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Resistance Training RESISTANCE TRAINING Advanced Concepts Volume 1 3FTJTUance TrainingManual An essential guide for weight and resistance training for sports and fitness 7PMVNF© 20 All rights reserved, National Federation of Professional Trainers & Ron J. Clark Written by: Mark P. Kelly, PhD Scott Skinner, RD Ron J. Clark, President & CEO Charles DeFrancessco Frank Campitelli, BS NFPT - WEIGHT TRAINING SPECIALIST Recommended Reading – NFPT Personal Trainer Manual, as well as the Sports Nutrition Manual & Endurance Training Manual for the best possible holistic education experience. Section 1: General Health & Resistance Avoiding the Pump ..................49 Exercise Considerations .............6 Between Set Recovery Considerations . 50 Strength Training & Those at Risk ......8 The Perfect Circuit Routine ...........51 The Importance of Water ..............9 Muscle Endurance ..................53 Cardiac Response to Eating and Periodization or Holistics ............54 Exercise. 12 How Negative Repetitions Work .......55 Eating Around Resistance Exercise ......12 Continuous Tension .................57 Aging and Resistance Exercise .........13 More on Flexibility, Stability, Why Muscles Atrophy ...............14 and Core ........................60 Different Energy Pathways ............15 General Metabolic Considerations ......61 Glycemic Index and Glycemic Load .....16 The Metabolic Continuum ............61 Post Workout Force Feeding ..........17 Invisible Overweight Condition ........62 Weight Training & Aerobic What High Protein Diet is Safe? ........65 Enhancement ....................20 Minor Injury Treatment ..............21 Section 4: The Beginner ..............68 The Value of Intensity & the Beginner . 68 Section 2: Effecting Growth from Establishing a Baseline ...............72 the Inside Out ....................24 Weight Training = Weight Gaining ......74 The Muscle Cell ....................24 Mitochondrial Re-Education ..........75 Skeletal Muscle Structure and Function . 26 Cardiac & Smooth Muscle Tissue ......29 Section 5: Antagonistic Multi Set Training 76 Muscle Size and Strength Increase ......30 Extended Rest & Lactic Acid Removal . 77 Controlling Failure for Size and Incorporating Antagonistic Training ....78 Strength ........................33 Overtraining and Resistance Exercise ....34 Section 6: Metabolism of Fat for Determining Your Genetic Limitations . 35 Muscle Gains ....................79 Ever Heard of Collateral Damage? ......37 Nutrition & Resistance Athletes ........79 Body Tissue Protein Requirements ......38 Weight Training as a Fat Loss Tool .....80 Body Tissue Energy Production ........39 Turning Fat into Muscle? .............81 Amino Acids - Cellular Uptake .........40 Is Fat Friend or Foe? ................82 The Role of Fat ....................83 Section 3: Basic Training Methodologies .42 The Role Fatty Acids Play in Application of Resistance Exercise Carbohydrate Loading .............84 Principles .......................42 Resistance Exercise and Contractile Section 7: A Few Athletic Failure. 43 Considerations ...................85 Resistance Exercise & Weight More on “Fat Release Refusal” ........85 Management .....................44 Sports Conditioning .................87 Overload Training Principle ...........45 Intro to Specificity Training ...........87 The Pump .........................48 Specificity Training ..................89 Muscle Endurance & Athletic Events ....90 Section 9: Bodybuilding Competition ...121 Stretching & Massage as a Recovery Intensity or Insanity ................121 Tool ...........................91 Bodybuilders Are Insulin Dependant . 123 Cross Training & Enhancing Sports Skills for the Athlete ...............95 Understanding the Physiology of Bodybuilding and Athletic Section 8: Miscellaneous Limitations .....................126 Considerations ..................101 Muscle Fiber & Motor Unit Spot Reduction is Physiological Impossibility ....................101 Composition. 126 Squat to Define Your Abs ...........102 Bodybuilding Contest Preparation .....128 Training to Extreme… Good or Bad? . 103 NFPT Contest Preparation Method ....129 Machines -vs- Free Weights ..........106 Other Contest Preparation Weights & Lower-Body Training ......107 Considerations ..................132 Resistance Exercise Tips .............107 Effects of Anabolic Steroids ..........133 Body Fat Testing ..................110 NFPT Charts & Tables. 135 Fitness Training Q and A ............111 Are Aerobics Bad for Big Guys? .......117 GLOSSARY .....................137 Aerobics, Metabolism and Extramuscular Fat Loss? ...........118 “Par-Q & You” Form. ............. 