TRAINING FOR STRENGTH:
Strength is defined by how much weight a person can lift ONE TIME, therefore your muscles wont be as big as they could be if you follow a program designed for increasing muscle mass (size).
Program Principle: lifting heavy weights with a low number of reps.
- Weight: Heavy
- Reps: Low (3-8)
- Sets: 3-5
- Rest between sets: 2-5 minutes
Muscles don't grow in the gym, they actually grow while you're not working them- for example: while you sleep. When you're lifting, you tear muscle fibers and while you rest the repair themselves and grow thicker and stronger.
Program Principle: lift moderate weights with a moderate number of reps.
- Weight: Moderate
- Reps: 8-12
- Sets: 3-5
- Rest between sets: 30-90 seconds
Toned Muscles are described as firm, lean, and well-trained. Not bulky. Highly recommended for wrestlers, this will allow for wrestlers to be quicker on their feet, as opposed to an offensive lineman who doesn't need speed, but just brute strength.
Program Principle: lifting lighter weights with a high number of reps.
- Weight: Light
- Reps: High (12-20)
- Sets: 2-3
- Rest between sets: 20-30 seconds