growth stimulus to occur. Most studies use a 4 to 6 second repetition and we will assume a 4
second repetition from this point on. If trainees prefer a faster or slower tempo, simply change
the rep count to keep set time the same.
Section 3: Other topics
Range of motion (ROM)
Range of motion refers to the total range a weight is moved through from the beginning to
the end of the movement. Strength gains in response to training are very joint angle specific (25)
meaning that strength gains will only be seen in the ROM trained. Thus for strength gains
throughout the full ROM, exercises must be taken through a full ROM during training (8). Partial
movements are sometimes used by advanced lifters to overcome sticking points in a movement
(i.e. lockout of the bench press), but they are beyond the scope of this book.
Circuit Training
Circuit training refers to high rep, continuous weight training used in an attempt to elicit
both strength and aerobic gains. While programs of this nature increase aerobic capacity
slightly, on the order of 4-5%, this can not compare to the improvements in aerobic capacity of 20
to 30% seen with regular aerobic training (17,26). In most cases, circuit training is NOT
recommended for optimal results. The only exception is the circuit depletion workout for
individuals on the CKD which is discussed in the advanced CKD workout in chapter 28.
Aerobics or weight training first?
While trainees should always perform a short aerobic warm-up prior to weight training, the
choice of whether to do weight training or aerobics first in the same workout session is debatable.
Performing aerobics after weights will make the aerobic training harder (27). So if the primary
goal is aerobic training, that should be done first. If the primary goal is weight training, that
should be performed first when the trainee is fresh. While performing aerobics after training
should in theory rely more on fat for fuel, recall that it does not appear that using fat during
exercise has any bearing on fat loss. Bodybuilders, powerlifters and other strength athletes
should always perform weight training first after a short warmup.
Warm ups
A warm muscle can produce more force than a cold muscle (28,29). Thus a proper warm-
up prior to training will ensure maximal strength as well as help to prevent injuries. The warm-
up can be broken into two components: