I was trying to keep my reps controlled and slow so that every time I do the exercise I am putting overload on the targeted muscles.
I applied overload when doing tricep extensions the weight I was using the same weight that I was using on Monday which was 10kg and I was able to do 8 reps relatively easy because in Mondays training I tore my muscle fibers making my myofibrils come back stronger than before. So for the second and third set I decided to add 5kg to enforce more overload, which promoted the specific physiological adaptations to improve my muscular strength. I was able to include overload in my training today, which promotes muscular strength, to help towards my goals.
Ryan - The details in your post demonstrate you understand: the connection between the method of training (specificity) and the fitness component you are developing; that muscle strength improvement requires you to exert near maximal force, hence the heavy weight(overload); the physiological adaptation (hypertrophy) that will occur over the subsequent rest days and what occurs within your muscles when you train this way.Feed forward - ensure you understand that you only need to repeat the exercise 4-8 times so as to 'manage' the muscle micro-trauma caused by loading your muscles this way.
ReplyDeleteI worked on Upper body strength.
ReplyDeleteUpper body strength was the method of training I used and when doing "strength" if weight training you need to apply high weights, low reps which are done at are slow past as you need your muscles to contract so it can tear and break down the muscle fibers so when you rest they can be restored again. That's how your muscle grow bigger. I knew i had the right amount of weight because I was struggling on my 8th rep. Technique was really important and was really effective as it would force my muscles to stress and the next day my muscles would hurt and that's when i knew i was doing the technique correctly. When doing upper body I targeted biceps, triceps, trapezius, deltoids, pectorals and brachioradialis.
Main goal was to enhance my weights each time i went to the gym and use overload. I used overload which caused my muscles to stress and break down but making sure i could still do 8reps.
DeleteWell done Nahana. I particularly like way you indicated that you were using the overload principle when you wrote " I knew i had the right amount of weight because I was struggling on my 8th rep".Also,the fact that your muscles hurt the next day is another indicator that you applied overload. Only doing a few reps 'controls' the amount of damage (micro-trauma) within the myofibrals of your muscle fibres so you don't 'overtrain'
DeleteToday I worked on upper body strength.
DeleteI did weight training the same as Mondays training but in creasing the weights and using overload. Worked on Biceps, triceps, deltoids
and traps. I had chicken sandwiches for protein and a up and go for calcium to help restore muscle fibres. I informed myself that i was doing the right technique so i could get the best of contraction with the muscles and enhancing my hypertrophy.
I worked on upper body muscular strength.
ReplyDeleteThe method of training i used whilst doing this was overload. I would use overload by putting on a weight on i could only do for 6 reps of 3 sets. I did the reps slow and controlled. This being a main factor of strength training. When doing upper body strength i did bench press, dead lifts, bicep curls and triceps pulls downs. Doing these helps promote specific physiological adaptations to help me towards my goal.
I'm sure I will see that you understand which specific muscles you are training in each of the exercises you listed on your monitoring sheet Blake ... and of course I will be asking you when you are training. You obviously understand the formula you have to use to promote improvement in muscular strength too. Feed forward: Ensure you are able to explain what happens within the muscles you have stressed after training (physiological adaptions).
ReplyDeleteOn Monday the 2nd of September I trained my upper body for muscular strength. My goal for upper body is to increase my muscular strength.
ReplyDeleteMy training plan consisted of 3 part bicep curl (legs to core, core to chest, full range of motion), arm curl and press (bicep curl, shoulder press) chest press, weighted tricep dips and bent over dumbbell row. Ranging from 6-8 reps with 3 sets overall. The method of training i used for this workout was muscular strength. So with this I kept my reps moderately low 6-8 and with each rep I kept the movement slow and controlled. By keeping the movements slow and control I was able to promote physiological adaptations in specific muscles which were; biceps, chest, triceps, trapezius, deltoids, latissimus dorsi and erector spinae.
I applied overload in the 3 part bicep curls as I used high weights and did slow and controlled movements. This exercise really motivated me to isolate my biceps and made me fully engage the lower and upper part of the bicep. A key thing for me in this exercise was to isolate and focus majorly on engaging the bicep to pull the bar up and not rely on swinging with my body. By overloading the muscles we see muscle fibres tear and the body has to repairs and replaces damaged muscle fibres. The muscle fibres are fused together to form new muscle protein strands or myofibrils. These repaired strands increase in thickness and numbers to create muscle hypertrophy (growth).
Detailed explanation within this post Tamarangi. Your explanation creates a very clear picture for me of what happens within the muscle to increase muscle hypertrophy. Feedback: The method of training is Weight Training or Resistance Training which, when you apply weight training the way you did,promotes increase in muscular strength. Therefore your method and application (formula) are SPECIFIC to your goal. How do you know that you really did apply overload?
Delete5th september 2019
DeleteToday I trained my upper body, in particular chest and triceps. My goal for the day was to bench 65kg for one rep. My overall goal is to improve my muscular strength.
Today’s training plan consisted of; bench press (6-8 reps), butterfly press machine (8 reps), butterfly cable press (8 reps), tricep kick back (8 reps) and tricep dips (8 reps). The method of training was weight training. Applying weight training they way I did, whilst incorporating overload, promoted muscular strength. With today’s training, I kept the reps slow and controlled, I also isolated specific muscles, engaging them to ensure stress was applied to those muscles (chess and triceps) and make sure myofibrils comeback stronger.
