The single set system is the performance of each exercise for one set. A single set of each exercise (8 to 12 repetitions) is still quite popular and recommended by one of the leading manufactures of resistance training equipment. Significant gains in strength by a single set system have been demonstrated (Hurley et al., 1984; Peterson, 1975); Stone, et al., 1979, Stowers et al., 1983). However, it has also been demonstrated that a single set system of one set of ten repetitions (one times ten) resulted in a significantly smaller strength gain than either a multiple set system of three times ten or a periodization program involving light, moderate, and heavy training days (Stowers et al., 1983). All three groups in this study trained three times per week for seven weeks. This study clearly demonstrates the superiority of multiple set programs over a single set program in producing strength gains. Even though a single set system many not be the best overall program it may be a viable program for an individual who has very little time to dedicate to resistance training. A professional person might be such an individual.
Multiple Set System
The multiple set system of training consists of two to three warm-up sets of increasing resistance; this is followed by several sets at the same resistance. The optimal resistance and number of repetitions for strength development using a multiple set system has undergone considerable research. A five to six RM performed for a minimum of three sets appears to be the optimal resistance and number of repetitions to cause optimal increases in strength. A multiple set system can, however, be performed at any desired resistance, for any number of repetitions and sets to be consistent with the desired goals of a resistance-training program. The majority of training system are some variation of a multiple set system.
Bulk System
The bulk system refers specifically to a multiple set system of three sets of five to six repetitions per exercise. A comparative study of ten resistance training systems resulted in some very interesting conclusions (Leighton, Holmes, Benson, Wooten, Schemere, 1967). This study trained college students two times per week for eight weeks. Twenty to twenty-nine subjects were in each group. All groups performed two-arm arm curls, two-arm arm press, lat pull downs, half squats, sit-ups, side bends, leg presses, leg curls, toe raises, and bench presses. Static strength using cable tensiometry was determined both before and after the eight-week training period for all groups. The bulk system turned out to be one of the most effective of those compared in bringing about increases in static strength of the back and legs and therefore may be a valuable system for increasing general leg and back strength.
Light-to-Heavy System
As the implied the light-to-heavy system entails progressing from light to heavy resistances. It consists of performing a set of three to five repetitions with a relatively light resistance. Five pounds are then added to the bar and another set of three to five repetitions is performed. This is continued until only one repetition can be performed. The DeLorme regimen of three sets of ten repetitions with the resistance progressing from 50% to 66% to 100% of a ten RM is a light-to-heavy system. The DeLorme system does cause significant increases in strength over short training periods (DeLorme & Watkins, 1048; DeLorme, Ferris, Gallager, 1952; Leighton, 1967). The DeLorme training group in the study depicted in the picture demonstrated a significant increase in static elbow strength but no significant increases in static elbow extension and back and leg strength. A second light-to-heavy system (descending half triangle or descending half pyramid) also demonstrated significant increases in all three static strength tests. This appears to be one of the more effective ways of increasing back and leg static strength.
Heavy-to-Light System
The heavy-to-light system is a reversal of the light-to-heavy system. In this system, after a brief warm-up, the heaviest set is performed first and for each succeeding set the resistance is lowered. The Oxford technique is a heavy-to-light system and is merely a reversal of the sets performed for the DeLorme system. Significant gains in strength have been achieved with the Oxford technique (Leighton et al., 1967; McMorris, &Elkins, 1954; Zinovieff, 1951). Comparisons reveal that the heavy-to-light and light-to-heavy systems are equivocal but tend to favor the heavy-to-light system. One study found the heavy-to-light system to be superior to the light-to-heavy system in strength gains, but indicated that further research is necessary (McMorris & Elkins, 1954). A second study found little differences between the two in increasing elbow flexion, but clearly favors the heavy-to-light system in increasing elbow extension and back and leg strength. The research to date, though sparse, favors a heavy-to-light system over a light-to-heavy system in producing strength gains. Triangle Programs Triangle or pyramid programs are used by many power lifters. A complete triangle program starts with a set at a light resistance of 10 to 12 repetitions. The resistance is then increased over several sets so that fewer and fewer repetitions can be performed until only a one repetition maximum is performed. Then, over several sets the resistance is decreased in the reverse manner it was increased; the session finishes with a set of 10 to 12 repetitions. Two variations of the complete triangle program you are already familiar with. The light-to-heavy system is an ascending half pyramid (or ascending half triangle) consisting of only the increasing resistance portion of a complete pyramid. The heavy-to-light system is a descending half pyramid (or descending half triangle) consisting of only the decreasing resistance portion of a complete triangle program.
