Developing a
Resistance Training Program
• Set goals
• Type of program
My Program
• Choice of equipment
• Muscle groups
• Order of exercises
• Format for sets
Type of Program
• Muscular endurance
• Hypertrophy
• Power
• Muscular strength
The guidelines vary
depending on the type of
program that is desired.
Developing A Resistance Training Program
The Beginner Workout
• Perform warm-up exercises
• Start easy
• Select a weight that you can lift for a maximum of 12-15 reps (12-15RM)
(intensity)
• Select one exercise for each muscle group, 1-2 sets (duration)
• Exercise all the major muscle groups each training session
• Allow 1-2 mins between sets
• Perform 2-3 sessions per week, allowing at least a minimum of 1 day between
each session (frequency)
• After 3-4 weeks, increase the load (8 -10 RM)
• When more than 8 -10 reps can be completed, add more
weight
• Gradually increase the number of exercises per muscle
group to 3
• Gradually increase the number of sets per exercise to 3
• When the training volume increases to a certain level,
consider split routines
The Advanced Workout
• Select 3-4 exercises for each muscle group per workout
• Select a load that allows 5-10RM (or 1-3 RM if the focus is
neuromuscular coordination) and perform 3-4 sets of each
exercise
• Exercise each muscle group once or twice a week, allowing at least
2-3 days for recovery
• Volume of work/muscle group dictates split routines
Weight-training: free weights or machines?
Free weights -
Advantages
– Preferred mode for athletes- stimulate motor
unit recruitment patterns that occur during the
performance of the skill more closely than
machines
– Train synergistic muscle groups more
extensively, facilitating the learning of correct
neuromuscular coordination for proper balance
– Inexpensive and convenient for home use
– Allow for greater variety of exercises
– Accommodate individuals of any body size
Disadvantages
– Safety issue, especially for novices
– Requires spotters
– Requires more skill
– Cumbersome to change resistance
Machines / weight-training equipment
Advantages
Can isolate a particular muscle much easier
Simple to use
Safe. Do not need a spotter
Change resistance quickly
Disadvantages
Expensive
Limited availability
Limited number of exercises/machine
Do not optimally develop inter-muscular coordination
Minimal stress placed on core stabilizing muscles
Isometric training
Resistance provided by immovable objects or weights under stationary conditions
Advantages:
–
–
–
–
Requires no expensive equipment
Can be performed anywhere
Useful in rehab situation when joint cannot be articulated
Useful for sports where static muscular endurance is required
Disadvantages:
– Doesn’t allow for large gains in strength in dynamic situations
– Strength gain is mainly limited to the angle at which the exercise is performed
– When contracting large, proximal muscles, may produce a high rise in blood pressure
Isokinetic training
Resistance provided by an electromechanical device – isokinetic dynamometer
Concentric speed: up to 500 deg/ sec.
Eccentric speed: up to 300 deg/ sec
Bio-dex
System 4 Pro
Speed is preset
and kept
constant
regardless of
how much force
is developed.

Advantages:
– Enables the muscle to generate maximum force throughout the
full range of motion at a constant, preset speed
Disadvantages:
– Very expensive
– Allow the performance of one-joint movements only Rarely
performed in many skills
– Maximum angular velocity relatively low
– Do not provide an isokinetic movement throughout a complete
range of motion – acceleration at beginning, deceleration at the
end – therefore, semi-isokinetic
Techniques of Resistance Training
• Isometric Exercise
– Capable of increasing muscle strength at specific joint angles
• Exercise with no change in muscle length
– May produce spikes in systolic blood pressure
• Could cause life-threatening cardiovascular accident
• To reduce this event to occur - REMIND the person to breath
– Widely used in rehabilitation
• Attempt to use positional or functional exercise – work at multiple angles
throughout the range if possible
– Contractions should be held for 10 seconds at frequency of 10
or more per hour
– Utilized to enhance lift or activity at “sticking point”
• Core Stabilization
– Essential for functional
strength
– Core functions to
dynamically stabilize the
kinetic chain
– Core strength enables
distal segments to
function optimally and
efficiently during force
and power generation
• Progressive Resistive Exercise (PRE)
– Exercises that work through a full range of motion
– Isotonic or isodynamic contractions
• Most popular & commonly used technique
– Concentric vs. Eccentric
• Greater force can be generated due to lower number of motor units
recruited allowing other motor units to be recruited to generate
increased force
• Oxygen use is much lower with eccentrics
• Efficiency of eccentric exercise is higher than concentric exercise
• Needs of the body – acceleration and deceleration
• Must be able to control body movements – deceleration and eccentrics
allows for this control
– Surgical Tubing (Theraband) or Exercise Band
•Allow for motion in multiple planes
•Ability to perform more functional movement
•Can be utilized with PNF & plyometrics
– Variable Resistance
•Change in force required at different angles to move a
particular resistance
•Greatest when joint is at 90 degrees
•Accommodating resistance or variable resistance equipment
changes resistance at different points in range
• Plyometric Exercise
– Generally incorporated in later stages of rehabilitation
– Relies on a quick eccentric stretch to facilitate a subsequent
concentric contraction
– Encourages dynamic movements associated with power
– Due to the need to generate power in athletic activities, it is
critical to incorporate it within a the rehabilitation process
Plyometric Training
• Isokinetic Exercise
– Incorporated in later stages of
rehabilitation
– Uses fixed speeds with
accommodating resistance
– Provides maximal resistance
through full range of motion
– Commonly used as criteria for
return of athlete to functional
activity
– The healing process must dictate the program!
