Before You Start...The Fundamentals by Principles of Resistance Training Lyrics
Most resistance exercises require some type of handgrip, while all exercises require an optimal limb position, movement range and speed, and breathing pattern. Furthermore, some lifts may warrant the use of a weight belt or other special procedures. All these aspects of resistance training make up the fundamentals.Handgrip1. Pronated grip
2. Supinated grip
3. Neutral grip
4. Alternated grip
5. Hook grip
6. Open vs. Closed grip
Other Considerations: Grip widthStability and Limb PositioningStanding
Seated or supine
Other Considerations: Pully-based machinesRange of Motion and SpeedStrength and flexibility gains only occur within the RoM they are trained. Ideally, an exercise's full RoM will mimic the RoM of the involved joints.
Speed is usually a variable of intensity, or else manipulated in such a way that elicits the desired results. However, for beginners, repetitions should be performed in a slow, controlled manner.BreathingIn almost all cases, especially when the participant is untrained, the breathing technique generally follows this pattern:
Eccentric = inhale
Concentric = exhale
For highly-trained athletes attempting structural exercises, the Valsalva maneuver may be used.Weight Belts(Don't be that guy...)
Weight belts should only be worn during exercises that place stress on the lower back or during sets that use near-maximal or maximal loads.Lifting a Bar off the FloorWhether performing a lift or moving weights around, there are a few things to keep in mind, especially if it is a heavy load:
1. Position your feet ~shoulder-width apart.
2. Bend at the knees.
3. Keep your back flat.
4. Maintain a line of pull as close to your body as possible.Spotting Free Weight ExercisesWhether a stranger or someone you know, your spotter will be your best friend in the weight room; this is no small responsibility, especially if you are a heavy lifter, and shouldn't be taken lightly. Here are some guidelines for spotting:
a. Overhead dumbbell exercises
b. Overhead barbell exercises
c. Power exercises
d. Squats
Communication between the lifter and the spotter is also crucial. There are generally 3 things that need to be expressed before starting a lift: (1) how many repetitions will be performed, (2) how the bar will be handled at liftoff, and (3) the timing of the rack. If you are working with a new spotter, you may also have to clarify the amount and timing of assistance.Basic ExercisesAbdomen:
a. Bent-Knee Sit-Up
b. Abdominal Crunch
Back:
a. Bent-Over Row
b. Lat Pulldown
c. Seated Row
d. Low-Pully Seated Row
Biceps:
a. Barbell Biceps Curl
b. Hammer Curl
Calves:
a. Standing Calf Raise
b. Seated Calf Raise
Chest:
a. Flat Bench Press
b. Incline Bench Press
c. Flat Dumbbell Fly
d. Vertical Chest Press
Forearms:
a. Wrist Curl
b. Wrist Extension
Hip and Thigh:
a. Hip Sled
b. Back Squat
c. Front Squat
d. Forward Step Lunge
e. Step-Up
f. Good Morning
g. Deadlift
h. Stiff-Leg Deadlift
i. Leg (Knee) Extension (Machine)
j. Leg (Knee) Curl (Machine)
Shoulders:
a. Shoulder Press
b. Machine Press
c. Upright Row
d. Lateral Shoulder Raise
Triceps:
a. Lying Barbell Triceps Extension
b. Triceps Pushdown
Power Exercises:
a. Push Press
b. Power Clean
c. Snatch
2. Supinated grip
3. Neutral grip
4. Alternated grip
5. Hook grip
6. Open vs. Closed grip
Other Considerations: Grip widthStability and Limb PositioningStanding
Seated or supine
Other Considerations: Pully-based machinesRange of Motion and SpeedStrength and flexibility gains only occur within the RoM they are trained. Ideally, an exercise's full RoM will mimic the RoM of the involved joints.
Speed is usually a variable of intensity, or else manipulated in such a way that elicits the desired results. However, for beginners, repetitions should be performed in a slow, controlled manner.BreathingIn almost all cases, especially when the participant is untrained, the breathing technique generally follows this pattern:
Eccentric = inhale
Concentric = exhale
For highly-trained athletes attempting structural exercises, the Valsalva maneuver may be used.Weight Belts(Don't be that guy...)
Weight belts should only be worn during exercises that place stress on the lower back or during sets that use near-maximal or maximal loads.Lifting a Bar off the FloorWhether performing a lift or moving weights around, there are a few things to keep in mind, especially if it is a heavy load:
1. Position your feet ~shoulder-width apart.
2. Bend at the knees.
3. Keep your back flat.
4. Maintain a line of pull as close to your body as possible.Spotting Free Weight ExercisesWhether a stranger or someone you know, your spotter will be your best friend in the weight room; this is no small responsibility, especially if you are a heavy lifter, and shouldn't be taken lightly. Here are some guidelines for spotting:
a. Overhead dumbbell exercises
b. Overhead barbell exercises
c. Power exercises
d. Squats
Communication between the lifter and the spotter is also crucial. There are generally 3 things that need to be expressed before starting a lift: (1) how many repetitions will be performed, (2) how the bar will be handled at liftoff, and (3) the timing of the rack. If you are working with a new spotter, you may also have to clarify the amount and timing of assistance.Basic ExercisesAbdomen:
a. Bent-Knee Sit-Up
b. Abdominal Crunch
Back:
a. Bent-Over Row
b. Lat Pulldown
c. Seated Row
d. Low-Pully Seated Row
Biceps:
a. Barbell Biceps Curl
b. Hammer Curl
Calves:
a. Standing Calf Raise
b. Seated Calf Raise
Chest:
a. Flat Bench Press
b. Incline Bench Press
c. Flat Dumbbell Fly
d. Vertical Chest Press
Forearms:
a. Wrist Curl
b. Wrist Extension
Hip and Thigh:
a. Hip Sled
b. Back Squat
c. Front Squat
d. Forward Step Lunge
e. Step-Up
f. Good Morning
g. Deadlift
h. Stiff-Leg Deadlift
i. Leg (Knee) Extension (Machine)
j. Leg (Knee) Curl (Machine)
Shoulders:
a. Shoulder Press
b. Machine Press
c. Upright Row
d. Lateral Shoulder Raise
Triceps:
a. Lying Barbell Triceps Extension
b. Triceps Pushdown
Power Exercises:
a. Push Press
b. Power Clean
c. Snatch