Super Set System
Super setting has evolved into two distinct but similar types of programs. One program uses several sets of two exercises for the same body part but two groups of antagonistic muscles. For example, arm curls immediately followed by triceps extensions or leg extensions immediately followed by leg curls. Significant increases in strength due to this type of super setting have been reported. The super set system is one of the most effective systems of the ten compared for increasing back and leg static strength.The second type of super setting uses one set of several exercises in rapid succession for the same muscle group or body part. For example, one set of each of the following; lat pull-down, seated rowing, and bent-over rowing. Both types of super setting involve sets of eight to ten repetitions with little or no rest between sets and or exercises. Super setting is a popular program among body builders, suggesting its benefits for muscular hypertrophy. If the goal of a training program is to produce increases in muscular hypertrophy super setting warrants consideration.
Circuit programs consist of a series of resistance training exercises that are performed one after the other with minimal rest (15-30 seconds) between exercises. Approximately 10 to 15 repetitions of each exercise are performed per circuit at a resistance of 40% to 60% of a one RM. If desired, several circuits of the exercise can be performed. The circuit can be designed to include exercises that meet the specific goals of the training program. This type of program is very time efficient when large numbers of individuals are involved because each piece of equipment is virtually kept in constant use. One major goal of a circuit program is to improve cardiovascular conditioning. Circuit programs of short-term training (8-20 weeks) increase maximal oxygen consumption approximately 4% and 8% in men and women, respectively (Gettman & Pollock, 1981). This, however, is substantially less than the 15% to 20% increase in maximal oxygen consumption due to running programs over the same time period. If one goal of a program is to increase cardiovascular endurance, circuit training is the program of choice. Circuit training with its short rest periods is very time efficient and therefore is ideal for an individual with limited time to dedicate to resistance training.
Peripheral Heart Action System
The peripheral heart action system is a variation of circuit training. A training session using this system is divided into several sequences (Gajda, 1965). A sequence is a group of five or six exercises, each for a different body part. A training session consists of four to six sequences, all of which contain different exercises for each body part being trained. The number of repetitions per set of each exercise in a sequence varies with the goals of the program, but normally 8 to 12 repetitions per set are performed. One training session consists of performing all the exercises in the first sequence three times in a circuit fashion. The remaining sequences are then performed one after the other in the same fashion as the first sequence. The aim of the peripheral heart action system is to keep blood moving from one body part to the next, not allowing the blood to pool in any particular part of the body for a long period of time (Gajda, 1965) this system is extremely fatiguing. Heart rate should be kept at 140 beats per minute or higher. The short rest periods and maintenance of a relatively high heart rate make this program very similar to normal circuit training. The peripheral heart action system is therefore also an ideal program if a major goal is to increase cardiovascular endurance.
Tri-Set System
The tri-set system is similar to the peripheral heart action system in that it incorporates groups of exercises. As the name implies it consists of groups of three exercises for the same body part. The exercises can include different muscle groups. The exercises are performed with little or no rest between exercises and sets. Normally three sets of each exercise are performed. For example, arm curls, triceps extension, and military presses. Tri-setting is one of the most effective systems for increasing static strength of the systems compared in the picture. The short rest periods and the use of three exercises in series for a particular body part make this a good system to increase local muscular endurance.
Multi-Poundage Systems
The multi-poundage system requires one or two spotters to assist in the training session. The trainee performs four or five repetitions at a four or five RM resistance. The spotters then remove 20 to 40 lbs from the bar. The trainee then performs another four or five repetitions. This procedure is continued for several sets (Pools, 1964). The number of sets possible depends upon the original resistance used and the goals of the program. The potential for the performance of several sets of an exercise in rapid succession makes this a good system for increasing local muscular endurance.
