THE BASIC PRINCIPLES OF WEIGHT TRAINING EXERCISE FOR BEGINNERS

By Professor Maurício de Arruda Campos
IFBB Education & Research Committee



PRINCIPLE 7: BEFORE PROGRESSING TO MORE COMPLEX EXERCISES, IMPROVE POSTURAL CONTROL

A very common step in the progression of a weight training program is to introduce different and more complex exercises on the program as a way to change the stimulus and guarantee the continuum of the benefits. This is very important because when the musculoskeletal system adapts to a stimulus it needs a different one to continue its process of adaptation. If there is no change in the stimulus and the muscle are already adapted to the exercises and intensities, then there is no reason to adapt and the maximum you get is the maintenance of the benefits, but no progression.
The only thing you should have in mind is the fact that to progress to more complex exercises, the individual must be prepared for it from the point of view of postural control.
Most of the more advanced exercises require a very good postural control to be done perfectly and safely.
One good option to progress with beginners is to perform most of the exercises on machines, because they require much less postural control than free weight exercises, for example. Then, progress in the direction of including more free weight exercises in the program.
Machines have a positive aspect on the beginning because they do not demand postural control, but one negative aspect is the fact that if you do not stimulate postural control you will not have it enhanced. Thus, exercises for the improvement of postural control should be introduced on the program before stepping to more complex exercises and free weight exercises.
This basic principle will guarantee efficient and safety movements as the weight training program advances.


Picture – Free weight exercise always require a very good postural control for a good technique.

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