What happens when YOU Lift weights?

September 23rd 2015


Many of us would like to work less in the gym and undertake training that is known to push limits, increase your performance; the performance required to achieve muscle definition or FAT LOSS. 

However, there is some disparity when working out or when selecting the best way to train YOUR body with weights in order to increase the fitness levels or to BURN the FAT, required for the aesthetics or lean body that you want.  
When you lift weights, stress levels increase, due to the energy and physiological demands placed upon the hormonal systems.  The body reacts to this by secreting hormones such as testosterone and growth hormone (GH) via the ENDOCRINE SYSTEM (ES) and into the muscles, eventually resulting in adaptations with increased performance. 

This system works in conjunction with the nervous system to keep the body in a balanced state; responding naturally to stimulus and stress from your weight training session by reacting and secreting hormones. 

These hormones are the chemical messengers, released into the blood to help with the breakdown of muscle protein during and after a workout.  When the muscles break down there is an inflammatory response, which instigates this hormonal release.  Hormones then travel to the correct receptor  which then begins to repair the muscle by increasing protein synthesis, leading to muscle remodeling, (hypertrophy, increased resistance to fatigue etc) 
However, this effect is defined by the reps and sets conducted, as these are paramount when looking for the different changes, with regards to an athlete’s aim or sport. 

There are certain sports that require an athlete to have a large cross sectional area of muscle;  if the training goal of an athlete is muscle mass, then hypertrophy may be adopted, as this may be the most prolific way to gain muscle mass.  

However, conducting a similar programme to bodybuilders that utilises primarily single joint movements at the lower end of the hypertrophy scale (67 – 75% 1RM) will recruit more type 1 muscle fibres as opposed to the type 2 fibres required in most dynamic movements or athletic sports, therefore slowing the athlete down. 

If athletes are looking for athletic qualities when training for their sport, they should look to incorporate weights at the higher end of the hypertrophy scale with multi-joint compound movements that incorporate lifts such as squats, dead lifts and military press for a more athletic/dynamic physique.

“What to do next..? This the time, when you should look to find yourself a coach, get your training aims nailed down, your movements patterned and screened, then get into a position to smash your next goals…, it is your time..”

N.B – There is a point in most programmes where you will adopt some higher rep range parts to your programme, ustilsing metabolic conditioning principles or assistance work. 

Sean Cole
Head Coach
SC Vital Fitness