Weight Training Systems
When training with weights it is important to realise that there are
many different training systems that are purported as being
beneficial for one thing or another. Some of these systems work,
some don’t, and others you probably currently use without knowing
it. Described below is a description of some of the more common
weight training systems you may have heard of or will hear of if you
involved in weight training for an extended period of time. Reading
popular fitness magazines will also expose you to different training
systems, and sometimes they get it right but sometimes they provide
suggestions based on mere anecdotal evidence. Before you listen to
any person’s advice you should ask appropriate questions about the
theory behind their suggestions and make an informed assessment of
your own. This may simply involve asking them to explain more fully
why something does or doesn’t work, if they are unable to provide
you with logical reasoning i.e., more than, “I train this way and it
works for me”, then you have every right to question the advice.
Single set systems:
A good system for beginners and those with limited time available
for training. Many people may currently employ this training system
when doing circuits. Also useful for athletes in a maintenance phase
of training as it allows more body parts to be trained in a limited
time. Although there is mixed research findings it is mostly
accepted that a multiple set system is superior for strength, power,
and hypertrophy, however.
Drop sets:
Sometimes called multi-poundage involves dropping the weight down
throughout the progression of the sets. Often a fairly high load
used i.e., 4-5 RM load. An RM load refers to the ‘repetition
maximum’ weight you can lift for a set number of reps, so a 4-5 RM
load is the maximum load you can lift 4-5 times only. Performing a
drop set system entails the lifter completing a set at 4-5 RM and
then decreasing the load and performing another set at the 4-5 RM
which will now be less than before due to fatigue. This is completed
for several sets and often used by bodybuilders for hypertrophy.
Pyramiding:
This is a system that is very commonly used, and you may currently
be using this system. Pyramiding involves increasing or decreasing
the reps while simultaneously decreasing or increasing the load
being lifted. Perhaps more common is the increasing pyramid where
the repetitions start high, around 8 reps, and decrease to only a
few reps over 5 or 6 sets. With each decrease in the repetitions the
load is increased starting at a moderately heavy load increasing to
a high load by the end of the exercise. This system is often used by
powerlifters and those interested in increasing their 1RM strength.
Strictly speaking the pyramid system requires the lifter to work
both up the pyramid (light to heavy load, high to low reps) and then
back down the pyramid. More often though only ‘half-pyramids’ are
performed and usually this is going up the pyramid. Very early
variations of systems similar to the ascending half-pyramid (the
Delorme regime) and the descending half-pyramid (the Oxford system)
have both shown improvements when evaluated by researchers.
Superpump:
This is a system used extensively by bodybuilders and those wishing
to increase their muscle size. It is borne out of the idea that 15
to 18 sets are required by advanced bodybuilders to achieve the
results they are after. The 15 to 18 sets are made up from about 3
different exercises. Importantly, all repetitions are performed with
strict form and each body part is trained 2 to 3 times per week. It
has been suggested that although this system may be beneficial for
smaller muscle groups like the deltoids, biceps, etc. larger body
parts such as the back and legs may fatigue the lifter too much so
that subsequent sets and exercises will be compromised and not
performed at an intensity high enough to elicit a response.
Cheating:
Though not strictly a system, cheating is an advanced technique that
can be effectively used by lifters with appropriate experience and
conditioning. The basic theory behind cheating revolves around
forcing the muscles to lift a heavier load than they could with
strict from; it is thought that the increased load is the stimulus
necessary to spur muscle development. Some people will wrongly use
cheating when starting a program. When you cheat while performing an
exercise you are going to put stresses onto structures that are not
normally used when performing an exercise with correct technique.
For this reason cheating should only be performed by advanced
lifters, whose joint structures, tendons, and muscles are adequately
conditioned so that they can withstand the extra stresses that will
be place on them. Commonly cheating is used at the end of a set to
perform a few extra repetitions beyond what would be normally
performed if correct technique was maintained. This will force the
muscles to be used nearer to their maximum and force development as
a result of this stimulus. Cheating may also be used for a complete
set to help move past a sticking point of a particular exercise. To
use bicep curls as an example; anyone who has performed this
exercise will know that the hardest part of the exercise is when the
arm is fully extended. Consequently, if correct technique is
maintained then a lighter weight must be used to get past this
sticking point, and as a result the stronger part of the movement
will not be stressed as much, in this situation cheating helps to
overcome this sticking point, by slightly rocking the torso, to move
the weight into the stronger part of the movement so that the muscle
can be overloaded to stimulate growth. Research evidence shows that
when used, cheating can be safely performed to achieve increases in
muscular strength by advanced lifters.
These are just some systems that can be useful for those involved in
resistance training. Remember though that your training goals should
drive your program design and where possible advice from an
experienced trainer should be sought. An excellent resource for
information about designing training programs, including a thorough
description of the above systems and more is Fleck, S.J. & Kraemer,
W.J. (1997). Designing Resistance Training Programs (2nd ed.).
Champaign, IL: Human Kinetics.
Hopefully this article has given you tips and motivated you to keep
training or to get training.
See you,
Tim.