141 Any number of books today can Preface & effec-tively educate on the rudimentary approach to resistance Introduction training but none offer the insight provided by the National Federation of Professional Trainers. This manual is Welcome to one of the most unique beyond the scope of those resources and valuable approaches to learning and is meant to complement them in advanced education in the area of resis- an effort to produce the best and most tance training as it relates to health, fit- advanced resistance training profes- ness, and sports. Be prepared for an sional possible. 8IFO ZPV UBLF UIF “inside out” approach to the study of resistance training. Unlike most study & UFTUGPSUIJTDPVSTF XFXBOUyou reference manuals teaching to this sub- to have mastered the understanding PG ject, this manual is based around the the fundamental application of weight exact same independent research that training and IBWFa measurable degree has earned the National Federation of relatFE Knowledge, Skills and of Professional Trainers (NFPT) its Abilities (KSAs) on this topic. esteemed position as an industry leader All of these individual chapters focus having cre-dentialed thousands of around diverse scenarios teaching to the certified fitness professionals. For the direct holistic interaction that exists purpose of com-prehension NFPT between the relative human anatomy & research has been translated and biology, and the application of force and presented such that com-plicated resistance against muscular contraction. relative body function and scien-tific Education on how the body functions terminology as they relate to resis- and adapts to applied resistance is para- tance training topics are better mount and is the trademark of the under-stood. This policy is the National Federation of Professional hallmark and tradition of the National Trainers. The interaction and responses Federation of Professional Trainers. on the part of multiple body systems Weight training education is where relating to the application of varied NFPT excels. It is undisputed that NFPT amounts of resistance is the exceedingly pioneered weight training education and overlooked element of resistance training research long before it was universally programs. You will find the educational accepted as a means to managing body- BQQSPBDIVOJRVFBOEFOMJHIUFOJOHBT/'15 weight and maintain a state of physical NFUIPEPMPHJFTBSFEJTDVTTFEBOEUIFTPVOE fitness among general fitness enthusiasts. TDJFOUJGJD SFBTPOJOH CFIJOE UIF SFTFBSDI JT Resistance training education emerged QSFTFOUFE -FBSO IPX /'15 SFTFBSDI from the observations made by scientists GJOEJOHT JNQBDU JTTVFT SBOHJOH GSPN concerning the results of resistance XFJHIU NBJOUFOBODF UP FYUSFNFMZ exer-cise on the competitive BEWBODFE SFTJTUBODFCBTFE TQPSUT bodybuilder. In the middle 80s, there QFSGPSNBODF weren’t any resis-tance based certification programs until 1988 when NFPT, based on studies and research involving bodybuilders, made it’s début in the weight training education and the personal trainer certification industry. Preface and Introduction SECTION I General Health and Resistance Exercise Considerations General Resistance Exercise Advice Who Should Establish a Goal of General Fitness? If you are looking for a self-improvement exercise program, and you are a non-athlete, chances are you fall into one of three categories. First, you may be over-weight. If this is the case, fat loss may be your goal of choice. If you are under-weight, weight gain may be your goal of choice. Finally, if you are not grossly over, or under weight, and as stated earlier, you are a non-athlete then general fitness will quite likely be your goal of choice. General Health and Resistance Exercise Considerations What is General Fitness? week). If one were forced to choose All forms of exercise have value. The between fast-paced resistance exercise question is, finding the exercise that will and low-level aerobics for general fitness, give you the results you want and need. fast paced resistance exercise should be General fitness is a compromise, of sorts, the activity of choice. between aerobic activity and resistance Setting up a Resistance Program activity. Ideally, the optimum general fit- for General Fitness ness exercise program will include the When you choose to establish a gen- best of both these worlds. eral fitness routine based around resis- The proper resistance exercise routine tance exercise, incorporate the following can cause not only an increase in muscle concepts. tissue, but a cardio affect as well. This Use a 2-day split routine. This is to simply means that while you are condi- say you should do half your muscle tioning the muscles by weight training, groups on day #1, then the other half of you can condition the cardiorespiratory your muscle groups on day #2, and then systems by shortening the rest periods rest or perform aerobics on day #3.
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