What is resistance training?
As it sounds: it is the process of building strength and increasing mass by resisting muscular contractions.
By repeatedly training your body to resist an opposing force, naturally – over time – your muscles will become capable of resisting stronger forces and your body mass will increase.
Many take the view that resistance training’s sole focus is to make you bigger – that is a significant part of it, but there is also so much more. It is also useful for improving joint function, bone density, ligament strength, balance, and the health of your heart and lungs.
What are typical resistance training exercises?
In general, routines should vary to provide a more rounded resistance training workout, and there are many exercises we focus on in our sessions. These exercises may include:
- Weight machines
- Free weights – dumbbells and barbells
- Bodyweight exercises
- Medicine balls
- Resistance bands
What is to be gained from it?
Not only will you find yourself able to lift heavier weights over a duration of time but, depending on what your goals are, you may be better at holding a particular weight for longer or being able to decrease your rest time between sets.
Over the duration of the course, you will find that you will eventually develop a natural inclination to form the correct posture when dealing with all forms of resistance training, and you will greatly increase your stamina.
Let’s talk about ‘hypertrophy’
Whoa, slow down there – what does that even mean?!
This is the more scientific and technical explanation of muscle growth. There are two types of hypertrophy that can occur during resistance training – one is sarcoplasmic hypertrophy (helping to increase long-term energy storage – glycogen – in the muscles), and myofibrillar hypertrophy (more concerned with increasing the size and strength of the muscles, as more contractile proteins have been created).
Depending on which form of hypertrophy is the most predominant, your body and muscle shape will differ. Strength training, with shorter repetitions of 2 – 6, tends to produce more myofibrillar hypertrophy; endurance training, with longer repetitions of 8 – 12, produces more sarcoplasmic hypertrophy.
If you want to learn a little more about hypertrophy, here it is condensed into a short, three-and-a-half minute video.
To get involved in our new Alpha Men’s Resistance Class, sign up using the form below!