Strength Training Principles:——力量训练原则

1. Overload: To see gains in strength you must always stimulate the muscle more than it is accustomed to.
   2. Progression: The active muscle must continue to work against a gradually increasing resistance in order to meet overload.
   3. Specificity: Gains you receive are dependent on the muscle group used, and movement pattern performed.
          * Strength (maximal force): If you are interested in strength gains you want to train with higher weights and closer to your 1 RM.
          * Endurance (submaximal force that is repeated): If you are interested in gains in endurance, you should concentrate on lifting lower weights and higher repetitions.
   4. Arrangement:
          * Warm-up - the warm-up should be "sport specific". In other words, if you are performing the bench press, begin your warm-up with a light intensity and perform 8-10 reps.
          * Stretch - it is important to stretch to promote increased blood flow to the muscles, and to increase flexibility, range of motion and decrease the risk of injury.
          * Workout - work larger muscle groups first, then smaller muscle groups.
          * Cool-down - keeps the body active and prevents pooling of blood in the extremities. The cool-down is done at a lower intensity.
   5. Breathing: When lifting weight or working muscles against resistance, exhale through the mouth as you are performing the work. Caution: Failure to breathe correctly during heavy weight lifting may cause drastic increases in blood pressure that may be harmful.