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overtraining and an actual loss of muscularity and everyone errors is in the completion of a prescribed
strength. number of repetitions, with little attention paid to
Demonstrating Strength is when a one repetition correct form. Completing one set of 8-12 repetitions
maximum (1RM) is performed to gauge one’s level until momentary muscular failure, in good form is far
superior to multiple sets of repetitions done with poor
of strength. One surprising note: the stronger one form.
becomes, the less frequent should they attempt 1RM’s.
Several years ago, there was a national deadlift contest. Momentary Muscular Failure is a term that
The top three finishers, when asked, “how often do you describes a set of repetitions where one more repetition
max out during the year?” Their answer was 2-3 times is impossible to perform, using good form. A professor
in the entire year. An example would be a teenager of mine said “the initial several repetitions serve as a
whose 1RM on the Bench Press is 200 pounds and warmup for the final repetition done to momentary
another whose 1RM is 400 pounds. A 200 1RM athlete muscular failure, where growth is actually stimulated.”
may get away with maxing out every 2-3 weeks, while Most trainees want no part of the discomfort associated
A Fitness “Must” the 400 pound athlete can get away with maxing out with this type of training. Although lactic acid is

submitted by Jim LaFountain, All American Fitness Center every couple months. Hypothetically, the 400 pounder uncomfortable, it is essential for the stimulation of
I remember weight training in high school as a very exhausts twice as many muscle fibers as the 200 muscular growth. Lactic Acid actually clears in a couple
competitive affair. Although none of us really had pounder. Competitive high school athletes make the hours. The discomfort that persists after that is due to
any formal instruction, we were competitive athletes, mistake of maxing out too frequently and the difficult micro damage to muscle fibers and will heal and grow
who were most concerned about the weights we lifted lesson of sustaining an overuse injury. thicker and stronger in a couple days.
and the number of repetitions we could perform with Let’s discuss another essential component in resistance Recovery is the key ingredient in all modes of exercise.
a particular weight. No one informed us that there training, Proper Form. I raise a lot of eyebrows when I say “exercise does
was a difference between ‘building” strength and Throwing a weight through a range of motion is not nothing to produce growth, only adequate recovery
“demonstrating” strength. We fell prey to far too frequent only a waste of time, but incredibly dangerous. Even produces growth.”
workouts that found us “demonstrating” strength with a light dumbbell “thrown” through a range of motion
maximum attempts in nearly every workout. Sloppy creates dangerous momentum. That light dumbbell
form in my teenage years has contributed to five back, becomes a heavy weapon that can create torn ligaments,
three shoulder and several knee surgeries. tendons and possible stress fractures. Throwing a
Let’s talk about building strength versus demonstrating weight, reduces the muscle contraction required to
strength: build muscle.
Building Strength is a several week, month and year A general rule is to move a weight from starting
process, where 3-5 and 6-12 repetitions are performed, position (arms extended) to contraction (arms flexed)
2-3 times a week. Although it’s important to take sets in two seconds, followed by a one second pause
to momentary muscular failure, a general rule is to to reduce momentum, returning the weight to its
perform three sets per exercise. Any more and you risk starting position in four seconds (2:1:4). Where nearly

Daniel T. Dreimiller, CPA

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