Cheat System
The cheat system is quite popular among body builders; as the name implies, it involves cheating or breaking strict form of the exercise (Weider, 1954). For example, in the performance of standing barbell curls, rather than maintaining an erect upper body the trainee utilizes a slight body swing to start the barbell moving. The body swing is not grossly exaggerated but is sufficient to allow the trainee to lift 10 to 20 more lb of resistance than he is capable of lifting in a strict form fashion. In the barbell curl the weakest position is when the arms are fully extended and the strongest position is when the elbow joint is at approximately a 90-degree angle. When barbell curls are performed in a strict form fashion the maximal amount of resistance that can be weakest or fully extended position. The muscles involved in flexing the elbow therefore are not maximally contracting in the stronger portions of the movement. The object of cheating is to allow the use of heavier weight which will cause the muscle(s) to contract with a force closer to maximal through a greater range of motion and thus enhance strength gains. Care must be exercised when using the cheat system. The use of the heavier resistances and the use of a cheating movement to start the resistance moving increase the chance of injury. As an example the use of a swinging movement of the hips and lower back when performing arm curls in a cheating fashion places additional stress on the lower back. Comparisons of strength gains due to the cheat system versus various other training systems indicate that this system is quite effective. The cheating system appears to be one of the most effective systems in increasing both arm and back and leg static strength. The cheating system can be used in conjunction with virtually all other training system. (e.g., cheating during a full pyramid system).
Split Routine System
Many body builders use a split routine system. Body builders must perform many exercises for the same body part to cause muscular hypertrophy of all muscles in that body part. Because this is a time-consuming process, not all parts of the body can be exercised in a single training session. Solving this predicament has lead to the split routine system; Various body parts are trained on alternate days. A typical split routine system entails the training of arms, legs, and abdomen on Monday, Wednesday, and Friday, and chest, shoulders, and back on Tuesday, Thursday, and Saturday. This system solves the predicament concerning time per session but it means that training is performed six days of the week. Variations of a split routine system can be developed so that training sessions take place four or five days per week. Even though training sessions are quite frequent sufficient recoveries of muscle groups on successive days. The split routine allows the intensity of the training on a particular body part or group of exercises to be maintained at a higher level than would be possible if the four to sic training sessions were combined into two or three long sessions. The maintenance of a higher intensity (heavier resistances) result in greater gains in strength.
Blitz Program
The blitz program is a variation of the split routine system. Rather than training several body parts during each training session, only one body part is trained per training session. The duration of the training session is not reduced. For example, all arm, chest, leg, trunk, back, and shoulder exercises on Monday, Tuesday, Wednesday, Thursday, Friday, and Saturday, respectively. Many body builders in preparation for a contest perform this type of program. A short-term blitz-type program may also be appropriate if an athlete's performance is being limited by strength of a particular muscle group or groups. A long jumper might perform a blitz program for the legs immediately prior to the start of a season.
Isolated Exercise System
The isolated exercise system devotes an entire training session to a single exercise (Horvath, 1959). Exercises for different training days are selected that affect different body parts. An example of exercises for four different training session would be bench press, squat, arm, curls, and upright rows. On Monday only the bench press is performed, Tuesday-the squat, Thursday-arm curls, and Friday-upright rows. Other exercises can be added to achieve as many training days per week as desired. A resistance is selected that allows eight to ten repetitions to be performed. The trainee then performs set after set of that day's exercise for as many repetitions as possible for one and one half hours. A one-minute rest is allowed between sets. This system places a great deal of stress on the muscles involved in each exercise; it is recommended that it not be used for more than six consecutive weeks (Horvath, 1959). As with the blitz program a short-term isolated exercise system may be appropriate for an athlete whose performance is limited by one particular muscle group.
