Progressive Resistance Training

In this blog post we look at some of the forms of resistance training and also some of the exercises you can perform whether with weights, machines or just using your own body.

The benefits of a well planned and structured resistance training programme to overall fitness and health are well known and documented. There are also many different forms of exercise, and activities you can undertake, that will improve your level of strength and condition.

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What is Resistance Training?

As the name suggests resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass and/or endurance.

This type of exercise can either take the form of using the muscle to move a joint e.g. lifting a weight in a bicep curl which is known as isotonic training, or where the joint does not move and the strength is used against a resisting force e.g. a weight machine which is known as isometric training.

The exercise that is performed and the equipment used will depend on what is trying to be achieved. It will also depend on the part of the body, muscle or muscle group that is being addressed.

Let’s say for example that we are concentrating on the biceps. A good free weight exercise for this would be barbell or dumbbell curls. Similarly cable curls on a weight machine or reverse grip pull ups using bodyweight only could be employed instead.

For toning a group of muscles for example in the chest, a supine bench press could be used when using free weights. Alternatively the weight machine could be used for a seated chest press or simple press-ups if no equipment was available.

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Best Resistance Training Facilities in Birmingham?

As can be seen the options are almost endless. Fortunately here at Emporium Gym we not only provide you with expert guidance but also we think we have some of the best resistance training facilities in the Birmingham area. These are often used by visiting elite athletes as they prepare for competitions as well as local bodybuilders and power lifters to achieve their individual goals.

Not only that but we are a 24 hour gym (weekdays) so that you can use our facilities when it is convenient for you.

See our Resistance Training and Free Weights pages for information on our comprehensive range of equipment available at Emporium Gym.

Resistance Training Exercises

Some typical resistance training exercises using different methods

Free-Weight Machine-Based Body Weight
Chest Supine Bench Press Seated Chest Press Push-ups
Back Bent-over Barbell Rows Lat Pull down Pull-ups
Shoulders Dumbbell Lateral Raise Shoulder Press Arm Circles
Biceps Barbell/Dumbbell Curls Cable Curls Reverse Grip Pull-ups
Triceps Dumbbell Kickbacks / Prone Barbell Triceps Extensions Press-downs Dips
Abdomen Weighted Crunches Seated “Abs” Crunches, Prone Planks
Quadriceps Back Squats Leg Extension / Leg Press Body Weight Lunges
Hamstrings Stiff-leg Deadlifts Leg Curls Hip-ups

If you have any questions at all regarding resistance training exercises or the resistance training equipment we have available at the gym please just contact us. We would be delighted to hear from you.

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