Leg Extensor Muscles

Arm Model - Forearm - Extensors - Part 1

Lifting Maximum Weight in Olympic Weigtlifting

Lifting Maximum Weight in Olympic Weigtlifting.

The average weight lifted in training is made up of lifting different weights – small and large. But trainers and lifters today attach great significance to the lifting of  maximum weight attained in the corresponding exercises).

In calculating the size of the load in lifting maximum weights in all training exercises, it makes up 30% of the total load. Such a significant volume of work with large weights is explained comparatively simply, by the performance of various assistance exercises, for example squats and pulls occupy more than 30% of the total volume of load, the performance of which does not demand a delicate coordination of movement and a high nervous condition, but exert a positive influence on the strength of muscles.

As a result of the generalization of the training experience of the strongest lifters up to 1968, it was found that they successfully competed, as a rule, if in their training load were included about 40 maximum lifts in the month cycle, with the classical lifts. But recently experiment has found that if in training in the month cycle, the number of maximum lifts is increased to 100-120, with the maintenance of the volume of load at the level of 80-100 tons, then the lifters increased their sporting attainment significantly faster.

Number of repetitions in a set.

The number of repetitions in a set has a vital importance for the effectiveness of training on the development of muscle strength.

In the early literature on the development of muscular strength the expediency of multiple (10-40) lifts of a weight in a set is talked about.

In the systematic weightlifting literature of recent years the basic recommendation is to lift a weight in a set 1-3 times and quite rarely, up to 5-6 times. But none of the authors gives an objective explanation of the cause of the optimum number of repetitions in a set.

Thus, in the literature, the question of the definite optimum number of repetitions in a set is regrettably not found sufficiently discussed.

Training, in the direction of developing strength, turns out to be more effective, if springing from the growth of structural protein. Training with 5-6 repetitions most favorable influences the trophism of muscles.

In scientific methodological literature, the multiple performance of exercises with resistance is called the method of repeated effort. This term, from our point of view, does not bring out the essence of the matter, especially as all training is based on the repetition of exercises. But the high growth of the strength of muscles with a sufficient stimulant (i.e. of a sufficient size of the over come weight) and with a comparatively low number of repetitions in a set, is revealed only  in the event that exercises are simple in technique of performance and do not demand a fine coordination. Therefore, in training with the aim of developing strength, the multiple lifting of weights is combined with single maximum efforts. Berger (1967) considered for participation in weightlifting competitions must include a significant number of sets with heavy weight, and consequently with a low number of repetitions. Six sets of two repetitions is less tiring than three sets of six repetitions. In his opinion, the tiredness of the lifters interferes with a correct skill  of lifting the bar. Lifting heavy weights with a lower number of repetitions allows the lifter to exercise with weights with which he can perform in a contest. Obviously, mastery is increased with the performance of the classical lifts with maximum weight. During these exercises insufficiencies of technique are mum weight. During these exercises insufficiencies of technique are revealed which might not be shown up in lifting lighter weights.

Thus, the number of repetitions, in one set, is connected to the weight of the resistance. The larger this is, the smaller is the number of times it is possible to lift it in one set. Up to the 1940's lifters lifted the bar 10-15 times in one set.

The contemporary training of the strongest lifters essentially differs from the training of past years. So, in the snatch and clean  & jerk highly qualified lifters have a  loading in the number of repetitions distributed in the following way:

Table-14

Distribution of load by number of repetitions per set (% of total)

The training load of qualified lifters is performed on the basis of single, double and triple repetitions.

With weights of 85-95% of maximum, the majority of qualified lifters almost always perform single lifts in a set on the snatch and jerk.

A number of repetitions equal to 2 or more, will more often be performed in assistance exercises such a power snatch, power clean. In the bench press, three, four and five repetitions are performed. Only limit weights are lifted, in all these cases, for one repetition.

It has been demonstrated by Berger than in the bench press with six repetition sets, is noted the best growth of the strength and the same of muscles, when the person first begins to train with the aim of developing muscular strength.

Six fold repetitions have a large stimulation, for six fold repetition of the exercise has a very positive influence on the tropism of muscles.

We consider that the great effect on the growth of the strength of muscles with the corresponding number of repetitions, as found by Berger, can be explained by the hypertrophia of muscular mass, and, naturally, by the growth of the capacity of the musculature for greater effort. Further increase of the number of repetitions (more than 6) in a set reduces the effectiveness of the development of the strength of muscles. But at the same time beneficially influences their trophism. Multiple 5-10 and more repetitions – lifts with a comparatively low resistance – 30-40% if  maximum – characterizes the training of a body builder, obtaining thus significant increase in muscular mass, and the harmony of development of the majority of muscular groups of some body builders, they do not show, in competition, high results in lifting weights.

The training of highly qualified lifters is connected with the lifting of weights of not less than 70% of maximum, with a strict limitation on the number of repetitions, i.e. in training a tendency is displayed to increase strength with the maintenance of muscular mass. As has already been said above, highly qualified lifters display a growth in the vital extensor muscles of the trunk, arms and legs, which carry an important load in lifting weights, but their antagonistic muscles concede to them in growth.

Analysis of the training of qualified Soviet lifters up to 1966 showed that multiple lifting of the bar (more than 3 repetitions) took up of the total budget of load no more than 1%, and then  not in all lifters. Lifters' training loads were distinguished by the monotony of the number of repetitions.

Then, for lifters in the last 1.5 months before a crucial contest multiple lifts (4-6 repetitions) make up about 10% of the total training load.

In the month cycle of training before a contest, lifters who have high results, have 6-10% of the total volume of load taken up by multiple repetitions.

Thus, the variation in the number of repetitions from one to six is the optimum, which is needed for the training of lifters. Exceeding this level, or the reduction of the number of repetitions to one to three, has a negative effect on the development of strength.

Khizer Hayat Raja

Sr. Lecturer in Physical Education & Sports

International Weightlifting Coach & Expert

E mail: wlexpert@yahoo.com

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