CHAPTER 93 • WEIGHTLIFTING 545- The overload principle states that when a muscle is
exposed to a stress or load that is greater than what it
usually experiences, it will adapt so that it is able to
handle the greater load (Lorenz and Campello, 2001;
Wathen and Roll, 1994; Kraemer et al, 2002). - Similarly, the SAID principle (specific adaptations to
imposed demands) states that a muscle or body tissue
will adapt to the specific demands imposed on it. For
example, if a muscle is overloaded its fibers will grow
in size so it is able to produce enough force to over-
come the imposed load (Lorenz and Campello, 2001;
Wathen and Roll, 1994). - Observed strength gains within the first few weeks of
a weightlifting program are mostly due to neuromus-
cular adaptations (Deschenes and Kraemer, 2002). As
exercise intensity increases and muscles begin to
fatigue, the nervous system recruits larger motor units
with higher frequencies of stimulation to provide the
force necessary to overcome the imposed resistance
(Lorenz and Campello, 2001). - Early strength gains and increased muscle tension
production from training result from a more efficient
neural recruitment process as well as more densely
packed muscle filaments within the skeletal muscle
(Narci et al, 1996).
MUSCLE HYPERTROPHY
- Human muscle hypertrophy occurs when the cross-
sectional area of a muscle group increases (Narci et al,
1996; Conroy and Earle, 1994). As a skeletal muscle
hypertrophies contractile proteins are synthesized
(Deschenes and Kraemer, 2002) and is therefore
capable of producing more force.
•Type IIA fibers exhibit the greatest growth while
types IIB and I exhibit the least amount of growth in
response to resistance training (Deschenes and Kraemer,
2002). Muscle hypertrophy is more common in fast
twitch than slow twitch muscles. - Strength training leads to muscle hypertrophy,
increasing muscle mass (Narci et al, 1996). - Muscle hypertrophy is typically observed with resist-
ance training after 6–7 weeks of strength training
(Kraemer et al, 2002; Deschenes and Kraemer, 2002). - There appears to be a gender difference in the rate at
which muscles hypertrophy favoring males (Ivey et
al, 2000). Additionally, females lose muscle mass
quicker than males when detrained (Ivey et al,
2000). - Resistance-trained muscles hypertrophy in order to
adapt to greater imposed loads (Kraemer, 1994).
Hypertrophy of individual muscle fibers contributes
to changes in muscle cross sectional area (McCall
et al, 1996). Muscle fiber hyperplasia does not appear
to play a role in increased muscle cross sectional area
or strength gains in resistance trained men (McCall
et al, 1996).BASIC WEIGHTLIFTING PROGRAMS- There are several different weightlifting programs that
can be customized to an individual or their strength
training and athletic goals. An effective program bal-
ances muscle overloading with recovery time to facil-
itate strength gains. Sample weightlifting sets based
on the DeLorme and DAPRE methods are presented
in Table 93-1.
THE DELORME METHOD- The DeLorme method is a progressive resistance exer-
cise program based on the overload principle
(Deschenes and Kraemer, 2002; Stamford, 1998). This
method is based on the 10 rep max(RM). First, a weight
that the athlete is able to lift 10 times (with the desired
muscle group(s)) is determined. A total of three sets of
10 repetitions are performed per session for each muscle
at 50, 75, and 100% of the 10 RM. The athlete is encour-
aged to perform more than 10 repetitions during the
third set to serve as an overload to the muscle group
being trained. As the athlete’s 10 RM increases, so does
the resistance in each set respectively (Table 93-1).
DAILY ADJUSTED PROGRESSIVE
RESISTANCE EXERCISE- The daily adjusted progressive resistance exercise
(DAPRE) method of strength training guides the athlete
through four sets of exercise per muscle group or other
desired task. DAPRE guidelines provide recommenda-
tions for when to increase resistance and how much
added resistance is appropriate based on individual per-
formance (Table 93-1). This method is described more
thoroughly by Knight (Knight, 1979; 1985).
TABLE 93-1 Weight Lifting Programs
DELORME DAPRE
Set 1 50% 10 RM*×10 reps 50% 6 RM†×10 reps
Set 2 75% 10 RM ×10 reps 75% 6 RM ×6 reps
Set 3 100% 10 RM ×10 reps 100% 6 RM to failure
Set 4 — Adjusted‡weight to failure
*10 rep max =weight with which one can perform 10 consecutive
repetitions
†6 rep max =weight with which one can perform 6 consecutive
repetitions
‡Adjusted weight: Add 5 lb if >7 reps in third set; subtract 5 lb if < 5
reps in third set; no change if 5–7 reps performed in third set