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Body Building |
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Basic Goal |
Definition |
Training Method |
Other Training Goals |
| Muscular Endurance | The ability of a muscle or muscle group to perform repeated contractions against light (submaximal) load for an extended period of time | Use lighter weights; complete two to three sets of 12 to 15 repetitions; take a shortened rest period of 30 to 60 seconds between sets; train to moderate fatigue; train two to three times a week or more, resting one to two days between workouts | A well-accepted training method for beginners; promotes muscle tone; aids in injury prevention/ rehabilitation; promotes good posture; promotes healthy body composition | |
| Building Muscle Size/Mass | Body sculpting or body building | Use moderate to heavy weight; complete three to six sets of eight to 12 repetitions; rest 60 to 90 seconds between sets; train four to six times a week, resting one to two days between before training the same body part | Increase muscle mass; increase general strength; promote sport performance; promote healthy body composition | |
| Muscular Strength | The maximal force a muscle or muscle group can generate in one maximal effort | Use heavy weights; complete three to five sets or more of one to six repetitions or more; rest more than two minutes between sets; train four to six times a week, resting one to two days between before training the same body part | May aid in injury prevention; promotes good posture; improves sport performance; promotes healthy body composition; increases general strength |
Source: NSCA: The Quick Series Guide To Basic Weight Training.
Exercise sequence
Now that you are lifting weights with specific goals in mind, you will get the best results if you approach your training systematically. NSCS's general rules of thumb are:
 | Exercise large muscle groups first, such as your chest, back hips/thighs and shoulders. Then move on to smaller muscles such as triceps, biceps and calves. A standard workout generally will advise, for example, that you perform all of your chest exercises and then move on to the tricep exercises or that you work your upper legs before your lower legs. |
| Alternate push exercises with pull exercises. Exercises which extend a joint (require the lifter to "push") are alternated with an exercise which flexes the same joint (requires the lifter to "pull"). For example, a leg extension (push) is usually followed with a leg curl (pull). |
| Perform multi-joint movements, such as the bench press which works your shoulder and elbow joints before single joint movements such as curls. |
| Complete all of the exercises for one body segment before moving on to the next body segment. Choose what area of the body you wish to develop most, and start there when you are fresh and strong, saving the remaining workout for when your strength starts to dwindle. |
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