– Intensity is key
– Multiple potential routines
• Single set – 1 set 8-12 reps at a slow speed
• Tri-sets – 3 exercises for 1 muscle group, 2-4 sets with no rest
• Multiple sets – 2-3 warm-up sets with progressively increasing
resistance followed by several sets at the same resistance
• Superset – multiple exercises, 1 set of 8-10 repetitions or 1 or 2
exercises, with multiple sets of 8-10 repetitions
• Pyramid – multiple sets decreasing repetitions and increasing
resistance
• Split routine – Workouts exercise different groups of muscles on
different days
– Circuit Training
• Group of exercise (flexibility, callisthenic, strength, brief aerobic)
• Used to increase strength or endurance
• Move from one station to the next, performing exercise for a given
time period or number of repetitions
Strength Training Circuit - Example
Station 1: Sumo Squat
Station 2: Straight-Leg Dead Lift
Station 3: Forward Lunge
Station 4: 8-Count Step-Up
Station 5: Pull-Up or Straight-Arm Pull
Station 6: Supine Chest Press
Station 7: Bent-Over Row
Station 8: Overhead Push Press
Station 9: Supine Body Twist
Station 10: Leg Tuck
Resistance Training Techniques Used in
Rehabilitation
• DeLorme’s method
– Based on repetition
maximum of 10
– Designed for early rehab
– Designed for beginning
rehab
– Introduced PRE –
“progressive loading”
– Builds in warm-up period
• Macqueen's method
– Utilizes varying sets for
beginning/intermediate &
advanced
– Set of 10 RM
• Oxford method
– Used during early,
intermediate & advanced
levels of rehabilitation
– Percentages of 10 RM
– Diminishes resistance as
muscle fatigues –
“regressive load”
• Sander’s program
– Utilized in advanced stages
of rehabilitation
– Utilizes percentages of
body weight
• Knight (DAPRE)
– Daily Adjustable
Progressive Resistive
Exercise
– Adjusted based on
individual’s progress
– Based on 6 RM working
weight
• Berger
– Adjusts within individual’s
limitations
– Should allow for 6-8 RM
repetitions on 60-90
seconds
– Must be able to achieve 3
sets of at least 6 RM and no
more than 8 RM
– Increases occur in 10%
increments
• For rehabilitation
– Base program on
pain and healing
process
– Should be
performed daily
early on
– Reduce workout to
every other day as
progress is made
Systems of Resistance Training
Single Set (1925)
•Heavy resistance
•Few repetitions (8-12)
•5 minute rest periods between exercises
•Significant strength gains
Multiple Set System
• 1940’s
• 2-3 warm-up sets of  resistance
• Several sets at same resistance
• Optimal (Bulk)
– 5 - 6 RM
– 3 sets
• majority of programs are variations of the MSS
Cheat System
•Sacrificing technique for performance
•Allows trainee to lift 10-20 lbs. more
•Objective: providing > resistance
through stronger ranges
•Effective: extremities and back
Circuit Program
• Series of exercises performed in succession
• 10-30 seconds between each section / ex’s
• 10-15 reps.
• 40 - 60% of 1 RM
• time efficient / group training
Tri-Set System
•3 exercises & 3 sets
•little or no rest between exercises and sets
•e.g. bicep curls, triceps extensions, military
presses
•effective @  static strength & local
endurance
Compound-Set System
• Alternating muscle groups
• little or no rest
• e.g. triceps extensions & knee extensions
Pyramid/Triangle System
Complete
• 10 –12 reps. of light resistance
•  resistance of several sets until only a single rep
is performed
•  resistance reverse manner
• Finish with 10-12 reps.
Pyramid/Triangle System
Light-to-Heavy System (Ascending Half)
• 1930s
• 3-5 repetitions with light weight
•  by 5 lbs. until only 1 rep. Performed
• Delorme
• 3 x 10
• 50%  66%  100% of 10 RM
Pyramid/Triangle System
Heavy-to-Light System (Descending Half)
• Heaviest set performed first
• Oxford - reverse Delorme
• Research favors heavy-to-light over light-to-heavy
Pyramid/Triangle System
1 RM
2 RM
4 RM
6 RM
8 RM
10 RM
Split Routine System
• Different muscle groups on different days
• e.g.
• MWF - shoulders, chest, triceps, abdominals
• TThS - back, biceps, lower extremities
• Objective: Hypertrophy
Blitz Program
• Variation of split routine
• One body part per session
Objectives:
• contest preparation
• specific performance preparation
Super Pump System
• Bodybuilding - Objective: hypertrophy
• 15 - 18 sets / body part / training session
• 1 - 3 exercises / body part
• 5 - 6 reps with 15 seconds rest in-between.
