Basics of Strength Training - Workout Tips   

It’s Saturday afternoon at Belton Woods Golf course and after 18 holes, the loss of many balls and annoyance of many of the clubs members I have proudly completed my first golf course and am currently enjoying a chicken sandwich in the clubhouse bar. Now although this was my first time I have learnt much about the unspoken rules that govern the golf course or golfing social etiquette if you will, and discovered it’s not too dissimilar to the rules you must abide by when training to increase muscles mass, there are certain ‘dos’ and ‘don’ts’ for both when it comes to strength training.  And so I find myself compelled to not only write you a guide to ‘Increasing Muscle Mass through Strength Training’ but also a “Guide to Golf Course Decorum.” 

#1: Increasing Muscle Mass through Strength Training:

In order for the muscle to increase in size it must be loaded above its habitual level

The ‘habitual level’ of a muscle is the state in which the muscle is accustomed to be working at. So to increase the strength of that muscle and also the size of that muscle it must be loaded (trained) above this level. By either making the muscle lift a greater weight than it is used to or by making the muscle lift a weight more times (repetitions) than it is used to. Known as ‘Progressive Overload’ this must constantly take place if the muscle is to increase in size.

#1: Guide to Golf Course Decorum

Tip number 1 is regarding the celebration of a successful put, a somewhat traditional sport golfers usually rejoice in a conservative manner picking one of the following options: a smile, raise of the hand or if really fired up they may even indulge in the clenching of their fist. What I found was that football celebrations, including: Shirt over the head, legendary ‘Klinsman’ or a lap of honour of the course shouting, “Who’s ya daddy!” simply don’t go down too well.

# 2. In order to increase muscle mass you must be performing the right number of repetitions 

Performing the right number of repetitions with the right weight is imperative if you are to increase muscle mass. Ideally you want to be training between 4 and 12 repetitions to increase muscle mass since any more than 12 and it becomes more muscular endurance. Whilst any less than 4 and it becomes more about pure strength training and less about increasing muscle mass. So now you know the amount of repetitions you should be performing, how do you work out the correct weight to use? Easy, you use, “The magnificent repetition table of Ross The Great” haha, crafted by my own fair hands. Very simple to use, all you need to know is your 1 repetition maximum (this is the maximum weight you can lift 1 repetition with.) Then you decide how many repetitions you want to perform and then see which “% of 1 repetition maximum” that relates to on, “The magnificent repetition table of Ross The Great.”

Example:

Hughbert Ramsbottom a champion croquet player has quit the game after 10 years and now wants to become WWF champion, but knows he needs to increase muscle mass. He has a 1-repetition maximum of 100kg on bench press and wishes to find the weight he could perform 8 repetitions with. So he looks at the table and sees he should be able to lift 78% of his 1-repetition maximum 8 times (78% of 100kg is of course 78kg) So he loads 78kg gets into his wrestling spandecs and starts benching.

#2: Guide to Golf Course Decorum

Now I don’t know about you, but if I see a pond…. I skim a stone in it, and if I see some sand…. I build myself a sand castle. However for some reason these rules do not apply on the golf course as I found out when fleeing from Derek (Belton Woods groundskeeper) in my get away vehicle a.k.a. golf buggy.

# 3. Sets

Some studies have revealed no difference in strength gains and hypertrophy (muscle gain) in subjects who performed 1 set compared to those who performed 3 sets. However I must add, if you are going to adopt the 1-set training method you must ensure that the 1 set performed is performed well, good form, the right number of repetitions and to failure.

#3: Guide to Golf Course Decorum

Baseball and football both very popular sports where fans have been known to voice very colourful language. Trash talking, taunts or bleacher talk, call it what you will but its part and parcel of the game…not so with golf. When I started to chant “woooooaaahhhhhh!” as my opponent was about to tee-off I thought it added to the atmosphere of the game…apparently not. And when I decided to pot the ball with my head I on the 17^th hole, I genuinely wanted to see if it was easier…it isn’t.

So there you have it good people read and implement if you want to increase muscle mass and avoid being chased by nutty golf groundskeeper called Derek, haha. (Derek if you are reading apologise again…no chanting, head ball putting or inappropriate celebrations from now on.) 

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