Weight training principles.
 Sets and reps. The term rep is an abbreviation and stands for the word repetition. During a weight training exercise a rep includes the lifting and the lowering  phase when the trainee moves a weight and brings it back in the original position. The muscle is in full contraction in the first phase and gradually comes in a less active state in the second phase. In most of weight training exercises the muscle is totally relaxed during the small interval between reps.
A set includes a sequence of reps which are executed, without any break in between.
How many reps? The aim of a weight training exercise determines the number of reps, included in each set. There has been quite a lot of controversy about this matter. Some experts believe that the exercise must be continued until the trainee reaches the final point of failure. In other words, if he/she has found out that his/her maximum capability, under a certain weight load, is ten reps, the set should include this number of reps and not less.
How many sets? There are contradicting opinions about repetitive sets of the same weight training exercises. For instance, some specialists believe that three consecutive sets must be performed for each exercise. These sets must include twelve, ten and eight reps each and the weight load should increase from the first set to the second and eventually to the third one by roughly 10% each time.
Is this correct? The above recommended method of weight training causes some serious skepticism to others who refer to studies that have given a very good piece of evidence that consecutive or, in general, multiple sets of the same exercise, during the same session, do not provide any additional significant benefit. On the contrary, they make the session far more time consuming. In fact, this belief is the most broadly accepted and the weight training pattern that is usually followed is the one described below.
One to five reps per set mainly enhance a muscle’s strength, whereas they cause a moderate improvement in mass and provide no benefit in terms of endurance.
Six to twelve reps per set are perhaps the ideal choice for somebody who wants to improve muscle strength, volume and endurance.
Thirteen to twenty reps per set increase more the muscle’s endurance and less the size, whereas have no impact whatsoever on the strength.
More that twenty reps per set require less weight load, in order to be performed as an aerobic exercise and to result in fat burning and improvement of cardiovascular system.
Circuit training. Circuit training is the performance of a number of exercises which are done with very short brakes in between or no break at all. Circuit training enhances strength and muscle endurance. The weight load is usually 60-70% of the maximum load that it would be used in a typical weight training exercise. In such cases, circuit training results mainly in aerobic metabolism, decrease of fat tissue and if combined with low-calorie diet, it contributes to weight loss. If the load increases, the aerobic metabolism gets less in favor of anaerobic metabolism and the circuit becomes shorter.
Before you start circuit training you have to make a plan. You must determine your goals and take in consideration your level of fitness.
If you want to lose weight and improve your stamina, you should load your muscles no more than 60-70% of their maximum capacity. For instance, you need a dumbbell of 5kg to do a typical weight training exercise of ten reps, without being able to do any further, because you have reached the your failure point. If you include the same exercise in a circuit, you must use a dumbbell of 3-3,5kg and do ten reps again. Of course, if you want to improve you muscle mass you have to work with a 4kg dumbbell and be prepared to do less reps or include less different exercises in the circuit, because simply you will get tired earlier.
The other thing you have to decide about is how many exercises and how many reps of each of them will be included in the circuit. That depends on your physical condition. In general, a daily session of twenty minutes of circuit training is suitable for people with low or moderate fitness level. Of course, overtime you will get fitter and you can increase the duration of circuit training.
Good form. Good form is a term that is used among the trainees end means the correct execution of an exercise, in order the desired results to be reached and any injuries to be prevented. For instance, the choice of the used weights must be made according to the instructions. Moreover, the description of each exercise should be followed consistently, regarding the movements and the duration of a rep. Otherwise, the results may remain underachieved or serious injuries can occur.
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