Designing Resistance Training Programs

Variables in Dynamic Resistance Training Programs

  • Intensity (load)
  • Sets
  • Frequency
  • Volume
  • Order of exercises
  • Rest

Intensity (Load)

  • Intensity is inversely related to repetitions.
  • General Strategy
    • Strength: high intensity and low reps
    • Endurance: low intensity and high reps
  • Quantifying intensity:
    • Percentage of 1-RM (e.g., 75% of 1-RM)
    • Repetition maximum (e.g., 8-RM)
    • Omni-resistance RPE

Intensity Recommendations

  • Novice: 60%-70% 1-RM
  • Intermediate: 70%-80% 1-RM
  • Advanced: 80%-100% 1-RM
  • Muscular endurance: ≤ 50% 1-RM

Sets

  • Number of consecutive reps
  • Single sets are acceptable initially (first 2 months)
  • Optimal sets for muscular strength:
    • Novice and intermediate: 4 sets per muscle group
    • Advanced: 8 sets per muscle group

Frequency

  • General population: 2-3 days/wk; nonconsecutive
  • Advanced: 4-6 days/wk
  • Split routine: Each muscle group twice per wk
  • Minimum 48h rest between workouts

Volume

  • Sets x reps x load
  • Training volume variations:
    • Number of exercises
    • Number of reps
    • Number of sets
    • Load

Order of Exercises

  • Include each major muscle group
  • Order:
    • Multijoint exercises and large muscles
    • Single-joint exercises and small muscles
  • Novices: minimize fatigue by alternating muscle groups

Rest

  • Recovery between sets and exercises
  • Goals and intensity dictate rest:
    • Muscular endurance: < 1 min
    • Hypertrophy: 2-3 min
    • Muscular strength and power: 3-5 min

Variations for Advanced Dynamic Resistance Training Programs

  • Set variations: Different exercises each set per muscle group
  • Pyramiding: Vary order and number of exercises
  • Compound sets
  • Supersets (agonist-antagonist)
  • Frequency: Split routine

Periodization

  • Systematic variation
  • Goals of periodization:
    • Maximize gains
    • Minimize overtraining

Periodization Variables

  • Training volume
  • Training intensity
  • Type of muscle action
  • Training frequency

Periodization Cycles

  • Macrocycles: 9-12 months (Yearly plan)
  • Mesocycles: 3-4 months
    • Off-season
    • Pre-season
    • In-season
    • Post-season
  • Microcycles: 1-4 weeks (Weekly plan)

Common Periodization Models

  • Linear: increase intensity and decrease volume as cycle progresses
  • Reverse linear: decrease intensity and increase volume as cycle progresses
  • Undulating: short microcycles with frequent changes in intensity and volume

Circuit Resistance Training

  • Combo: strength, muscular endurance, cardio
  • 10-15 stations repeated 2-3 times
  • ~ 30 sec per station
  • 15-20 sec rest between stations

Exercise Prescription

  • Example circuit including exercises such as bench press, leg press, leg extension, etc.
  • Intensity: 40% to 55% 1-RM
  • Repetitions: as many as possible in 30 sec
  • Rest: 15 sec between stations
  • Stations/circuit: 12 exercise stations-clockwise order
  • Time/circuit: 9 min
  • Circuits/session: 3
  • Time/session: 27 min
  • Frequency: 3 days/wk
  • Duration: 8 wk
  • Overload: determine new 1-RM each week and adjust work intensity accordingly
  • Equipment: Universal gym machine and free weights

Eccentric Training

  • Train with higher forces and velocities
  • Specialized eccentric training devices
  • Reduce training time
  • Increased risk for DOMS

Core Stability

  • Maintain ideal alignment (neck–spine–scapulae–pelvis)
  • Resistance exercise performed on unstable surfaces
  • Develops muscular endurance more than strength or power

