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Fundamentals of Resistance Training

 Fundamentals of Resistance Training


Brandon Partin - NASM CPT, VC






Introduction

When it comes to resistance training having a systematic approach is essential to adapt to stress that is placed on the muscles, having a well designed, strategic, safe and effective approach.


Adaptive benefits of Resistance Training


Improving the cardiovascular efficiency and improved endocrine and cholesterol adaptations. It will also increase your bone density and metabolism. Resistance training programs are specifically designed to produce due to various changes in adaptations. Stabilization is the body's ability to provide dynamic joint support to maintain correct posture. Stabilization training can be a great benefit of resistance training to help stabilize your core and joints. Muscular endurance training is the ability to maintain force production. It is an essential part of any fitness program. Strength based resistance training and Power based resistance training. Strength focuses on producing tension in muscle, while power based resistance training is focused on rate of force production.


Modalities of Resistance Training

Resistance Training has a wide variety of modalities, no matter if you are a beginner, intermediate or more advanced exerciser. What exactly is a modality? Modalities are simply the equipment that is used in resistance training, such as dumbbells, barbells, kettlebells, medicine balls and more! 




Resistance Training Systems

Resistance Training systems used to center around individuals who were into heavy weight training such as powerlifters or bodybuilders, however resistance training has evolved to accommodate a wide variety of populations to help benefit their specific fitness goals.

There are many types of resistance training systems that can be discussed. When we speak about resistance training systems, we are talking about specific routines as it relates to resistance training such as Split Routine, Multiple Set, Single Set, Drop Set, Pyramid, Circuit Training and more.

I want to discuss in simple terms what some of these systems are and seeing how they are described, you see how they would benefit your particular goal.

Split Routine- Mostly involves breaking up the body into specific parts to be trained. This routine can be broken into various days whether it be 2 day, 3 day, 4 day, 5 day and so on training schedule. For example: If you were specifically wanting to focus on a 2 day split routine. You would likely train Upper Body on Monday, Lower Body on Tuesday and the rest of the days would be considered your rest days.

Multiple Set- Known simply as performing multiple sets of a specific exercise. Multiple sets would be of course more than one set. 2-3 sets of exercise, etc.

Single Set- Known as performing 1 single set of each exercise

Superset- Is performing a single exercise in rapid succession with little to know rest in between a set of exercises.

Drop Set- Performing a set to failure and decreasing the weight and continuing on with the set

Pyramid- Know as either increasing or decreasing the weight with each set of exercise that is performed

Circuit Training- Performing a set of exercises one after the other with minimal rest, this is slightly different than a drop set in that you are performing multiple exercises instead of just one exercise with minimal rest.



Examples of Workout Splits


                 Upper, Lower Body Split

Monday: Upper

Tuesday: Lower

Wednesday: Rest

Thursday: Upper

Friday: Lower

Weekend: Rest

Body Part Split

Monday: Chest

Tuesday: Back

Wednesday: Legs

Thursday: Shoulders

Friday: Arms

Weekend: Rest

          Push, Pull, Legs Split

Monday: Push

Tuesday: Pull

Wednesday: Legs

Thursday: Push

Friday: Pull

Saturday: Legs

Sunday: Rest



Risk versus Reward


When it comes to resistance training it is important to be aware of your safety and be aware of your current situation as it relates to your abilities.

  • Never try to compromise form over function regardless of any resistance training modality you are using or your current skill level of fitness

  • Always use caution to when training on unstable surfaces, it is integral to be full aware of instability to prevent injury
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