Named training systems are tools for specific problems. Know what each one solves before you reach for it.
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4 lessons · ~6 min · in this order- 1Systems 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.Begin →
- 2Multiple 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.1 min
- 3Split Routine SystemDifferent body parts are trained on alternate days so each can be worked thoroughly at high intensity without overtraining.2 min
- 4Super Set SystemTwo exercises done back to back with little or no rest, either for opposing muscles or for the same muscle. Supersets save time and build strength and muscle about as well as traditional sets.2 min
Every Training Systems topic
24 topics
- Accommodating Resistance Training (Isokinetic)1 minSystem · 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.
- Breakdown Training (Multi-Poundage / Drop Sets / Strip Sets)1 minSystem · A trainee performs reps then immediately continues with descending resistances (helped by spotters), repeated over several sets, to build local muscle endurance.
- Cheat System2 minSystem · Deliberately breaking strict form to use a heavier load, so the muscle contracts closer to maximal through a greater range of motion.
- Circuit Program2 minSystem · A series of exercises performed back-to-back with minimal rest at light loads — very time-efficient and yields small cardiovascular gains.
- Dynamic Constant External Resistance (DCER) Training1 minSystem · The accurate term for free-weight and machine training where the external weight stays constant but the muscle force required varies through the movement.
- Exhaustion Set System2 minSystem · Taking sets to exhaustion (failure); current evidence finds stopping 1–3 reps short gives about the same muscle growth, and failure adds no strength benefit while adding fatigue.
- Forced Repetition System1 minSystem · After 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.
- Free Weights vs. Resistance Machines2 minSystem · Neither is definitively superior; choice depends on testing specificity, technique requirements, safety, time, and equipment availability.
- GNL Rotational System2 minSystem · A rotational scheme — a few muscle groups per workout with long-term planning — to prevent overtraining and allow high-intensity work for each group.
- Heavy-to-Light System (Descending)1 minSystem · 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.
- Isometric Training Method3 minSystem · Contracting muscles against a fixed, immovable resistance; 3–10 s high-intensity holds 2–3 times a week build strength, and holds at long muscle lengths transfer across a much wider range than short-length holds.
- Isotonic Training Method2 minSystem · Traditional resistance training with dumbbells, barbells, machines, and pulleys — though the effective resistance is not truly constant through the range of motion.
- Light-to-Heavy System (Ascending)1 minSystem · Progressing from light to heavy loads set by set, adding weight until only a few repetitions are possible.
- Multiple Set System1 minSystem · Performing several sets per exercise — the base from which most other systems are built — adjustable in load, reps, and sets to match any goal.
- Periodization (Cycle Training)3 minSystem · Planned variation of training volume and intensity across distinct phases to drive optimal long-term gains in strength and power.
- Positions of Flexion System2 minSystem · Training each muscle from three angles/positions — stretch, midrange, and contracted — for efficient multi-angular development.
- Pre-Exhaustion System6 minApplied lesson · Pre-exhaustion means tiring a muscle with an isolation exercise, then going straight into a compound exercise for the same muscle (e.g., leg extensions, then squats). It's a valid variation, but trials show no growth advantage over normal order, and it costs you load on the compound lift.
- Push-Pull System1 minSystem · Pairing pushing exercises with pulling exercises so agonist and antagonist groups are balanced and stabilizers are not overworked.
- Pyramid (Triangle) System1 minSystem · A favorite of power-lifters and bodybuilders combining ascending then descending loading — reps fall as load rises, then reverse.
- Single Set System3 minSystem · One of the oldest systems: a single set of each exercise. It still builds strength and is a legitimate time-efficient option, but multiple sets give a modest, consistent edge from early on.
- Split Routine System2 minSystem · Different body parts are trained on alternate days so each can be worked thoroughly at high intensity without overtraining.
- Super Set System2 minSystem · Two exercises done back to back with little or no rest, either for opposing muscles or for the same muscle. Supersets save time and build strength and muscle about as well as traditional sets.
- Systems of Resistance Training — Overview1 minOverview · A 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.
- Variable Resistance Training (Machines, Cams)2 minSystem · 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.
Explore connections
How Training Systems links to other categories — line thickness is link density in the graph, not an editorial rating.