Functional Training

  • Combo: muscle, joint stability, flexibility training
  • Improve performance of daily activities
  • Exercises of functional training:
    • Spinal stabilization
    • Proprioception and balance
    • Resistance
    • Flexibility

Extreme Conditioning Programs

  • High-intensity and high-volume functional training with short rest periods
  • Examples: CrossFit, Insanity, P90X
  • Variation increases exercise adherence
  • Injury rate similar to other explosive resistance activities (e.g., gymnastics)

Steps for Designing a Resistance Training Program

  • Identify goal (e.g., weight loss, strength)
  • Determine program type (e.g., endurance, hypertrophy, strength)
  • Identify muscle weaknesses (assessment data)
  • Select exercises
  • Order exercises
  • Use goals to determine sets, reps, and load
  • Set guidelines for progressive overload

Muscular Power for Older Adults

  • Power is predictor of ability to perform activities of daily living
  • Power declines faster than strength with aging
  • Recommendation: include fast-velocity resistance training in program

Diet and Supplements to Maximize Muscle Growth

  • Protein and carbohydrates needs for muscle hypertrophy exceed the RDA
  • Protein supplementation is not necessary for hypertrophy
  • Creatine improves high-intensity efforts (< 30 sec)
  • BCAAs have no benefits

Muscle Morphology With Resistance Training

  • Muscle hypertrophy: Increased contractile protein and number and size of myofibrils
  • Increased protein synthesis
  • Increased myogenic satellite cell proliferation
  • Relative increases in fiber size are similar for men and women
  • Older adults can gain muscle mass (but takes time)

Muscle Fiber Types

  • Fast twitch (type II) are generally larger than slow twitch (type I), but not always!
  • With steady state endurance you get preferential growth of Type I fibers
  • With strength training you have preferential hypertrophy of the Type II fibers

Muscle Growth

  • There are 6 actins per myosin filaments
  • Myosin filaments lay down more protein, thus making the muscle thicker
  • Same singular muscle fiber

Bone Morphology With Resistance Training

  • Increased bone mineral density
  • Decreased bone loss
  • Improvements are site specific
  • Resistance training is more beneficial than weight-bearing aerobic activities

Bone Cells

  • Osteoblasts:
    • Build bone
    • Help to remodel tissue
    • Allow for increased bone density
    • Likely arise from cells associated with blood vessels
    • Many end up being absorbed by the bone tissue and form osteocytes
  • Osteoclasts:
    • Break down bone
    • Liberate necessary minerals and molecules from the skeletal system
    • Continuously being released from bone marrow

Biochemical Changes With Resistance Training

  • Increased action of anabolic hormones:
    • Testosterone
    • GH
    • IGF
  • Increased catecholamines
  • Minor increase in myosin ATPase

Biochemical Changes Summary

  • Matrix reorganization
  • Muscle fiber Amino acid transport
  • Mitochondrial biogenesis
  • Sarcoplasmic protein synthesis
  • Myofibrillar protein synthesis

Neural Adaptations With Resistance Training

  • Increased activation and recruitment of motor units
  • Increased neurotransmitters and postsynaptic receptors
  • Decreased cortical inhibition
  • Neural factors are significant in age-related strength loss

Muscle Soreness

  • Acute: ischemia (blood flow restriction) and accumulation of inflammatory markers
  • Delayed-onset muscle soreness (DOMS): 24-48 hr after exercise

Theories of DOMS

  • Connective tissue/skeletal muscle damage
    • But some flaws in this theory
    • Pain would likely occur right away
  • Acute inflammation theory: migration of neutrophils and monocytes
  • Irritation of pain and pressure receptors which signals discomfort
  • Neural feedback loop
  • Certain genotypes might predispose one to DOMS

Prevention and Treatment of Muscle Soreness

  • Nutritional (e.g., hydration, potentially some supplements)
  • Vibration prior to activity
  • Manual (massage)
  • Foam rolling (pre or post activity)
  • Cold water immersion