If you over-stimulate the muscle, growth in strength and size will be inhibited. The levels of over-
stimulation are dependent on each individual. It would be unreasonable to double the amount of weights.
Make sure that you can do at least 4 to 6 repetitions.
SPECIFICITY PRINCIPLE
Muscle training for a specific task is called specificity. Although each person has individual variations in
movement for sports related activities, specific training essentially involves working the muscles in the
same manner as the expected use.
Muscle design evolves for a specific use. Care must be used when isolating specific muscles not to create
an unbalanced condition. Unbalanced muscles may allow a particular muscle to work harder than the
supporting and stabilizing muscles, thereby, increases the chances of injury.
Types of Specificity Principles:
- Resistance - resistance is identical to or greater than encountered during the activity or sport.
- Movement - movement patterns mimic that encountered during the activity or sport.
- Muscle - specific muscles are exercised that will be used during the sport or activity.
- Speed - movement matches speed used during the activity or sport.
FREE WEIGHTS VS. MACHINES
Free weights provide a more complete workout. However, they also require more expertise in their use.
When lifting free weights like barbells and dumbbells, not only is the prime mover or Agonist being worked
but all the muscles responsible for stabilizing the joint. The result is to increase the strength of the
stabilizer muscles. Greater care is required when using free weights. Improper technique can result in
injury to the user or bystander if the weights are dropped.
It is important to remember to enlist the aid of a spotter whenever free weights are raised over the head.
A spotter's responsibility is to insure the safety of the user during the execution of the exercise. The
spotter must observe the condition of the user and try to anticipate exhaustion. The spotter must also
insure that balance and an even lift is executed, that proper breathing technique is adhered to and that
proper form is being executed by the user. A spotter's strength is not as important as his or her vigilance.
Machines provide a safer workout than free weights. Machines also specifically target a particular muscle
automatically. It's harder to cheat during an exercise by incorporating unintentional muscle groups.
However, since lateral movement is generally restricted, machines do not provide as complete a workout.
When lifting overhead with machines, a spotter is not necessary since the weights are confined to a rack
and not directly overhead. Some machines are not adjustable for height or length of limbs on an individual
basis. This can cause poor fit and even undue stress on joints when the supporting pressure incorrectly
applied. The Biceps Curl and Triceps Concentration machines in many gyms are not adjustable and may
cause undue stress on elbow joints instead of applying pressure to the back of the upper arm along the
triceps.
In summary, free weights provide the best workout when a spotter is available and proper lifting technique
is executed. In contrast, machines provide a better workout than could be safely achieved using free
weights when a spotter is not available.