• 2 - 3 times per week
Super Set System
This method involves two or more exercises
for the same muscle group - for example,
dumbbell shoulder press followed by lateral
raises and upright rows for the shoulders.
The advantage is that the stress on the
muscle is increased as the muscle can be
worked from slightly different angles, thus
involving more muscle fibres.
It also increases the blood flow to the
muscle due to the increased energy
demand, providing greater stimulation
for muscle size.
However, this type of superset training
should not be used for every body part
or at every workout as it is very intense
and may lead to overtraining.
Eccentric training (negatives)
In eccentric training, a spotter assists you in lifting the bar
(the concentric phase), and then you control the weight
on the eccentric (lowering) phase.
This technique allows you to use a heavier weight (110160% 1RM) so should be performed after a thorough
warm up and particularly at the end of a set after you
have reached muscular failure.
Focus on lowering the weight very
slowly.
The principle behind this technique is that it produces
greater muscle growth than conventional (concentric)
training techniques.
During an eccentric contraction there is more mechanical
load per motor unit.
As a result, eccentric training can generate up to two-thirds
more tension in the muscle than concentric training.
Increased tension provides a greater stimulus to the
muscle fibres, which, in turn, means greater strength and
growth.
As this is a very intense training method, limit
eccentric training to one exercise per muscle
group in any one workout, performing it at
the end of only one or two sets.
You will need to allow longer rest intervals
between sets, and following hard eccentric
training you will experience greater muscle
soreness because of the greater resulting
muscle fibre damage.
Recovery may take up to ten days, so you should allow at least 10-14 days between muscle group
workouts employing this technique.
For example, if you perform eccentric training on the chest on Monday, do not use it for the chest again
for two weeks.
Descending (drop) sets
This method is particularly useful for reaching overload if
you are training without a partner or spotter and cannot
use eccentric or forced rep training.
With descending sets you complete as many repetitions in
strict form as you can, then - without resting - you reduce
the weight by 20-50% and continue performing
repetitions (usually 4-6) until you reach the point of
failure again. Repeat this process if you wish.
Again, the objective is to stimulate as many motor units as possible.
The first reps, performed with a heavy weight, stimulates the FT muscles fibres; subsequent reps
performed with lighter weights stimulate mainly ST fibres.
So this method allows you to train for strength, muscle size and muscular endurance within the same
set.
Examples of suitable exercises include: leg extensions, leg curls, dumbbell presses, fIyes, lateral raises,
dumbbell biceps curls, lat pull-down, seated rows and triceps push-downs.
For example, if you are performing a set of lateral raises with 10 kg dumbbells, complete as many reps
as you can in strict form - say, 8. Return the dumbbells to the floor, pick up a pair of 7.5 kg dumbbells
and perform as many as you can until you reach failure - say, 5. Repeat with 5 kg dumbbells.
Since this method is very fatiguing, it should only be used for selected exercises and only for the last 1-2
sets, providing maximum stimulation to the muscle when it is fatigued.
You will need to leave slightly longer rest intervals between descending sets (say 2-3 minutes) and
reduce the total number of sets per muscle group. Again, use this method sparingly, once every
three weeks.
Strength Testing
• Standardization
• Warm-Up
• Practice
• Muscle Angle
Testing 1-RM Bench Press - machine
4 x 4 Matrix
POWER
STRENGTH
HYPERTROPHY
ENDURANCE
FREQUENCY
INTENSITY
1-2 week
85-95%
30-40%
1-4 reps
1-2 sets
4-6min
75-85%
4-8 reps
3-4 sets
2-3min
60-75%
8-12 reps
4-6 sets
30-90s
<60%
12-15 reps
5-7 sets
<30s
3-4 week
4-6 week
5-7 week
VOLUME
REST
FITT Principle for Strength Training
Guidelines for Various Strength-Training Programs
Children and Adolescents – Strength
training tips
• Lots of attention
• 8-12 reps
• 2-3 sets
• Lots of rest
• Major muscle groups
Older Adults – Strength Training Tips
• Lots of teaching
• 8-15 reps
• 2-3 sets
• Lots of rest
• Major muscles
• Functional
Facts about Resistance Training
• Everyone can gain strength and
endurance
• NOT everyone will improve to the same
extent (genetic predisposition)
–Adaptations depend largely on the muscle
fibers type distribution. Fast twitch muscle
fibers adapt more readily.
Resources for you
• Google is your friend: key words to enter in Google: Exercise, Strength
Training, Exercise Routines, upper body exercises, lower body exercises,
Yoga Routines, Stretching etc.
– http://exercise.about.com (very helpful website)
– Try the following Website for Strength Training Program….
– Stability Ball
Tubing
Weights
Body Weight
Conclusion
• There is no “best” program for
everyone.
–In general, all programs work, but nothing
works for everyone.
–Find a program that suits your client’s
needs.
• To build muscle: Weights + Food + Rest
• To lose fat: Weights + Cardio - Food