[Vickie]

Well Jim, You present some very interesting points. I agree that you can be strong and train heavy and add power and precision to your golf stroke. I also agree that there is a strange misunderstanding around training for stamina/endurance and the concept of repetitive motion. And you're gonna hate this, there is no right number of reps, weight, training exercises, modalities, or advise. That is why I don't consider myself a fitness trainer but instead, a fitness tutor.

Let's see if I can give you the benefit of my experience with 'average people". First of all there, as you already know, is no such thing as an average person. Training must be geared to the individuals biological make-up, exercise background, and lifestyle. The measure of heavy is relative not only to the individual but also to the present life experience.

The most specific thing I can tell you is that there are ways of orchestrating the range of motion with the number of repetitions with the quantity of weight to create the best physique for the most specific objective. Typically less weight with higher reps will yield great endurance at the level of strength acquired by the weight chosen relative to the existing measure of strength. The best way to train a muscle is to figure out if it is, for your body composition, more white fiber (fast twitch) or red fiber ( slow twitch) and then train it for the purpose you have in mind. Very few sprinters actually run long distance and none do it competitively.

I am a natural and almost pure ectomorph (lean by design) and I have acquired a great deal of strength and therefore train very heavy with 12-15 -30 reps and I am still not bulky. However I have a very good friend who is mesomorph (naturally athletic looking) and she has to train lighter than I (even though she is technically stronger) or she will start growing and loose her range of motion.

Now there is another component; flexibility training. Even if you have a propensity to develop muscle and if you train to heavy too soon ( didn't address this here but it happens) you can still maintain your range of motion if you put an equal emphasis on the flexibility side of your strength training.

A muscle either contracts for power or lengthens for balance and the antagonistic action. So you must train each function of the muscle to create maximum power and maximum range of motion for your physiology.

It really is that simple. Some people, since there is no real definition for average people, are more flexible than others just like some are naturall more strong and can build easier than others. Just look for balance in your exercise, your cardio-pulmonary training and your nutrition.

Like Jim says, you can see fast and steady results if you just pay attention. If you seem to be loosing range of motion see if you are stretching for that action. If you are growing out of your best suit coat, maybe you should back off the back work. Pay attention and make appropriate adjustments. Don't train longer than an hour at a time. And make some time for fun out of the gym and yes even off the course.

Start slow if you're not training, keep increasing your resistence and pay attention. Consistency is the secret. Vik