Introduction to Weight Training Methods

There are two types of resistance that can be incorporated in a strength building training session.

Static resistance – Exercise is held in one place. This is based on the concept of isometric strength training. An example would be the plank exercise for the abdominals.
Constant resistance – Based on the concept of isotonic strength training and is the most commonly used form of training. Where a weight is lifted from and returned to a starting position through the movement of a muscle, muscle group or many groups (depending on exercise).

As with many forms of training there are different approaches that can be used and undertaken when performing weight training.

Basic Sets

Weight and repetitions constant per set
The same weight is lifted for the same amount of repetitions per set. Number of sets dependant on the individual but usually is three.

Example: Lat-pull down

Repetition Max Sets

Weight varies but repetition is constant

Ten repetitions of the exercise is carried out per set. The weight lifted in the third set should be the maximum weight possible that can be lifted ten times. The weight in the second set should be 70-80% of the maximum and the first set should be made up of a weight approximately 50% of the maximum.

Example: Bicep curl

Simple Sets System

Weight is constant but repetition is variable
The weight in the each set is kept the same, weight should be at a level that works the muscles to failure during each set. The number of repetitions is reduced in each set.

Example: Bicep Curl

Pyramid

Weight and repetitions are both variable
Very strenuous form of weight training. Before commencing the maximum one repetition weight should be established. The number of levels in the pyramid can vary. The number of repetitions in each set lower as the weight increases until the max repetition is performed once (it is possible to repeat the pyramid in reverse order to return back to set one).

Example: Bench Press

Super Sets

Concept behind super-setting is that two different muscles within the same muscle group are worked consecutively with no rest (or a limited amount) in between, it is extremely effective in working muscles.

Sets can be structured with any of the previously mentioned approaches depending on the ability and expertise of the individual.

Example: Close grip lat pull down and Wide grip lat pull up

Slow-Down

Weight and repetitions both kept constant (if possible)

The weight is lowered and raised as normal but it is done so by taking more time. Commonly a lighter weight will be required and ideally a spotter, as muscles can fatigue very quickly. Duration for each lowering and raising phase can vary but should be considerably longer than usually taken.

Example: Press up

Instead of just lowering and raising, take 10 seconds to lower, then hold for 2 seconds then take 10 seconds to raise up again.