I applied overload in my chest press exercise, this was seen when I did my 6 reps of the 60kg bench. When I go to my second set of the bench press, my arms began to shake in my 3rd and 4th rep. So from this workout, progressive overload was applied, as today I did 6 reps on the bench with the weight at 60kg and on monday I went relatively lower weight 50kg (for one set with 8 reps) and 55 (for one set with 8 reps also). So progressive overload will be applied throughout the course of the coming weeks.
I worked on mr goal of increasing my upper body strength.
ReplyDeleteThe method of training I used was weight training.When doing “strength’ training you must use high weights and low reps. For example I did 8 reps x 3 sets with 30-40 kg in the bench press. With slow reps you must do them at a slow pace so your muscles can contract with maximum force, so the myofibrils within the muscle fibres tear. As you are resting in the following days, those myofibrils repair making the muscles stronger. That's how your muscles get bigger and stronger. I found out I had the right weights because I was struggling on my 6th rep so I knew I was applying overload that these weights were perfect for me . My technique was important as I tried to keep my muscles from tearing as I forced my muscles to stress and the second day they were sore, this is due to (DOMS) delayed muscle soreness. When doing upper body strength I targeted my triceps, biceps, pectorals, trapezius, latissimus dorsi, deltoids.
Today I worked on my goal of increasing my upper body strength.
DeleteThe method of training I used was weight training. I used high weights with low reps. I also did a variety training with bench press with dumb bells while controlling by body to balance on the fit ball. On my monday training I used 12kg on the bench press and today instead of using the 14kg because they were too light, I used 16kg and I found out they were perfect because I struggled on the 8th rep. I did a circuit training, doing the bench press, tricep pull downs and bent over dumbbell rows. All targeting my triceps, biceps, trapezius, pectorals, latissimus dorsi.
This post demonstrates you understand how to overload using this training method Phoenix. It also demonstrates that you now know two indicators that you have used the right load and reps (struggling to finish a set and DOMS) Feedforward: When the myofibrils repair they are remade in greater numbers and each repaired mysfiril is thicker in preparation to cope with the load your muscle had to overcome in your last training.Hence, you will find you can finish each set more comfortably. So... you need to increase the load (weight) to stress your muscle again and force it to repair in greater numbers and thickness again. This repeated cycle of overload-repair is called PROGRESSIVE OVERLOAD and causes increase in muscle strength and hypertrophy.
ReplyDeleteOn Monday 2nd September I chose to do Lower body power weight training as well as Some core workouts such as russian twists, planks and straight leg lifts.
ReplyDeleteI walked into the aerobics room a bit nervous because of being made fun of for having the ability to lift a high amount of weights and being Female, but Whaea Ruth explained that having the ability to lift high weights and being Female is a gift so that gave me more motivation, confidence and drive. I’m aiming towards improving on my muscular endurance as well as muscular strength and also losing a bit of weight. On Monday when I went to do my workout I was in a very good frame of mind. When I was doing my lunges I did them with 8kg dumbbells but then found that was too easy and went up to 10kg and applied overload. I also applied overload when I did the Bent over rows/back extension combos by lifting 40kg instead of 30kg. When I did my straight leg lifts, planks and Russian twists I could feel my core beginning to burn. When it came to doing my Russian twists I decided to again apply overload and go up to 50 instead of 40 to try and challenge myself. Although I struggled I was able to get through it and it was a really good feeling. The next day I woke up with sore legs and a sore abdomen. My Quads, Obliques, Abdominals, Glutes and Hamstrings were sore the next day which made me aware that I did the exercise properly.
My goal was to work on my lower body power this will help me train my lower body muscles in a balanced manner. I had also done some core exercises.
ReplyDeleteThe method of training I had used was using exercises that would help strengthen my lower body muscles. For an example I had done 8 reps x 3 sets of barbell squats. When I was doing my first set of barbell squats I decided to do them with a 15kg power bag although my legs were getting a good workout from this, I decided that for my next set I will apply overload and do the 20kg power bag and when I done my next set this is where my legs were starting to feel a little bit of a burn. These can also help me develop lower body strength and endurance.
The formula for muscular strength is different to the formula for muscular endurance and muscular power Diva. So, it concerns me that you state that you are targeting lower body power,then detailed a formula that is used for strength, then in you final sentence stated "These can also help me develop lower body strength and endurance" Feed forward: See the literature to understand the difference in formula and the connected physiological adaptations.
DeleteToday I decided to train yet lower body. My goal was to be able to improve my lower body muscular endurance. As a class we went to the gym to work out but i did not bring the right equipment to train in so i decided to perform the exercises at a more intense level at home.
ReplyDeleteFor my training I did similar trainings to Wednesday. Today for my exercises I firstly warmed up my body and stretched my body muscles to reduce the risk of injury. I then started my exercise by doing stationary lunges carrying weight of 3 kg. I did not increase the weight because of my injury on my right shoulder. After doing this exercise for 5 minutes I then changed exercises to doing squats. I did these squats for 5 minutes. I then moved to doing the russian twist. Out of all my exercises the most challenging yet effective exercise would be the russian twist and lunges because i could feel parts of my body beginning to burn and shake which was an indicator that my exercise was working. I worked on developing muscular endurance for my glutes,hamstrings and quads as well as my core. To make sure I was getting a good workout i used specific exercises to help develop my lower body. I ate lasagna pie and fruit salad to help rebuild my glycolytic store.