Strength Training and Specificity

The Importance of Applying Specific Training Principles According to Your Goals

Are you sick of working tirelessly with those push-ups and sit ups and not achieving the strength gains or the increased muscle mass you are expecting? Then it's time you check how appropriate your training principles are and understand how vital it is to be specific with your intensities and exercise variables.

Firstly let's break down the jargon and get clear on some fitness terms;

What are Exercise Variables?

Exercise variable include each aspect of strength/weight training that comprises your total program. The important variables to know as follows;

• Exercise Selection: (i.e. Squats, bench press) Do you have appropriate type of exercises and are these exercises in the correct order?
• Repetitions (Reps) :( i.e. completing squats 15 times consecutively) Are the number of reps specific to the intensity required?
• Sets: (i.e. Completing 15 squats consecutively 3 times with rest in between each) Do the number of sets display the correct volume of training to meet the required work load?
• Rest: (i.e. 2min rest between each set) Is the rest between each set in accordance with your intensity levels?
• Training Frequency: (i.e. back and biceps - 2 times per week) Is the training frequency for each muscle group specific to the necessary recovery time?

Being specific in the training variables are of paramount importance to achieving your goals. Your training experience, technique and progress all play a role in the development of your specific program design which needs to be kept updated constantly.

Sets and reps are two exercise variables often incorrectly applied which ultimately determines whether you are successful or not in optimal time. The following table displays the evidence based recommendations for sets and reps that have been found as optimal for your specific goals (Campos et al. 2002)

These ranges are a guide to your weight training goals. It is important that all exercise variables are specific to your weight training program. By doing so, you will achieve your goals and in optimal time!

For a safe, specific and evidence based weight training program please contact one of our qualified fitness instructors. You will receive a thorough health consultation and your training will always be specific to YOUR goals!