Weight Lifting, Weight Training, Bench Press & Bodybuilding
March 29, 2024
The Physics of Weight Training Part V
By Paul Becker of Truly Huge

The Physics of Weight Training In our final installment of this series we'll look at the formula for power and how to use it to make training more productive. The formula for power is: Force X Distance -:- Time. And is measured in foot-pounds/second.

In the last issue we talked about work and how to calculate your workload for each workout, the first part of the formula for power is the same (Force X Distance), now we add the factor of time.

Now, for the purposes of muscle building we don't mean increasing lifting speed, this just allows momentum to do the work and not the muscles. All exercises should be preformed slowly and deliberately.

As you will see when we talk about power, we are talking about training intensity. Let's look how we can increase our workout power (intensity):

1) Use a full range of motion, for example let's say your full range of motion on the bench press is 2 1/2 feet, that means 1 rep (up and down) is 5 feet. And let's say each rep takes 6 seconds (2 up and 4 down), if you use 250 lbs for 8 reps the power would be - 250 lbs X 40 ft -:- 48 sec = 208.3 ft-lbs/sec.

Now let's say you cut 3 inches off the range of motion by not bringing the bar all the way down to your chest, this takes 1/2 foot off of each rep. So, if all other factors are the same, the above set now looks like this - 250lbs X 36 ft -:- 48 sec = 187.5 ft-lb/sec. With less range of motion power goes down.

2) Increase the weight you lift, for example, on our full motion bench press (250 lbs X 40 ft -:- 48 sec = 208.3 ft-lbs/sec) if next workout 5 lbs is added , it then looks like this - 255 lbs X 40 ft -:- 48 sec = 212.5 ft-lbs/sec. Lifting more weight increases Power.

3) Decrease time between sets, for example, 3 sets of bench using 250 lbs for 8 reps has the workload of - 250 lbs X 40 ft = 10, 000 ft-lbs. If these 3 sets are done in 10 mins (600 sec) the power is - 10,000 ft-lbs -:- 600 sec = 16.7 ft-lbs/sec.

If by decreasing rest time those same 3 sets are done in 6 mins (360 sec) then the power is - 10, 000 ft-lbs -:- 360 sec = 27.8 ft-lbs/sec.

So, lifting more weight over a full range of motion in less time will greatly increase your workout intensity (power level).

You can keep track of these factors by knowing the weight on the bar, measuring the distance of your lifts (covered in part 4) and by keeping your workouts accurately timed. If you increase your power slowly over time, you will be rewarded with more muscle.


Paul Becker's Truly Huge ebook

Truly Huge Would you like to have TRULY HUGE MUSCLES IN SIX MONTHS OR LESS?

Can you imagine holding in your hands, the program that actually guarantees you will be? That's right. This invaluable program is a complete blue print for success!

Do I have your attention now? I hope so, because what I am about to tell you is going to change your bodybuilding career for the rest of your life. In fact, it will most likely make you the fastest gainer in your gym!

Click Here For More Information!

 

More Articles by Paul Becker

All Bodybuilding Articles

 

 





Natural Bodybuilding | Growth Factor-1 | Discount Bodybuilding Supplements | Gain Weight Fast | Big Arms | How To Get Ripped
Weight Lifting Programs | Weight Lifting Equipment | Weight Training Articles | Weight Lifting Workouts | Workout Routines
Bench Press Routine | Bench Press Workout | Increase Bench Press | Bench Press Records | Bench Press Chart
Lean Body Mass | How To Run Faster | Bodybuilding Tips | Athlete Celebrity Interviews | Muscle Growth Stories
Muscular System | Healthy Bodybuilding Recipes | Muscle Man | Female Bodybuilders | Weight Lifting Exercises
Powerlifting | Dumbbell Exercise | Muscle Bodybuilding T Shirts | Vince Gironda | Vince Delmonte | Jennifer Nicole Lee
Weight Lifting Accessory | Football Strength Workout | Weight Lifting Belts | Mike Geary
Bench Press | Fitness Links | How To Gain Weight Fast | Strength Blog | Build Muscle Fast | Workout Reviews | Workout Videos
Weight Lifting & Weight Training Tips For Building Muscle Strength
 
Fitness Models | Strongman | Muscle Building Nutrition | Muscle Growth | Muscle Building Experts

Supplements: Testosterone Booster | Super Fat Burner | Beta Alanine | Creatine Caps | Nitric Oxide NO2 | Muscle Building Supplements | Post Workout Supplement

Articles: Bench Press Tips | Supplement Reviews | Muscular Strength | Bodybuilding Nutrition | Fitness Health | Muscle Building
Fat Loss Tips