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This ensured that all subjects understood the standard techniques and range of motion strength training journal for a legitimate repetition. All 1RM tests on all subjects were conducted using Olympic standard free-weights as the resistive loads on the same bar and bench, with all tests being conducted at approximately the same time of day.

During the bench press the barbell was required to travel from full elbow extension down to touch the sternum and return to full elbow extension with every repetition. During the biceps curl the barbell was required to travel from full elbow extension to complete elbow flexion and return to full elbow extension with every strength training journal.


All exercises were performed at the pace of 2 seconds upward and 2 seconds downward. The Training Programme The total duration of the training programme was eight weeks, with the training groups completing three training sessions per week: Initial training loads were defined as the six repetitions maximum 6RM strength training journal weight that each subject could perform until volitional exhaustion.

Why You Should Keep a Strength Training Journal & How

This procedure allowed for staged and linear increases in resistive loads as the subjects became strength training journal. Each repetition was required to be performed in a rhythmical fashion through a full range of movement.

Two to three minute rest periods were allocated between sets for both training groups in strength training journal present study. This is also anecdotally the duration of rest common in the strength training journal of competitive weightlifters and powerlifters.

Training was performed using free weights as these are considered to elicit a more significant strength response when compared to those from training that uses machines utilizing pulleys, levers, and force converters [ 1920 ].

During the training period, all training sessions were supervised by at least one of the participating researchers who is certified strength coach as it has been shown conclusively that supervised resistance-training sessions produce better responses from subjects [ 21 ].

Why You Should Keep a Strength Training Journal & How | StrongLifts

The strength-training activities performed strength training journal the present programme targeted the upper body and included the following nine exercises: Therefore, there were 3 exercises for each muscle group. Training sessions for both groups were based on completion of the nine exercises identified.

The training programme was kept constant for both the one set completion of six repetitions on each exercise and the three sets completion of 18 total repetitions on each exercise training groups. Larger muscle groups were always exercised first, with the smaller muscle groups strength training journal subsequently [ 5 ].

Statistical Analyses The normal distribution and the homogeneity of variance of appropriate data sets were confirmed using strength training journal Anderson-Darling test and Levene's test, respectively [ 22 ].

It was considered appropriate therefore to test stated hypotheses using parametric statistical methods.


A paired sample t-test was used to test the null hypothesis H 0 of no difference between the means strength training journal the measured strength performances and sum of skinfolds before pre and after post the training intervention; H 0: CNTF is a neurotrophic agent that supports the existence and division of various kinds of neural cells that are part of motor nerves Sendtner et al.

It has been reported that the CNTF genotype is associated with functional differences strength training journal the motorization of nerve roots as well as muscle strength and endurance Takahashi et al.

On the other hand, both men and women with trained arms demonstrated no differences in the effects of resistance training based on the CNTF genotype. Accordingly, in untrained arms, the neurotrophic and myotrophic effects of CNTF were lower, strength training journal there was a difference in the extent of increase in muscle strength Roth et al.

These neurotrophic and myotrophic roles of CNTF strength training journal not present themselves in trained arms.

In particular, men showed no differences in terms of the strength training journal of muscle characteristics after resistance exercise in both trained and untrained arms Roth et al. This result is consistent with the study of Guillet et al. CNTF prevents the degeneration of motor nerves Sendtner et al.