Resistance-Training Programs: Which is Right For You?

Years ago, most resistance-training programs followed styles made popular by power lifters and bodybuilders. But today, things are different, much different! We've learned that by following a systematic, integrated training program and manipulating key training variables over time, individuals can achieve optimal gains regardless of goals.

So what are these systems and who can benefit from each?

The Single Set System is performed by doing one exercise, 8-12 repetitions, for each individual muscle group. This system is designed for first-time clients because it allows for proper adaptive responses of the connective tissue and nervous system before engaging in a more rigorous training program.

The Multiple Set System is done by performing more than 1 set of exercises for each muscle group. The number of sets and repetitions should be selected in accordance to a person's individual training goals. Multiple set training can be appropriate for both novice and advanced clients.

The Superset System is done by performing 2 or 3 different exercises for the same muscle group, in rapid succession of one another. Supersetting involves 8 to 12 repetitions for each exercise with no rest in-between. The superset system is beneficial for individuals looking to increase muscular endurance, muscle strength, and/or muscle size.

The Circuit Training System consists of a series of exercises for different muscle groups that an individual performs one after the other, with minimal rest, for 8 to 15 repetitions. The number of exercises and repetitions performed can be manipulated to enhance the desired effect. Circuit training is ideal for individuals who want to alter body composition.

The Split-Routine System involves breaking the body up into different parts to allow for training on separate days. By doing so, more work to be performed on each muscle group for the allotted time per workout. Split routines can vary considerably based on individual preferences. This type of training is popular amongst athletes looking to build muscle strength and size.

My own personal preference is to combine a couple days of circuit training, a couple split-routine workouts, and a couple cardio sessions each week. This allows me to build muscular strength and endurance while improving my overall cardiovascular fitness!

Regardless of what you decide to do, the important thing is to get out there, have fun, and start sweating!

Best Regards,

Jake