For example, if one of gtoups goals is to Trainjng the chest muscles, you need to perform exercises that target Recovery empowerment programs area, such as bench press, chest flys, and push-ups. It… READ MORE. Importance Which muscle groups to pair Beginners Advanced lifters Example workout Exercise list Summary When performing a strength training program, people may find it helpful to train certain muscle groups together.

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Specificity training for targeted muscle groups -

Blood sugar. Strength training can improve blood sugar levels and improve the use of insulin in the body. Psychological stress. Strength training on a regular basis may reduce the symptoms associated with depression and anxiety and may also help reduce fatigue. It can also contribute to improved self-esteem.

Figure 2. Free weights are one method of strength training available, but they are recommended for more advanced workouts since they require more coordination and balance to use.

Figure 3. Machines that use weights and cables are generally safer for beginners to use. Figure 4. Bands, tubes, and medicine balls are convenient strength training aids that can be used at home. Figure 5.

No strength training method is better than another. The most important principle is to challenge the muscles to do more work than they normally do. You do not have to stick with only one method of strength training. You can mix up the methods you use each time you work out or even mix up the methods within one particular workout.

You have as many options as you would like. The method s you decide on for strength training may depend on personal preference, access and availability, convenience, or comfort level with the different methods. It is important to choose methods that are safe and practical for you.

Machine-based exercises are generally safer for beginners than free weights because machines are more stable and rely less on coordination and balance. As your muscular fitness improves, free weights can be added to your fitness routines.

It is recommended that you vary your exercises in such a way that you do some that use multiple muscles at one time and some that isolate specific muscles individually. Figure 6.

The major muscle groups of the body. Complete body training of all muscle groups helps to reduce muscular imbalances that can lead to injury. Use proper form and technique be sure that you are in the correct stance or have the right settings on the machine.

Use controlled movements do not swing weights or use momentum to lift weights or your body weight. Use the full range of motion of the joint do not stop short of the beginning or ending point of the exercise movement.

Use proper breathing techniques exhale during the exertion portion of the repetition. The focus in this guide is for adults who want general strength training recommendations to improve overall muscular fitness.

The recommendations here are not for advanced strength training plans. The recommendations provided here are appropriate for men and women of all ages. Older persons should begin with lighter resistance and a greater number of repetitions until muscular conditioning improves, then increase resistance and follow the typical recommendations provided.

Do 8—12 reps per set that produces muscular fatigue to the point where another repetition would be difficult to do without help. A set is a fixed number of repetitions. For example, you might do 2 sets of 15 reps each, with 2 minutes of rest in between sets. Most people benefit from 2—4 sets of exercises per muscle group.

One exercise can be used for the 2—4 sets or several different exercises, whatever is preferred. Gradually increasing the amount of resistance over time is ideal to strengthen muscles. Whole body workout sessions, so that all muscles are trained, are recommended at least two times per week.

Improvements gained through strength training reverse quickly when you stop strength training; therefore, staying consistent with these routines is critical. Note that these are just examples. The number of total sets can vary from 8 up to 30 or more and anything in between.

Generally, the more advanced you are, the greater number of sets required to challenge the muscles. Table 1. Warm-up: Begin each exercise of a new muscle group with a lighter resistance and higher number of repetitions. Stretching: Stretch any muscle worked at the end of the exercise session.

Generally, you will need to stretch every major muscle group at the end if you have completed a full body workout as recommended here.

Gradual progression of volume and intensity: Increase slowly over time the amount of resistance and the number of sets. Choose appropriate exercises: If you are working out alone without a partner, avoid exercises in which you might need help from a partner. As you perform the exercise, your partner will watch to see if you need help lifting a weight and will help you if needed.

Use equipment properly: Ask for help if you do not know how to use equipment or are not sure of the proper settings. Avoid equipment you do not know how to use.

Listen to your body: Stop if you feel pain or anything that does not feel right. Break up your workout into segments throughout the day if you are at home. It does not have to be done all at one time. Download free apps on your phone for body weight workouts.

