I understand sets and reps but on your programmes you
have a column called tempo, what is that?
A. Tempo or time
under tension is the speed at which you perform the
exercise. An example of tempo on a bench press would
be say 3-1-2. The first number is the eccentric movement
of the exercise (generally when the weight goes down),
you would lower the bar taking three seconds to do so,
the next number would be a pause for one second at the
chest and finally raise the bar taking two seconds.
Total time under tension for that lift is 3+1+2=6 seconds.
Why do I have to rest between exercises, can’t
I just do my routine as quickly as possible and then
go check out the babes in the cardio room?
Depending on what type of programme you are on, you
will have a specific rest time between exercises in
order to facilitate replenishment of ATP/CP and glycogen
levels. This will enable you to complete the work
using the required loads. All too often people skip
through their workout not getting their reps or sets
and not using the required loads because they haven’t
taken the prescribed rest time. Other times trainees
take too much rest time thereby diminishing the effectiveness
of their workout. Rest times can vary from next to
nothing to five minutes!
How much protein should I take?
A. Pages have been written on this
answer. The short answer is that if you are weight
training for strength or mass and are a healthy adult
with no pre-existing kidney problems, a good starting
point is 1 gram per pound of body weight, per day.
Trainees have ingested much more protein without any
associated health risks. The hype relating kidney
failure to ingestion of protein was taken from a study
that was done on patients with pre-existing kidney
problems. Athletes and body builders have been taking
much higher amounts of protein for years without any
problems. If there were a problem it would have shown
up a long time ago. We are not aware of any studies
relating to kidney problems from protein ingestion
in healthy adults. Ingestion of too much protein will
not be converted to muscle. It will either be used
as energy or stored as body fat. Calculate your needs
I am a woman and would like to start training but
won’t I get bulky lifting weights?
A. No. Women
do not naturally produce the amount of the male hormone
testosterone to produce bulky muscles. As you start
to firm up and tone you will experience a tightness
in your muscles, which is sometimes mistaken for “bulking
up”. You will also be giving more attention
to you body. Under the watchful eye of your trainer
you will be burning body fat replacing soft areas
with firm muscle.
Am I going to be tired all the time from doing all
A. At the beginning
of your new training regimen your body will be undergoing
changes adapting to the new stresses that you are
imposing, you may experience some soreness and tiredness
but only temporarily. As your body adapts the soreness
and tiredness is replaced with new energy levels.
Soon you will find that you no longer have the after-work
fatigue that stopped you from enjoying your evenings
prior to embarking on your new way of life. If tiredness
persists, you may require additional supplements.
Check with your trainer for advice.