Clinton Township Newsletter

1 4 A u g u s t 2 0 1 6 www.ClintonTwpNewsletter.com Family Owned and Operated Over 70 Years U.S. Highway 22 E. Whitehouse NJ 08888 908•534•2125 www.vandorenoil.com e-mail: info@vandorenoil.com HEATING OIL • GASOLINE • DIESEL FUEL • BURNER SERVICE • POST-HOLE DIGGING T h e b A s i C s o f s T R e n g T h T R A i n i n g v s h y p e R T R o p h y T R A i n i n g By: Sean McKenna- ACSM Certified Personal Trainer, Certified Fitness Specialist and TRX Certified Group Fitness Instructor There seems to be a lot of confusion about the difference between weight lifting to gain strength and lifting for hypertrophy (bodybuilding/mass gain). I've had countless people come up to me and tell me they want to get stronger but not bulky. They tell me they want to do light weight at higher reps. ("Rep", short for "repetition," is one complete motion of an exercise. A "set" is a group of consecutive repetitions.) Ironically, this is not the case; you can't have one without the other. It's impossible to gain strength without gaining some muscle mass – and vice versa. However, you can train to improve more on one than the other. Hypertrophy: In order to gain muscle mass and size, the key is to cause as much muscle damage and micro-tears as possible. When this happens, your body will not only rebuild the damaged muscle, but it will also rebuild it bigger to avoid future damage. Maximum damage is caused by inducing as much stress on the muscle as possible during a workout. Maximum muscle stress is a combination of moderate to high reps, moderate weight and low to moderate rest times. When lifting for size, you should only be using 60-80% of your one-rep max (the maximum weight you can lift one time). As far as reps, you should be doing anywhere from 8 to as high as 15. Rest time in between sets should be about 60 to 90 seconds. This gives the muscle enough rest to perform the next set but not enough to fully recuperate. Strength: When training for strength-gains, you're somewhat doing the opposite. Athletes, power lifters and Olympic lifters don't particularly care about muscle size as much as they do about gaining pure strength. Therefore, when training they're not looking to cause muscle damage and micro tears. Instead, strength training has more to do with overloading your central nervous system (CNS) and training your brain to move maximum weight. When training in this manner, your brain will produce different biochemical adaptions that your body needs for maximum energy production to move a maximum amount of weight. Strength training is a combination of low reps, high weight and long rest periods. A good rep-range for strength is two to six reps per set. The decreased number of reps does not allow time to stimulate the muscle growth process as much as it would in a higher rep workout. Compared to a hypertrophy workout, you will have minimal mass gain. The weight load should be somewhere between 85-95% of your one rep maximum and your rest time between sets should be two+ minutes. Longer rest times give your body and CNS enough time to recuperate, so that on your next set you are again able to move high weight with minimal fatigue. As I said, it is impossible to have one without the other. However, based on your goals, these basic guidelines can help you build a strength workout that is more specific to your needs. Bring this article in with you to one of our Wellness Center locations and enjoy a complimentary one day guest pass on us! h u n T e R d o n h e A l T h A n d W e l l n e s s C e n T e R l o C A T i o n s : Whitehouse Station: 537 Route 22 East, Whitehouse Station, NJ 08889 Clinton: 1738 Route 31 North, Clinton, NJ 08809 M o M s s u p p o r t i n g M o M s J e W e l R y m A k i n g C l u b Enjoy making jewelry while sharing conversations with friends – join us for our weekly Tuesday morning Moms Supporting Moms Jewelry Making Club held at the HC Family Success Center (FSC), 87 Park Ave. in Flemington, from 10:00 am to 11:00 am. The FSC will provide a light breakfast and lots of beautiful jewelry supplies. Women of all ages are welcome to attend and enjoy a relaxing, low-key women's get-together. Share your thoughts and concerns and provide each other with support. Don't have child care? Bring your children with you! The program is FREE! – The HC Family Success Center (FSC) is a statewide network administered by Hunterdon Prevention Resources (HPR) with funding from the NJ Division of Family and Community Partnerships. The mission of the FSC is to provide a welcoming family-friendly environment to all county residents in order to strengthen and empower individuals and families through collaborative family-centered activities, educational workshops, and access to resources to acquire knowledge and skills needed to maintain healthy family relationships. For more info, contact us at: 908.237.0465 or visit: www.HCFSC.com. The FSC helps families thrive, not just survive!

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