Exhaustion Set System
Sets to exhaustion can be incorporated into virtually any training system. Body builders especially use set to exhaustion in their training programs. Advocates of this system believe more motor units will be recruited and therefore receive a training stimulus with sets to exhaustion than when sets are not performed to exhaustion. It has been reported that one set to exhaustion than of ten repetitions causes significant gains in squatting ability, but that three sets of ten repetitions, two sets of which were to exhaustion, cause significantly greater increases in squatting ability (Stowers et al., 1983). Training in this study demonstrated that a group trained with periodization (cycling) had significantly greater increases in squatting ability than either of the set-to-exhaustion groups. However, no significant difference among the three groups in bench press ability was demonstrated. Burn System The system is an extension of the exhaustion set system. The burn system can be incorporated into any of the other training systems. After a set has been performed to exhaustion half or partial repetitions are performed. Normally five to six partial repetitions are performed which causes an aching or burning sensation, thus the name resulted (Richford, 1966). Advocates of this system claim it is especially effective when training the calves and arms.
Forced Repetition System
Force repetitions are also an extension of the exhaustion set system and are employed by many power lifters. After a set to exhaustion has been performed training partners assist the trainee by lifting the resistance just enough to allow the trainee to force out three to four additional repetitions. This system can be easily performed with most exercised after a set to exhaustion has been performed. Forced repetitions are appropriate when the goal of a program is to increase local muscular endurance; this system forces the muscle to continue to produce force when it is partially fatigued.
Proponents of the super pump system believe that advanced body builders need to perform 15 to 18 sets for each body part per training session in order to achieve the muscular development desired (Page, 1966). To achieve this high number of sets, anywhere from one to three exercises per muscle group are performed per training session. Advocates of this system recommend 15 seconds rest periods between sets of five to six repetition (Page, 1966). The repetitions must all be performed with strict adherence to correct from, and each muscle group must be trained two to three times per week. The super pump system appears to be the most effective for training the arms, chest, and shoulders. This system is too fatiguing to use in training the large muscles of the legs and back (Darden, 1973). This system is appropriate for advanced lifters who desire greater muscular hypertrophy of the arms, chest, and shoulders.
Functional Isometrics
The functional isometrics system of training attempts to take advantage of the joint angle specificity of gains in strength due to isometric training. Functional isometrics entail performing a dynamic contraction for four to six inches of a movement; at that point the resistance hits the pins in a power rack. The trainee continues to attempt to lift the resistance with maximal effort for five to seven seconds. the pins in the power rack are normally placed at the sticking point of the exercise being performed.
The objective of this system is to use isometrics' joint angle specificity to cause increases in strength at the weakest point within the range of motion. The maximal amount of resistance that can be lifted in any exercise is determined by the amount of resistance that can be moved through the sticking point or weakest point in that movement. The use of functional isometrics in conjunction with normal dynamic constant resistance training has been shown to cause significantly greater increases in 1-RM bench press strength than dynamic constant resistance training alone (Jackson, Jackson, Hnatek & West, 1985). The system is appropriate in cases where the major goal of the program is to increase 1-RM capabilities of particular lift or exercise.
Double Progressive System
The intensity of the training in the double progressive system is varied by changes in both the number of repetitions and the resistance lifted. Initially the resistance is held constant while the number of repetitions per set is increased until a specified number of repetitions are reached. The resistance is then increased and the number of repetitions is decreased until the number of repetitions performed is back to the initial number. This process is then repeated. This system appears to be one of the least effective. Although the research is sparse it does indicate that use of the double progressive system is unwarranted.
Comparison of Various Systems
All of the aforementioned systems were designed to address specific training goals. Each system can be described in terms of its acute program variables. Some systems are extensions of other systems (e.g., forced repetitions, burns). In some systems acute program variables are not specifically defined. This may explain why training responses to a system may vary considerably.
With manipulation of acute program variables it is easy to design many distinctly different systems. The resistance system designed should address the needs of the individual and/or the event for which the individual is being trained. Popular or fad training systems should be described and evaluated in terms of their acute program variables and their ability to address the needs of an individual or sport.
The choice of which training system or systems to use depends upon the goals of the program, time constraints, and how the goals of the resistance training program relate to the goals of the entire fitness program.
Comparison of Ten Resistance Training Systems
11
12
23
8
25
7
3
9
7
0
Descending half triangle
Super set
Cheating
Bulk
Tri-set
Double progressive
Heavy-light Training days
DeLorme
Oxford
Isometric
9
9
66
9
30
25
34
16
28
35
24
21
27
24
17
13
19
0
11
-5