Resistance Training Systems Flashcards
Describe “drop sets”
this is where the client trains the muscle to failure with a given load, then immediately reducing the load again and again until failure
you will typically do your normal 3-4 sets of the workout and then drop the weight by 10% for lower body exercises or drop the weight by 5% for upper body exercises. there are no rests in-between the drop sets.
what percentage should the drops be in a drop set?
drop 1 - 95-90%
drop 2 - 90-80%
drop 3 - 85-70%
describe “eccentrics”
should be 90-100% 1RM, it is the amount of time the muscle is under tension.
5 second tempo on the eccentric path
the PT will help client with the concentric phase, and then the eccentric phase is the client only. this allows the client to push past heavier weights they could not concentrically do. the eccentric phase should at least be 5 seconds long
these are for conditioned clients only, where the %1RM. should be 100-120%.
describe “forced reps”
this is pushing client passed concentric failure into rep range. client reaches concentric failure and has a partner or a trainer there to help them push past the failure spot of the exercise. this allows them to go heavier, while fatiguing more muscle fibres
a spotter is necessary for this advanced training system, it is typically only for conditioned clients only.
what is German volume training used for
this is typically used for hypertrophy, volume, conditioned clients, plateau busting
describe “German volume training” (GVT)
this uses high set counts and moderate repetitions. GVT workouts typically use 10sets of 10reps focused on a specific muscle group.
it is comprised of a compound exercise (70% of 1RM) and an isolation exercise (67-70%).
2 exercises are performed back to back with a minutes rest in between each set for 10 reps and 10 sets eg bench press and lateral pulldown
client should perform three sets of accessory work for 10-15 reps to further fatigue the muscles in an isolated movement
the last three sets of this training system would be for 12 reps, at the same weight, to further fatigue the muscle
should be of a 4-0-1-0 tempo (4 eccentric, 0 no pause, 1 concentric, 0 at the top of lift)
avoid going to failure on any set and don’t decrease the weight
describe “supersets”
this typically targets many pennations of the same muscle. these can be compound or isolation exercises.
this is where two exercises are performed back to back with little to no rest in between the exercises. this is to fatigue the muscle fibres of the muscle group you are working
describe “giant sets”
this is 4 exercises back to back with little rest in between
describe “tri sets”
this is 3 exercises performed back to back with little to no rest in between the exercises
describe “matrix”
this consists of three ranges - 1: outer range 0-50% of R.O.M
2: inner range 50-100% of R.O.M
3: full range 0-100% of R.O.M
this training system hits all parts of the muscle group and encourages change
15s - 5,5,5
21s - 7,7,7
27s - 9,9,9
describe “negatives”
this is where you control the temp of the repetition and slowing down the lowering phase of the lift to an approximate 3-5 seconds rep count.
lifting/raising of weights - concentric phase, lowering - eccentric phase
eccentric phase should be much slower 20-30 secs to complete
its more like 1.5 reps
want to use a lighter weight
this provides strength gains and you are 10-20%b stronger eccentrically
eg seated row - start w cable under upper chest, lower in eccentric for 20s, positive forcefully and back into negatives for 20s
describe “pre-exhaust”
fatiguing an isolated muscle before performing a compound movement
you can do this in a superset eg straight arm lat pull down into a lat pull down
muscles tend to grow more when taken to failure
though it can become a limiting factor since it gives out first
describe “post-exhaust”
this is fatiguing the main muscle group first eg chest and then further taking it to exhaustion by working an isolated muscle
this is hypertrophy based
eg leg press then going on leg extension
it has to be the same prime mover moving twice in the exercises
how many supersets are there
3
what are the three supersets
agonist - this is the same muscle group but different exercise for the muscle. hypertrophy
antagonist - this is working the opposing muscle group eg quads and hamstrings. endurance/hypertrophy
complex - this is any two muscle groups, this is primarily done for stability and endurance
