by Hans and
Franz;
Section 10: Off-Season 2
The off-season is the best time to increase strength because
building strength takes time. Strength increases, with
appropriate exercise, 1-3% a week on the average, so you
need two or three months to achieve significant gains.
For those of you who seek only modest gains in strength,
devote the first part of the off-season to making these
gains and then switch over to emphasizing endurance or
power.
Building strength is accomplished by working muscles
against resistance. The necessary resistance can be obtained
in several ways, including lifting free weights, resistance
machines (like Nautilus or Universal), and good old calisthenics.
The most effective strategy for developing increased strength
appears to be selecting five or six muscle groups and
then adhering to an exercise program based on the standard
strength prescription. The standard strength prescription
is 6-8 repetitions (lifts) maximum (i.e., that's all the
lifts you can do with good form) for three sets, three
times a week.
General guidelines for performing strength related exercises
include: 1) phase into strength training with several
weeks' worth of work using lighter weights; 2) exhale
during the lift, inhale as you lower the weight; 3) alternate
muscle groups during a session to allow full recovery
between sets; 4) keep an accurate record of the weights
you are lifting, the reps, and the sets; 5) adjust the
amount you are lifting when you can do more than eight
reps in the first of three sets; 6) remember to do exercises
that work the muscles on both sides of a joint to achieve
balanced development; 7) warm up and cool down after each
weight session; and 8) stretch every day and especially
after training to maintain flexibility.
Keep in mind that the biggest problem that most beginning
weight lifters run into is over-use injuries from lifting
weights that are too heavy too soon. Typical signs of
over use include soreness the next day, and tendinittis
in joints. For those wondering where to begin, it's a
good idea to concentrate on building up the upper body.
This is especially true for women who typically have proportionately
less upper body strength (and its cheaper than a Wonderbra).
Bench presses and push ups are good for strengthening
the chest and triceps. Crunches are good for your "abs"
and back raisers work the lower back. "Lat"
pulls are excellent for the shoulder girdle and calf raises
are good for the lower legs. Try leg extensions and leg
curls for the quads and hamstrings, respectively. Curls
and dips are good for the arms. Bent rows and lateral
raises are also good for the shoulders.
Lastly, be aware that gains in strength are easily lost.
So, if you stop working out with weights for a month,
don't start in again right where you left off. Cut back,
and let your body readjust to avoid injury.
