A training ‘program’, is a schedule of frequency, intensity, volume, and type of exercise, whether for weight training or any other fitness training. In weight training, various methods and techniques are used.
Here are the variables that can be adjusted in any weight training program. Almost unlimited combinations are possible, most of which will be functional at some level but not necessarily optimum.
- Exercise selection
- Weight or resistance
- Number of repetitions
- Number of sets
- Velocity of movement
- Interval between sets
- Interval between sessions (training days/week)
- Interval between periodization cycles
Here are some prominent applications and techniques in weight training and bodybuilding programming.
- Full body training. Training all major muscle groups in a session. You choose a series of lifts, perhaps up to ten, ensuring that all major muscle groups are exercised at some level
- Split system. Alternating sessions for major muscle groups. Training, say, arms, shoulders and back one session, then legs buttocks, abdominals the next session.
- Periodization could be described as progressing or cycling phases of training over a set time in order to achieve results at a scheduled time. Dividing a yearly program into different training modalities with different sequential goals is an example. This is common in sport-specific programs and in competition forms of weightlifting. For example: off-season maintenance, pre-season strength, early season hypertrophy and power, active season maintenance, post-season recovery.
- Supersets. Supersetting is the practice of exercising two opposing muscle groups in quick succession for the purpose of stimulating muscle growth and providing rest in either group alternately. Leg extension and leg curl for quadriceps and hamstrings is an example.
- Compound sets. Rather than alternate different muscle groups, compound sets alternate different exercises or equipment for the same muscle group. An example is following the triceps kickback with triceps pushdown -- the idea being to push the muscle far enough so that it recruits additional motor units.
- Pyramid. This type of program includes sets that progress from lighter to heavy weights of the same exercise, or even the reverse from heavy to light depending on the program. The number of sets is specified. For example, dumbbell curl:
-- 20 pounds X 10 repetitions
-- 30 pounds X 8 repetitions
-- 40 pounds X 6 repetitions
- Drop sets are like a reverse pyramid and there are many variations. In one example you lift to failure regardless of the number of reps in the second and third sets. Start with a heavy weight and do a calculated number of repetitions; reduce the weight by, say 20 percent, perform the next set to failure; then reduce again and go to failure again with little interval rest. This is very high intensity training. An example is the dumbbell curl as follows:
-- 40 pounds X 8 repetitions
-- 30 pounds X failure
-- 20 pounds X failure
- Superslow. Superslow encompasses the idea of slow and measured concentric and eccentric contractions. The proposed advantages of this are disputed by many. Superslow enthusiasts recommend more or less 10 seconds for each phase of the lift.
- Eccentric training. This emphasizes the return or lowering action of any lift on the basis that this produces better hypertrophy because more muscle damage and fiber recruitment is achieved. Arm curls are a good example. You usually need assistance to get the concentric or lifting part completed.
- Sport specific programs are designed to enhance performance in particular sports by strengthening muscle fitness specific to those sports, especially through periodized weight training.
Diet, Nutrition and Supplements
Appropriate diet and nutrition are very important in maximizing results from any athletic training program, and weight training is certainly no exception. Read my article: The Weight Trainer's Bodybuilding Diet and watch for an upcoming review article on weight training supplements. Subscribe to the About.com Weight Training newsletter and you'll pick it up.
Reference
Kraemer WJ, Adams K, Cafarelli E, Dudley GA, Dooly C, Feigenbaum MS, Fleck SJ, Franklin B, Fry AC, Hoffman JR, Newton RU, Potteiger J, Stone MH, Ratamess NA, Triplett-McBride T. American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2002 Feb;34(2):364-80.
