Basics of Program Design Revisited+Additional Considerations_Outline Notes

Single set

One set for each exercise; originally heavy weight and long rest, now generally 8-12 reps (moderate weight, short rest)  best for novice/intermediates AND can train all neuromuscular characteristics (emphasis on endurance/hypertrophy)

Multiple set

The single best method for periodization (most researched) for any training status and any neuromuscular characteristic. 2-3 warm up sets followed by several set at roughly same resistance; any load, any number of sets and reps possible; often periodized over the long term. 

1. Two different meta-analyses on 10+ high quality studies:

   1. Krieger JW, J Strength Cond Res 23(6), 2009:

      1. 2-3 sets per exercise had 46% greater strength gains than 1 set, in BOTH trained and untrained subjects.

   2.  Krieger JW, J Strength Cond Res 24(4), 2010:

      1. 2-6 sets per exercise had 40% greater hypertrophy than 1 set, in BOTH trained and untrained subjects.

   3. OK to start with single sets, but progress to multiple sets as quickly as possible.

Exhaustion set

As many reps as possible performed till momentary concentric failure occurs; any load, any number of sets and reps possible; proper spotting necessary best for intermediate/advanced AND will train hypertrophy/endurance

Forced rep

after a set to exhaustion has been performed, spotters lift the weight enough to allow the lifter to complete another 3-4 reps; proper spotting necessary; best for intermediate/advanced AND will train hypertrophy/endurance

Circuit program

Series of exercises performed sequentially with little rest between (15-30 sec); usually 10-15 reps are performed for each exercise; generally 8-12 exercises; high cardiovascular component (aerobic and muscle endurance) and good for large groups; best for intermediate/advanced AND primarily will train endurance

Compound set:

Alternating sets for 2 different muscle groups (not antagonistic) till all desired sets are completed; any load, any number of sets and reps possible; best for intermediates/advanced AND will train hypertrophy/endurance the best

Super set

different types: 1) several sets of two exercises for agonist and antagonist muscles of a body area, with no rest in between; 2) one set of several different exercises for the same muscle group, performed in rapid succession (little rest); any load, any number of sets and reps possible.  best for intermediates/advanced AND will train hypertrophy/endurance the best

1. Supersets are time efficient.

2. Works well for hypertrophy or endurance, not great for strength/power (improper rest periods)

3. Not advised for MJ lifts (squats, bench press, deadlifts) for beginners, ok for advanced

Functional isometrics:

joint angle specific training; angle often the sticking point for the exercise; dynamic contraction done till isometric angle reached, then maximal isometric contraction held for 5-7 seconds; proper spotting necessary best for advanced AND will train strength and peak strength

Triangle/pyramid

 Start with a set of 10-12 reps and progress down to set of 1-2 (usually in 4-5 sets) and then reversed best for intermediates/advanced AND will train hypertrophy/endurance the best

Stripping:

Sets performed to desired RM, then weight is removed and same number of reps are performed; this can be repeated till muscular failure occurs; any load, any number of sets and reps possible; proper spotting essential; best for intermediates/advanced AND will train hypertrophy/endurance the best

Negatives:

using more weight than can be lifted concentrically; weight vary from 105 -140% of concentric 1 RM; can be heavier i machines (130-140%) while needs to be ighter for free weight exercise (105-110%); proper spotting essential;  best for intermediates/advanced AND can train strength (eccentric strength only) or hypertrophy (LOTS OF DOMS

Split routine

Various body part groupings so workout is split over severa; days; generally workout 3-6 days/week and train each body part 1-3 x/week; allows for more sets per body part; any load, any number sets and reps possible; best for intermediates/advanced AND can train any neuromuscular characteristic

1. Upper and Lower Body Exercises (Alternated)

   1. Can alternate upper and lower body exercises within a given day to allow better recovery

2. “Push” and ”Pull” exercises (Alternated)

   1. Pushing exercise (bench press, shoulder press, squat, triceps extension)

   2. Pulling exercises (lat pulldown, bent-over row, deadlift, biceps curl)

Blitz

variation of split routine where only one body part is trained per session by session is not reduced (higher volume per body part) best for intermediates/advanced AND can train any neuromuscular characteristic

Super slow

reps are slow (20-60 sec per rep) for promoting time under tensio to enhance strength development; unknown if effective; often combined with single or very few sets of few reps; proper spotting necessary  best for intermediates/advanced AND will train strength the best

HIT:

(high intensity training)  hard to muscular failure, brief (1-3 sets of a few exercises per session), and infrequent (1-3 workouts per week; slower reps performed)  best for intermediates/advanced AND will train hypertrophy/endurance the best

Strength stimulus considering training status

1. Training with a mean intensity of 60% of one repetition maximum elicits maximal gains in untrained individuals, whereas 80% is most effective in those who are trained. 

2. Untrained participants experience maximal gains by training each muscle group 3 days/week and trained individuals 2 days/week. 

3. Four sets per muscle group on average elicited maximal gains in both trained and untrained individuals.

Hypertrophy can happen with ANY load, but strength gains require HEAVY loads

Low load (<60% 1RM) vs High load (>60% 1RM), all trained to failure (21 total studies).

1. High load was superior to low load for strength gains.

   1. ***YOU MUST LIFT HEAVY AND HAVE APPROPRIATE REST PERIODS TO MAXIMIZE STRENGTH GAINS.***

2. High load OR low load resulted in similar hypertrophy gains (if trained to failure).

Power Training Should Wait Until Base Strength is Achieved

Don’t emphasize power until base strength achieved to maximize power output AND minimize injury (recommended).

1. Lower body = need 1.5-2.0x body weight back squat 1RM

Upper body = need 1.0-1.5x body weight bench press 1RM

Consider Inter-repetition Rest for Power Training

Our work suggests that cluster set configurations using 20 sec. of inter-repetition rest can lead to the attenuation of fatigue (RPE), which results in the maintenance of exercise technique, and power output during multiples sets & reps of the power clean (weightlifting movements)

Training force and velocity components of power differ:

1. SEE RESISTANCE TRAINING BASICS HANDOUT

2. For advanced athletes (since getting base strength takes time) using Weightlifting exercises (Power Clean OR Push Jerk)

3. To enhance force component: 85-100% 1RM

4. To enhance velocity component: 0-60% 1RM

   1. 30-60% for upper body, 0-60% for lower body exercises

      1. See “Optimal Training Load for the Development of Muscular Power” for specific %RM by Type of Exercise