Goals in weight training

[Josh]

Hi all, I've read a number of materials lately and seem to get differing views which is rather confusing to me. Anyway, could anyone offer an explanation to:

1. What are the various goals which are usually attempted through weight training? I know some such as to gain strength, to gain size, hypertrophy, and to gain stamina. Are these all?

2. What are the basic guidelines for weight training for each goal? For instance, I believe to gain size we should focus to basic compound exercises. What else? What are the guidelines for achieving the other goals?

3. What are the basic guidelines for diet for each goal?

Thanks.

- Josh

 

[Fit Freak]

Goals...well I would say to gain size (hypertrophy...that's what it is), gain strenth, improve athletic performance (i.e. increased speed, quickness, agility, balance, explosiveness, decreased risk of injury, etc.), even improved confidence...others for general health could be improved strength of joints/tendons/ligaments, improved bone strength/density, weight loss, incresed metabolic rate, etc.

I think that would cover pretty much everything.

As for how to achieve them...well that is beyond the scope of this thread. My suggestion is to determine what you would like to accomplish and then ask the question again that way you can get an answer tailored to what you need/want to know.

IMO....nutrition is extremely important for all walks of life...regardless if you're looking to lose w8, gain w8, maintain w8, etc. I always recomend eating a clean diet focussed on high quality protein, slow burning carbs, lots of fruits and vegies, and healthy fats. Depending on your goal you would manipulate the amount (calories)and proportions of totals foods (ratio of protein/fat/carbs).

Again my suggestion is to decide what your goals is then ask questions about what nutritional strategies should be used to accomplish what you want.

 

[Josh]

The reason I ask the basics (training and diet) for ALL of the goals is because I believe all these goals should be pursued periodically during the year. So maybe for 3 months we aim at strength, then the next 3 months we aim at size, and so on. Therefore I am trying to list what goals I can aim at throughout a year, and what kind of the training and diets I should follow for each goal.

- Josh

 

[Fit Freak]

So you seem like you're looking to gain size and strength...correct...sounds like you're considering "periodization" in terms of training which is good.

In general you will want to train in the 8-12 range for hypertrophy...and mainly for strength...the 4-6...up to 8 rep range. With hypertrophy (gaining size) you should limit your rests to say 60 seconds for small muscles and 90-120 seconds max for larger muscles. When you train for size you want to take longer rests between sets to ensure maximum strength...up to a maximum of 5 minutes for large muscles.

There are many different opinions on volume (# of sets)....I prefer a higher the normal volume...others (i.e. Dorian Yates) have achieved gr8t success with lower than normal volume.

In general I would say 4 exercises of 3 sets for larger muscles and 3 exercises of 3 sets for smaller muscles. This is just a general guideline when starting out. You will want to change this as you become more advanced.