Speak with your doctor to make sure that you do not have any medical conditions that would limit your ability to engage in strength training. Strength training may not be recommended if you experience chest pain, lose your balance due to dizziness, or have specific medical conditions.

You may also need to modify the types of exercises you do if you have a bone or joint problem that could be aggravated or worsened by certain types of exercises.

If you are cleared for exercise by your doctor but experience pain or discomfort during exercise, you should stop the exercise and talk with your doctor. Anderson-Hanley, C.

Nimon, and S. Cognitive health benefits of strengthening exercise for community-dwelling older adults. Journal of Clinical and Experimental Neuropsychology , 32, — doi: Garber, C.

Blissmer, M. Deschenes, B. Franklin, M. Lamonte, I. Lee, D. Nieman, and D. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise.

Herring, and A. Mental health benefits of strength training in adults. American Journal of Lifestyle Medicine , 45, — Page, P. Current concepts in muscle stretching for exercise and rehabilitation.

The more you advance in your training, the harder it is to get consistent progress in your physique and strength. Specialization training is an excellent way to improve lagging body parts and stimulate muscle growth.

Weekly knowledge exclusively for people who want to improve their health, fitness and mindset. all fitness nutrition training. Specialization Training: How To Train Weak Muscle Groups. What is specialization training? Specialization creates a specific demand to strengthen and grow a particular body part.

Benefits of specialization training. Increases strength of the targeted muscle Helps overcome plateaus Increases growth of weak points Helps build strength in other movements. How to create your own specialization routine? Specialization routine should focus on applying various exercise principles on your weak points.

Elevated Calf Raises for 20 reps x sets Seated Calf Raise for 20 reps x sets Farmers Walk for 20 reps x sets Jumping rope for 5 to 10 minutes Dumbbell jump squats for 15 reps x sets Other exercises can be done in the evening.

However, remember to mix it up with more isolated exercises to address your weak points. Day 1: Specialized routine Calves Day 2: Rest Day 3: Normal workout Day 4: Specialized routine Calves Day 5: Normal workout Day 6: Rest Day 7: Specialized routine Calves.

Intensity and Frequency. Do your specialized workout first so you can perform them with maximum intensity and repetition. Double-split training. Progressive overload. Take away:. Share it. Cady Haun et al. Muscle fiber hypertrophy in response to 6 weeks of high-volume resistance training in trained young men is largely attributed to sarcoplasmic hypertrophy Schoenfeld, B.

Influence of Resistance Training Frequency on Muscular Adaptation in Well-Trained Men Yue et al. Comparison of 2 weekly-equalized volume resistance-training routines using different frequencies on body composition and performance in trained males.

Boivin, A. The Effects of Resistance Training Frequency On Muscle Hypertrophy And Strength In Healthy Trained Individuals: Literature Review.

When Specificity training for targeted muscle groups a strength training program, people may Resveratrol benefits it helpful to train certain msucle groups together. This grpups help prevent overtraining taargeted maximize results. The Dietary Guidelines BCAA and post-exercise muscle soreness Americans — recommend Specificit strength training exercises two or more times per week for optimal health. One important factor of strength training is targeting the muscles. Various exercises may target different muscle groups. Muscles require both exercise and rest to fully function and generate strength. To help improve these results, there are a number of muscle groups that may be best to work out together, while letting other muscle groups rest. Guide I Raquel Garzon College of Agricultural, Consumer and Traoning Sciences groupx, New Mexico State Targetde. Author: BCAA and post-exercise muscle soreness Nutrition and Traihing SpecialistDepartment of Extension Family and Consumer Sciences, New Triathlon diet plan State Specificity training for targeted muscle groups. Slecificity friendly PDF. Most of us know that getting enough exercise in our lives is important for our health, but we may not know exactly how to get started or what kind of exercise is recommended. There are different forms of exercise, and each has its own unique benefits to our health and our quality of life. The primary types of exercise are aerobic, strength, and flexibility training.