The elements of fitness (strength, power, and endurance can be enhanced using various training methods. ”The key is to match the system with the needs goals, and abilities of each individual for long term success”(1).
The 5 of the most common resistance training programs are (1):
1. Single set method
Perform 1 set until complete exhausted, max it out. This type of training method has become an effective way of improving beginners, also known as high intensity training (HIT).
2. Multi-set method
This method has been proven to improve velocity, power, and strength. ”Many multiple set systems using different combinations of repetitions and sets has been proven to be effective” (1).
3. Circuit training method
Exercises are chosen based on individual and class needs. Exercisers perform 10-15 repetitions with moderate weight (60%) of each exercise in sequence until the goal is reached.
A good approach is to perform 5-8 exercises in sequence resting one minute between exercises. As you improve begin shaving off time for the rest period, example 10 seconds rest.
Ideally you will want to perform each exercise in sequence for time or cycles, with no rest.
4. Pre-exhaustion method
Often referred to as compound sets. The exerciser chooses bench press and chest a in succession and without rest in between. In this example the bench press pre-exhausts the muscles prior to chest flys. This type of training is often used to increase the size of the target muscle(s).
5. Assisted training method
With the help from a partner. The exerciser performs a set of bench press to failure, then is forced to perform3-5 additional repetitions. This is not reccomended for beginners because of the high risk of soft tissue damage and or extreme soreness.
Reference(s):
1. Howley, Edward T., Franks, B. don, Fitness Professionals Handbook, 5th Edition, 2007, (Human Kinetics) pg. 208.
