Triceps and Biceps Workout Techniques
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Triceps and Biceps Workout Techniques

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Questions and Answers

What is a benefit of circuit training?

  • Each session is highly individualized
  • Can be time efficient (correct)
  • Focuses solely on strength training
  • Requires individual training only

    • High volume workouts generally include low repetitions per exercise.

    False

    What type of training involves functional movements performed at high intensity?

    CrossFit

    Match the training methods with their descriptions:

    <p>Maximal Effort Training = Focus on lifting maximum weights for low repetitions High Volume Workouts = Higher repetitions to enhance muscle endurance High Intensity Routines = Emphasizes short bursts of intense exercise Training Periodization = Systematic planning of training cycles</p> Signup and view all the answers

    What is the recommended rest period for maximal strength training?

    <blockquote> <p>3 minutes</p> </blockquote> Signup and view all the answers

    Hypertrophy programs typically use a repetition range of 15-30.

    <p>False</p> Signup and view all the answers

    What is one example of an exercise included in a maximal strength program?

    <p>Deadlift</p> Signup and view all the answers

    Strength endurance workouts are often organized in a ______ or superset format.

    <p>circuit</p> Signup and view all the answers

    Match the training goal with the corresponding exercise order:

    <p>Power = Before strength High velocity = Before slow Compound = Before isolation Strength endurance = Circuit or superset format</p> Signup and view all the answers

    In high volume workouts, what is a common repetition range?

    <p>15-30</p> Signup and view all the answers

    Exercise technique analysis is an important aspect of all training programs.

    <p>True</p> Signup and view all the answers

    What is the total set and rep count for one of the hypertrophy example days?

    <p>28 sets, 86 reps</p> Signup and view all the answers

    Which of the following is NOT a method to increase overload in training?

    <p>Decrease exercise frequency</p> Signup and view all the answers

    High volume workouts are characterized by lower weights lifted and higher repetitions.

    <p>True</p> Signup and view all the answers

    What is the primary goal of maximal effort training?

    <p>To lift the maximum weight possible for one repetition.</p> Signup and view all the answers

    In training, _____ is the gradual increase in stress placed on the body during exercise.

    <p>overload</p> Signup and view all the answers

    Match the training principle to its description:

    <p>Progressive Overload = Gradually increasing training intensity Periodization = Structured variation in training regimens Maximal Effort Training = Training at near maximal weights High Volume Workouts = Performing more repetitions with lower weights</p> Signup and view all the answers

    What is the purpose of decreasing rest periods between sets?

    <p>To increase total workout volume</p> Signup and view all the answers

    Undulating periodization maintains the same number of reps and sets throughout the training program.

    <p>False</p> Signup and view all the answers

    What does the term '1 RM' stand for in weight lifting?

    <p>One repetition maximum</p> Signup and view all the answers

    The Bulgarian weightlifting method emphasizes _____ effort, high volume, and high intensity.

    <p>maximal</p> Signup and view all the answers

    Match the exercise to its classification:

    <p>Snatch = Weightlifting Bench Press = Powerlifting Jogging = Cardiovascular Training Deadlift = Powerlifting</p> Signup and view all the answers

    Which rep range is generally associated with strength-building in resistance training?

    <p>1-5 reps</p> Signup and view all the answers

    High intensity routines typically involve high weights and low repetitions.

    <p>True</p> Signup and view all the answers

    Define 'linear periodization' in strength training.

    <p>A training approach that progressively increases intensity while decreasing repetitions over time.</p> Signup and view all the answers

    Training adaptations occur when the demands of the exercise program surpass the body's _____ capacity.

    <p>current</p> Signup and view all the answers

    Study Notes

    Triceps and Biceps Workout

    • Workout focuses on triceps and biceps.
    • 75 minutes is the estimated duration of the workout.
    • 20 seconds is the estimated rest period per set.
    • One minute is the estimated rest period between sets.
    • The workout involves 7 sets for triceps and 7 sets for biceps.

    Split Programs

    • Split program is a training program split into multiple sessions.
    • Split programs are often unnecessary and can lead to insufficient recovery.
    • Exercise selection can be poor across days leading to imbalances.

    Circuit Training

    • A training program consisting of numerous exercises completed in a circuit.
    • Circuit training can involve a set number of repetitions or a set time for each exercise.
    • Circuit training focuses on multiple muscle groups with minimal rest.

    CrossFit

    • CrossFit describes itself as "constantly varied functional movements performed at high intensity."
    • This method utilizes elements of gymnastics, weightlifting, running, rowing, and other disciplines.

    Repetition Predictions

    • Repetition Maximum (RM) can be used to predict performance for different rep ranges.
    • Predicting 6RM: Multiply the weight lifted by the percentage in the decimal form.
    • Predicting 1RM: Divide the weight lifted by the percentage in the decimal form.

    Program Design Considerations

    • Progressive overload is necessary to drive adaptation.
    • Overload can be achieved through manipulating intensity (load, percentage of maximum, and rest periods).

    Periodization

    • Linear periodization increases intensity and volume gradually over time.
    • Undulating periodization changes intensity and volume in a variable pattern.
    • Reversed periodization initially utilizes high volume and decreases over time.

    Periodization in Weightlifting

    • Example uses a Bulgarian program.
    • Training plan features high volume and maximal effort.
    • It focuses on a long duration with high intensity.

    Powerlifting

    • Powerlifting involves the squat, bench press, and deadlift.
    • The goal is to lift the maximum weight possible in each lift.

    Warm-Up

    • A proper warm-up is crucial for injury prevention.
    • General warm-ups can be insufficient and increase injury risk.

    Rest Periods

    • Rest periods vary depending on the training goal.
    • Stability and control exercises require 30-60 seconds of rest.
    • Hypertrophy requires 30 seconds to 3 minutes of rest.
    • Maximal strength and power require more than 3 minutes of rest.

    Exercise Order

    • Exercise order can influence training outcomes.
    • Power exercises are typically performed before strength exercises.
    • High-velocity exercises are performed before slow exercises.
    • Compound exercises are performed before isolation exercises.
    • Variations in exercise order can be implemented using circuit training, supersets, agonist/antagonist pairing, upper/lower body splits, and pre-exhaustion techniques.

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    Description

    Explore effective workout strategies for targeting your triceps and biceps. This quiz covers various training methods including split programs and circuit training. Test your knowledge on exercise selection and recovery in muscle training.

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