12 Scientifically Proven Resistance Training Systems

The single best way to kill strength gains is to use the same old system again and again. Just because one program works for elite athletes doesn’t mean that it will work for beginners. And just because one program has worked in the past doesn’t mean it will work in the future.

Willoughby (1993) teaches that after months of using the same old systems, individuals will eventually reach a training plateau. This means you simply stop growing when you stop expanding your knowledge on training systems. Growth takes proper tracking of training variables over long periods of time.

Today we are going to talk about 12 different resistance training systems that you can use at different times to track progress, crush plateaus, and experience continual gains.

Single set: Single set programs have been around since the dawn of resistance training. They involve completing one full set of one exercise before moving to the next exercise. In single set programs, you never complete the same exercise more than once. You may complete multiple reps, but after the initial set, you never return to the same exercise.

Some studies show no differences between single and multiple-set programs (ACSM 2009). However, this is most likely due to the length of the studies. Studies lasting at least 17 weeks show that multiple-set programs are superior to single sets for training and untrained individuals (ACSM 2009; Wolfe, LeMura, Cole 2004). In fact, multi-set programs may lead to significantly more strength gains over time when compared to non-varied single-set programs especially for novice lifters (Marx et al. 2001).

When do I use single-set training? While multiple sets over time may lead to greater gains, there are certain times when single-set systems work best. When you’re pressed for time, when you’re just starting your training program (i.e. weeks 1-6), or when your training specifically for endurance purposes single set programs are the way to go.

Multiple sets: Multiple set programs are any program that uses 2 or more sets per exercise. This could mean performing 2 sets on the same exercise back to back or returning to an exercise as part of a circuit program.

Rhea, Alvar, and Burkett (2002) show that at least 4 sets per muscle group lead to near-maximal strength increases. An example would be 2 sets of squats and 2 sets of leg presses would exercise the quadriceps for a total of 4 sets for maximal gains.

When do I use multiple-set training? Because multiple sets can be combined with so many other techniques (low-to-high, high-to-low, circuit) and multiple-sets generally lead to greater strength gains, you can use multiple set-training anytime your goal is to increase strength and hypertrophy.

Circuits: Circuit systems utilize a series of exercises with very short rest periods between sets (15-30 seconds). Typically a specialized gym clock counts down the time for work and the time for rest. Many circuit systems take place in the 10-15 rep range at 40-60% 1RM.

When should I use circuit training? Circuit training is great for a couple of different reasons: saving time, group workouts, and increasing cardiorespiratory fitness. Circuit training does increase heart rate (Ortego et al. 2009).

However, the increase in VO2 max varies by training population and your initial fitness levels before training. Beginners often see greater increases in VO2 max up to 12% from baseline versus seasoned veterans (Camargo et al. 2008). Additionally, if your goal is to increase strength and cardiorespiratory fitness, you would need to increase your percentage of 1RM lifted or have the 10-15 reps be closer to fatigue.

Drop sets: Drop sets are a killer way to obtain muscular hypertrophy. To perform a drop set, you complete a set amount of reps to fatigue. Next, with little or no rest between sets, you drop the weight/resistance and complete another set to fatigue with the same number of reps. Typically you would perform between 8-12 reps and 2-3 sets of the same exercise in a drop system before moving to the next exercise.

When do I use drop sets? If your goal is to increase your 1RM, drop sets are a great way to reach that goal. Humburg et al. (2007) found that 9 weeks of drop set training for bench and bicep curls lead to greater gains than a single set program over the same amount of time.

However, never forget that attempting to complete the same amount of reps at the same resistance with short rest periods (≤1 minute) between sets leads to fewer reps by the end of a series of sets and less total volume (Willardson and Burkett, 2006). To combat this you must drop the weight after every set in order to complete the same number of reps.

Pyramids: Pyramids are another great way to increase your 1RM. Any combination of reps can be used as long as the pyramid is followed. For the pyramid, you progress from a 10 RM to your 1RM and the back to your 10RM.

When do I use pyramids? If your goal is to increase muscular strength and hypertrophy pyramids may be a good way to accomplish this goal. However, recent research has shown that traditional programs may have an advantage over pyramid programs when it comes to short term gains.

Fischetti, Camporeale, and Greco (2019) examined 20 young men in two separate groups. The first group performed high load RT (≥80-95% 1RM, 3 min rest) twice per week and pyramid style training once per week (90-second rest) while the second group performed only pyramid training 3 times per week for 8 weeks. Results showed that group 1 with high load and longer rest periods experienced greater total gains in the bench press, deadlift, pull down, and military press.

