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Training Systems

24 topics
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Training Systems24 topics
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◆ All 24 topics

24 topics

Training Systems
Accommodating Resistance Training (Isokinetic)Machines that control the speed of contraction so the limb moves at constant velocity and the muscle is loaded maximally through the full range of motion.
Training Systems
Breakdown Training (Multi-Poundage / Drop Sets / Strip Sets)A trainee performs reps then immediately continues with descending resistances (helped by spotters), repeated over several sets, to build local muscle endurance.
Training Systems
Cheat SystemDeliberately breaking strict form to use a heavier load, so the muscle contracts closer to maximal through a greater range of motion.
Training Systems
Circuit ProgramA series of exercises performed back-to-back with minimal rest at light loads — very time-efficient and yields small cardiovascular gains.
Training Systems
Dynamic Constant External Resistance (DCER) TrainingThe accurate term for free-weight and machine training where the external weight stays constant but the muscle force required varies through the movement.
Training Systems
Exhaustion Set SystemPerforming sets to the point of exhaustion to recruit more motor units and maximize the training stimulus.
Training Systems
Forced Repetition SystemAfter a set to exhaustion, training partners assist just enough to force out 3–4 extra reps, forcing the partially fatigued muscle to keep producing force.
Training Systems
Free Weights vs. Resistance MachinesNeither is definitively superior; choice depends on testing specificity, technique requirements, safety, time, and equipment availability.
Training Systems
GNL Rotational SystemA rotational scheme — a few muscle groups per workout with long-term planning — to prevent overtraining and allow high-intensity work for each group.
Training Systems
Heavy-to-Light System (Descending)After a brief warm-up, the heaviest set is done first and resistance is lowered each succeeding set; research favors it over light-to-heavy for strength.
Training Systems
Isometric Training MethodContracting muscles against a fixed, immovable resistance; strength gains are specific to the joint angle trained.
Training Systems
Isotonic Training MethodTraditional resistance training with dumbbells, barbells, machines, and pulleys — though the effective resistance is not truly constant through the range of motion.
Training Systems
Light-to-Heavy System (Ascending)Progressing from light to heavy loads set by set, adding weight until only a few repetitions are possible.
Training Systems
Multiple Set SystemPerforming several sets per exercise — the base from which most other systems are built — adjustable in load, reps, and sets to match any goal.
Training Systems
Periodization (Cycle Training)Planned variation of training volume and intensity across distinct phases to drive optimal long-term gains in strength and power.
Training Systems
Positions of Flexion SystemTraining each muscle from three angles/positions — stretch, midrange, and contracted — for efficient multi-angular development.
Training Systems
Pre-Exhaustion SystemFatiguing a muscle with an isolation exercise first, then immediately working it with a compound exercise.
Training Systems
Push-Pull SystemPairing pushing exercises with pulling exercises so agonist and antagonist groups are balanced and stabilizers are not overworked.
Training Systems
Pyramid (Triangle) SystemA favorite of power-lifters and bodybuilders combining ascending then descending loading — reps fall as load rises, then reverse.
Training Systems
Single Set SystemOne of the oldest systems — a single set of each exercise; viable for time-limited beginners but inferior for long-term strength and power gains.
Training Systems
Split Routine SystemDifferent body parts are trained on alternate days so each can be worked thoroughly at high intensity without overtraining.
Training Systems
Super Set SystemTwo exercises performed in rapid succession with little or no rest — either for antagonistic muscle pairs or for the same muscle group.
Training Systems
Systems of Resistance Training — OverviewA hub listing the named methods of arranging sets, loads, and exercises — most arose from the trial-and-error of lifters rather than from controlled research, and each is a different way to vary intensity and volume.
Training Systems
Variable Resistance Training (Machines, Cams)Machines using cams, lever arms, or pulleys that change the resistance to match the muscle's strength curve, so it contracts near-maximally throughout the range of motion.