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Depending on the type of strength training, muscle hypertrophy can be divided into myofibrillated hypertrophy and sarcoplasmic hypertrophy. While myofibrillated hypertrophy is observed in powerlifters, strength athletes and Olympic lifters, sarcoplasmic hypertrophy can be seen in professional bodybuilders and endurance athletes.
There are a variety of weight lifting exercises that include bench press, sit ups, shoulder press, chest press, lat pull downs, lower back extensions, tricep press, calf raise, bicep curls, leg curls, leg extension and leg press. Most of these exercises are general and give a balanced development of all the major muscles in the body providing a strong foundation upon which highly specific strength training programs can be built. These form the first phase of strength training. Each of these exercises should be performed under the supervision of a properly trained and certified physical trainer. One can start with lighter weights and gradually increase and fewer sets.
Second stage strength training exercises are primarily directed towards building strength and muscle on particular areas of the body. During this phase, one can start lifting heavier weights and more number of repetitions. Loads are increased in the type of a pyramid.
Third phase of strength training is the most advanced and critical of all. Exercises in this stage concentrate on power development. Power is the ability to lift heavy loads in the shortest possible time. This phase consists of performing two to three exercises continuously without any rest between sets.
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