Interestingly, Angleri et al. (2017) found that cresent pyramids and drop sets were not superior to traditional strength training methods for well-trained adults. More research is needed to compare the different weight training systems.

Heavy-to-light: The heavy-to-light system is the exact opposite of the light-to-heavy system. The Oxford system is a classic heavy-to-light. During Oxford, you start with a brief warm-up. Afterward, you lift your 1RM and progressively decrease resistance and increase reps until the lightest weight is lifted with the most reps at the end of your set. Similar to Delorme, you complete 3 sets of your 10RM at 100, 66, and 50% 1RM respectively.

When do I use heavy-to-light? Leighton et al. (1967) compared multiple exercise systems and discovered that both Delorme and Oxford significantly increase elbow flexion, that Oxford increases elbow extension more than Delorme, and neither system significantly increases back or leg strength. In short, heavy-to-light systems help build upper body strength but may not be as successful at increasing back and leg strength.

Light-to-heavy: Using the light-to-heavy system is simple. You would progress doing many lighter reps to doing your 1RM. This is the just ascending half of the pyramid program. One type of light-to-heavy system is Delorme. For the Delorme, lifters start at 50% of their 10RM and complete 3 sets. On subsequent sets, the resistance increases to 66% then 100% of 1RM.

When do I use light-to-heavy? If your goal is to quickly increase strength, this program is a great fit for you. Delorme (1952) first designed his progressive resistance training programs to help injured soldiers returning from WWII. This system is great for quick initial gains.

Exercise order: In exercise order systems, you have two choices: opposing muscle groups, or similar muscle groups. For the opposing order, you would change the muscle group after every exercise. For similar muscle groups, you would perform exercises for the same muscle group.

When do I use exercise order? Exercise order systems can be combined with other systems which makes them easy to incorporate into a routine at any time. Additionally, using opposing or alternating muscle groups not only saves time but helps you avoid fatigue towards the end of a series of sets when compared to traditional training (Fleck, Kramer 2014).

Priority: Priority systems are simple and effective. To implement, you would consider your training goals and prioritize the exercises that help you reach those goals by placing them first in your routine. For example, if you're a basketball player who struggles to get up for rebounds and put backs, you would prioritize lower body strength to increase your vertical.

When do I use priority systems? Priority systems should be used always! They can easily be integrated into any routine, and they help you reach your goals faster for several reasons. First, the muscles that are exercises last in a routine are always going to lift less weight than those that lift first (Simao et al. 2010). Second, it may increase your ability to stick with the program as you see gains in areas that matter most to you (Bellezza et al. 2009).

Body part: The beauty of the body part system is that training can be broken down to smaller parts. To utilize this system, you would train only one muscle group per day/workout before moving to the next. An example would be back the first day, then quadriceps and calves, hamstrings and glutes, chest and triceps.

When do I use body part systems? The body part system is useful for intermediate to advanced lifters who have more time to devote to each body part. For athletes during the season, it may be more beneficial to use a full-body routine to save time. This style is perfect for the power or strength phase of a program where the main goal is to build strength.

Split-body: The split-body system is similar to the body part system but less complex. The most common set up is to divide training into lower and upper body parts. You would train the upper body at least once per week and the lower body at least once per week. Several advantages to a split body routine include active recovery time for the muscles and higher training volume in shorter time periods.

When do I use split-body systems? Kerksick et al. (2009) studied the use of a split body routine in both young and middle-aged men. Results showed decreased percent body fat, increased lean mass, and increased strength. If your goal is to add weight via lean muscle mass which is usually a good thing for power sports such as American football then split-body systems may be a great choice.

Supersetting: The supersetting system involves combining multiple exercises together without rest between sets. In a traditional program, you would complete all the sets of one exercise before moving on to the next. Supersetting gives you two options to combine multiple exercises: antagonist/agonist, and same muscle group.

In antagonist, agonist systems you need to remember what these terms mean. The agonist muscle is the muscle that contracts to cause movement. The antagonist muscle is the muscle that relaxes to allow movement. An example of this set up is the knee extension followed by knee flexion. On the flip side, same muscle group supersetting causes you to complete 2-3 exercises for the same muscle group without rest between sets. An example would be the bench press, dumbbell bench press and incline press all working the muscles of the chest.

When do I use supersetting? Supersetting is a great way to build muscular endurance as it cuts down rest time between sets. Kelleher et al. (2010) discovered that antagonist/agonist supersets resulted in 32% greater energy expenditure per minute when compared to a traditional program. If your goal is to burn fat and build lean muscle, supersets may be a great option for your program.

SOURCES

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