6.3 Resistance training methods and modalities

Resistance training methods are the backbone of strength development. From bodyweight exercises to machine-based training, each approach offers unique benefits. Understanding these methods helps you choose the right techniques for your goals, whether you're a beginner or an experienced lifter.

This topic dives into various resistance training modalities, their pros and cons, and how to integrate them effectively. It's crucial for designing well-rounded programs that maximize strength gains, prevent plateaus, and cater to individual needs and preferences.

Resistance Training Methods

Techniques and Applications

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• Resistance training methods are techniques used to apply resistance to movements to develop muscular strength, power, hypertrophy, and endurance
• The specific method chosen depends on the individual's goals, abilities, and available equipment

Types of Resistance Training Methods

• Bodyweight training uses an individual's own body weight as resistance
  • Convenient, can be done anywhere, and is suitable for beginners or those with limited equipment access
  • Examples include push-ups, pull-ups, squats, and lunges
• Free weight training uses barbells, dumbbells, and other implements not attached to an apparatus
  • Allows for three-dimensional, multi-joint, functional movements
  • Proper technique is critical for safety and effectiveness
  • Examples include bench press, deadlifts, and bicep curls
• Machine-based training uses devices with a fixed movement pattern to apply resistance
  • Useful for targeting specific muscles, is safer for beginners, and can accommodate those with injuries
  • Examples include the leg press, lat pulldown, and seated row
• Variable resistance training uses implements like bands or chains to vary the resistance throughout the range of motion
  • Resistance increases as the band or chain is stretched or lifted off the ground, which can help target sticking points
  • Examples include banded bench press and chain squats
• Isometric training involves static muscle contractions against an immovable resistance
  • Can help increase strength at specific joint angles and is useful for those with limited mobility
  • Examples include the plank and wall sit
• Accommodating resistance training uses machines that adjust the resistance to match the force output
  • Allows for maximal effort throughout the entire range of motion
  • Examples include hydraulic and pneumatic machines

Benefits and Limitations of Resistance Training Modalities

Free Weights

• Allow for greater versatility and functionality in exercises as they are not limited to a fixed movement pattern
• Engage stabilizer muscles, develop coordination, and can closely mimic real-world movements
• Require more technical skill, can be intimidating for beginners, and may pose a higher risk of injury without proper form

Machines

• Provide a more controlled, guided movement pattern, making them safer and easier to use, especially for beginners or those recovering from injuries
• Can effectively isolate specific muscle groups and are useful for training around pain points
• Limit the engagement of stabilizer muscles, reduce the need for coordination, and may not translate as well to functional movements

Bodyweight Exercises

• Highly convenient, require minimal equipment, and can be performed anywhere
• Allow for compound, functional movements and can be easily scaled to suit different fitness levels
• May not provide enough resistance for more advanced trainees, can be limited in exercise variety, and may require a base level of strength and coordination to perform properly

Resistance Bands and Suspension Trainers

• Resistance bands are lightweight, portable, and versatile, providing variable resistance that increases tension as the band stretches
  • Can help target muscles at different points in the range of motion
  • Resistance may not be sufficient for more advanced trainees, tension can be inconsistent, and bands can snap if not used properly
• Suspension trainers, like the TRX, use body weight and gravity as resistance
  • Allow for a wide variety of exercises, engage the core, and can be easily adjusted to suit different fitness levels
  • Require a sturdy anchor point, can be challenging to set up, and may not provide enough resistance for more advanced trainees

Isometric Training

• Can be performed with minimal equipment and is useful for developing strength at specific joint angles
• Beneficial for those with limited mobility or recovering from injuries
• Does not train the muscle through a full range of motion, can be less effective for developing power and hypertrophy, and may not translate as well to dynamic movements

Integrating Resistance Training Methods

Program Design Considerations

• A well-rounded resistance training program should incorporate a variety of methods and modalities to target all major muscle groups, address individual goals and limitations, and prevent boredom and plateaus

Phases and Progressions

• General preparatory phase (4-8 weeks): Focus on building a foundation of proper form, stability, and endurance using bodyweight and machine exercises
  • 2-3 full-body workouts per week, using moderate weights and high repetitions (12-15)
• Strength phase (8-12 weeks): Incorporate more free weight exercises and compound movements
  • 3-4 workouts per week, using heavier weights and lower repetitions (6-10)
  • Exercises can be split by muscle group or movement pattern (e.g., push/pull/legs)
• Hypertrophy phase (6-8 weeks): Focus on muscle growth, using a combination of free weights and machines
  • 4-5 workouts per week, using moderate weights and medium repetitions (8-12)
  • Exercises can be split by muscle group, with increased volume and shorter rest periods
• Power phase (4-6 weeks): Incorporate Olympic lifts, plyometrics, and variable resistance training for athletes or those seeking to improve explosive strength
  • 2-3 workouts per week, using light to moderate weights and low repetitions (1-5)
  • Proper form and adequate rest are crucial

Accessory Exercises and Periodization

• Accessory exercises using various modalities (e.g., resistance bands, suspension trainers) can be included to target specific muscle groups, address weaknesses, and provide variety
• Periodization strategies, such as linear or undulating periodization, can be employed to systematically vary the training variables (e.g., intensity, volume, frequency) over time to optimize results and prevent overtraining

Individualization and Recovery

• The program should be adaptable to individual needs, preferences, and progress, with regular assessments and adjustments made as necessary
• Adequate rest, nutrition, and hydration should be prioritized to support recovery and performance

Single-Joint vs Multi-Joint Exercises

Single-Joint (Isolation) Exercises

• Involve movement at only one joint and target a specific muscle group
• Examples include bicep curls, tricep extensions, and leg extensions
• Useful for focusing on a particular muscle, addressing muscle imbalances, and rehabilitating injuries

Multi-Joint (Compound) Exercises

• Involve movement at two or more joints and engage multiple muscle groups simultaneously
• Examples include squats, deadlifts, bench press, and pull-ups
• More functional, as they mimic real-world movements and activities
• Generally more effective for building overall strength and muscle mass, as they allow for heavier loads to be used and engage more muscle fibers
• Stimulate a greater hormonal response, which can contribute to muscle growth and strength gains

Roles in Strength Training Programs

• Multi-joint exercises should form the foundation, as they provide the most "bang for your buck" in terms of overall development
  • Prioritized at the beginning of a workout when energy levels are highest
• Single-joint exercises can be used as accessory movements to complement the main lifts and address specific needs or weaknesses
  • Typically performed after the compound exercises, with lighter weights and higher repetitions
• A balanced strength training program should include a combination of both multi-joint and single-joint exercises to maximize results, prevent imbalances, and reduce the risk of injury
  • The specific ratio and selection of exercises will depend on the individual's goals, experience level, and physical capabilities