Weight Training Techniques
Priority System – A training approach, particularly for new clients that have been sedentary or have muscular imbalances, that suggests performing exercises that will target the muscles that require strength.
Example:
Subject has weak biceps, triceps and deltoids
Example:
The exerciser should do the following exercises
o Bicep curl 3 x 10 @ an intensity of weight that is heavy, but tolerable
o Tricep press 3 x 10 @ an intensity of weight that is heavy, but tolerable
o Lateral Side Raise 3 x 10 @ an intensity of weight that is heavy, but tolerable
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Pyramid System – This type of training focuses on developing strength and it places an emphasis on one or two muscle groups at a time. This type of resistance training requires exercisers to increase weight and decrease the reps as they progress with the workout. This type of system can be either considered a half or full pyramid.
Example:
Focus on the chest by performing a bench chest press
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| Pyramid Set graphic designed by: J Horgan |
Who should use this system?
Those wanting to increase muscular size and strength would find this type of weight training very beneficial. Due to the time it takes to perform one exercise this might not be the best for everyone.
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Superset System – The general concept of the superset is to perform one exercise followed by another with minimal rest in between each exercise. This is an ideal training program for those that are limited on time.
Example:
Chest press followed by squats followed by another followed by another and so on and so on.
Who should use this system?
Those that want to get the most out of their workout while using minimal time. Supersetting your exercises allows you to get more bang for your buck. Supersetting is perfect for those trying to maintain their current muscular strength and form.
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Complex System - The concept stems off of the superset idea. The exerciser will perform one exercise working a primary agonist (Chest muscles) and then follow that exercise with the primary antagonist of the first exercise (Back muscles). Usually people perform this system in muscular groupings or general regions of the body.
Example:
Chest press followed by seated back row followed by decline bench press followed by Lat Pull
Who should use this system?
Those that like to separate their days into body areas; i.e., legs, torso, arms. Complex is probably the second most popular weight training system. You can use this system to maintain or gain strength and even grow muscle mass since it allows the exerciser to focus on muscle groups for the entire period of their workout.
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Drop Set System – You might also hear this system called “strip sets”. This systems primary focus is on muscular hypertrophy. The person performing the exercise will start out with high weight and perform as many reps as they can to complete muscular failure. Then they lower the weight and repeat to total fatigue. There is usually no rest in between the sets.
Example: Weighted Back Squats
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| Drop Set graphic designed by: J Horgan |
Who should use this system?
This is similar to the pyramid system, but in reverse and only in one direction (down). Perfect for those that want to increase their muscular endurance while increasing strength in the muscle groups that they wish to focus on. This is a great system for creating hypertrophy when incorporating slow controlled motions.
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Circuit System – This exercise system uses both cardio and weight training as the main concept. Usually 35 sec of weights followed by 35 sec of high intensity cardio (cycling, jump rope, sprint) and is repeated for about 12-15 sets. To truly see the benefits of circuit training it is recommended that the exerciser maintains a heart rate that is about 65% - 85% of their heart rate max. Use this formula to determine your HRmax [220-age=heart rate max(HRmax)]
220-38=182
182 = HRmax
182 * .75 (75%) = 136.5
Who should use this system?
Those that like to kill two birds with one stone. This system is perfect for the individual with time constraints. With this system you can get the best of both worlds. Cardio and weight training! Who could ask for anything more?
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Lactate Tolerance System – A training approach in which a number of workouts are selected and the exerciser tries to perform the exercises in as little time as possible with little to no rest in between the sets or exercises. The rest time is determined by the fitness level of the person that is performing the exercises.
Who should use this system?
Those that wish to increase their anaerobic threshold and muscular endurance. The goal is speed and strength. This is most likely not going to be a great workout for those that want to increase muscular size since speed and quantity are the primary focus of this system. Don't sacrifice quality just because you are focusing on quantity. Remember, technique is probably one of the most important qualities behind weight training for many reasons and injury prevention is one of them.
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Negative Set System – The training system uses the concept of the eccentric contraction as the main focus. The person performing the exercises will use weight that is generally 105% - 125% of their 1 RM weight. They then control the weight into in the eccentric (downward if you think of a chest press or bicep curl) motion while being spotted during the entire motion. The spotter will then assist the exerciser in the concentric action of the targeted muscle.
Who should use this system?
Those wishing to increase muscular strength and size would benefit greatly from this system. Warning: do not perform this system by yourself. Make sure that you have a partner, so you can spot each other. Keep in mind you are lifting more than your 1 RM. Quick strength and hypertrophy gains can be associated with this system.
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Cardiovascular Training
Interval Training – This type of training varies speed and tempo during your workout. Walk to run back to walk. Jog to sprint back to jog. This is usually performed for a period of 15-30 minutes. The key to interval training is similar to that of circuit training, to keep your heart rate elevated.
Fartlek Training – This is Swedish for “speed play”. Similar to interval training, but the exerciser uses variations in surface area and grades. Rocky terrain followed by sandy or hilly. The distance is determined by what the goal of the athlete is and the speed is generally predetermined by the athlete and destined by terrain.
Intermittent Sprints – Steady state is maintained through either weight lifting, walking or light activity that does not bring the heart rate up to more than 60% of HRmax followed by high intensity run sprints, cycle sprints or quick jump roping. Doing sprints in between weight sets or some other form of exercise. Similar to circuit training.
Steady State – This is what most people think of when they think of cardio vascular Fitness. To truly see any benefit or weight loss from steady state cardiovascular training it is important that the exerciser maintain an intensity that will allow for minimal to moderate sweating and a heart rate of about 55% - 65% of HRmax for about 30 minutes or more.
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