Chapter 26:
Weight Training Guidelines
Relative to aerobic and interval training, weight training is far more complex. The number
of workout permutations is literally infinite and there are few definitive guidelines which exist.
Individuals are encouraged to experiment within the context of the following guidelines to find
what works for them personally. The FITT equation, explained in chapter 23, does not apply as
well to weight training although topics of frequency and intensity are discussed below.
Section 1: Definitions
To better understand the topics to be discussed later in this chapter, a number of basic
weight training concepts need to be defined. They are muscle actions, muscular fatigue,
repetitions, and repetition maximum.
Muscle actions (1)
Although muscles can only contract and pull against the bones that they are attached to,
it is possible to define three different types of muscle actions depending on what happens while
the muscle is contracting. These three actions are:
- Concentric muscle action: This type of muscle action occurs when the muscle generates more
force than the weight of the bar, causing the muscle to shorten. A concentric muscle action would
represent lifting the weight. - Eccentric muscle action: This type of muscle action occurs when the force being produced is
less than the force required to lift the weight. When this occurs, the weight is lowered. - Isometric muscle action: This type of muscle action occurs when the amount of force
generated by the muscle equals the the amount of force needed. When this occurs, the weight is
neither lifted nor lowered.
Fatigue and muscular failure
Fatigue during weight training is discussed in chapter 20 and refers to the loss of force
production potential. Muscular failure is typically defined as the momentary inability to move a
weight through a full range of motion in good form and will occur when force production
capabilities have fallen below force requirements. If moving a barbell through the full range of
motion (ROM) requires 100 pounds of force, failure will occur when the muscle can no longer
generate that much force. In that there are three types of muscle actions, there are also three
ways that muscular fatigue can occur.