5.3 Resistance Training Prescription

Resistance training is a crucial component of fitness, focusing on building strength and muscle mass. This section explores the principles of effective resistance training, including the FITT framework and progressive overload. It also covers exercise selection, proper form, and program design.

Tailoring resistance training programs to individual goals is key. Whether aiming for strength, hypertrophy, or endurance, this section provides guidance on exercise types, volume, intensity, and frequency. It also emphasizes the importance of proper technique and recovery for optimal results.

Resistance Training Principles

FITT Principle and Progressive Overload

Top images from around the web for FITT Principle and Progressive Overload

• 

  Frontiers | Heart Rate Variability Monitoring During Strength and High-Intensity Interval ... View original

  Is this image relevant?

• 

  Effects of different resistance training frequencies on body composition and muscular ... View original

  Is this image relevant?

• 

  Resistance Exercise Programming – Health and Fitness for Life View original

  Is this image relevant?

• 

  Frontiers | Heart Rate Variability Monitoring During Strength and High-Intensity Interval ... View original

  Is this image relevant?

• 

  Effects of different resistance training frequencies on body composition and muscular ... View original

  Is this image relevant?

1 of 3

Top images from around the web for FITT Principle and Progressive Overload

• 

  Frontiers | Heart Rate Variability Monitoring During Strength and High-Intensity Interval ... View original

  Is this image relevant?

• 

  Effects of different resistance training frequencies on body composition and muscular ... View original

  Is this image relevant?

• 

  Resistance Exercise Programming – Health and Fitness for Life View original

  Is this image relevant?

• 

  Frontiers | Heart Rate Variability Monitoring During Strength and High-Intensity Interval ... View original

  Is this image relevant?

• 

  Effects of different resistance training frequencies on body composition and muscular ... View original

  Is this image relevant?

1 of 3

• The FITT principle (Frequency, Intensity, Time, and Type) is a framework for designing resistance training programs that considers the individual's goals, fitness level, and schedule
• Progressive overload is the gradual increase in the stress placed on the musculoskeletal system during resistance training, which is necessary for continued adaptation and improvement in strength and muscle mass
• Frequency refers to the number of training sessions per week (typically 2-4 sessions per muscle group)
• Intensity is the level of effort or load used during an exercise (usually a percentage of 1RM or a target repetition range)
• Time is the duration of each training session or the time under tension for each exercise
• Type refers to the specific exercises selected for the program (single-joint or multi-joint, free weights or machines)

Specificity, Periodization, and Recovery

• Specificity in resistance training refers to the principle that the adaptations to training are specific to the type of exercise, muscle groups involved, and energy systems utilized
• Resistance training programs should be specific to the individual's goals (strength, hypertrophy, endurance, or sport-specific performance)
• Periodization is the systematic planning of resistance training programs by manipulating variables such as volume, intensity, and exercise selection to optimize performance and prevent overtraining
• Periodization models can be linear (gradual progression) or undulating (frequent variations in volume and intensity)
• Rest and recovery are essential components of resistance training programs, as they allow for muscle repair, growth, and adaptation between training sessions
• Adequate rest between training sessions (typically 48-72 hours) and proper nutrition and sleep are crucial for optimal recovery and progress

Exercise Selection and Prescription

Types of Exercises and Training Volume

• Resistance training exercises can be classified as single-joint (isolation) or multi-joint (compound) exercises, with compound exercises generally being more effective for overall strength and muscle development
• Examples of single-joint exercises include bicep curls, tricep extensions, and leg extensions
• Examples of multi-joint exercises include squats, deadlifts, bench press, and pull-ups
• The selection of exercises should consider the individual's goals, fitness level, available equipment, and any pre-existing musculoskeletal conditions or limitations
• Training volume refers to the total amount of work performed during a session or program and is a product of sets, reps, and load
• Volume should be gradually increased over time to facilitate continued adaptation (progressive overload)
• The optimal training volume varies depending on the individual's goals and experience level (typically 2-4 sets per exercise and 8-12 reps per set for hypertrophy)

Load and Frequency Prescription

• The appropriate load (weight) for an exercise is typically determined by a percentage of the individual's one-repetition maximum (1RM) or by using a target repetition range (e.g., 8-12 reps) and adjusting the weight accordingly
• For strength development, loads are typically 80-90% of 1RM with lower repetitions (1-5 reps)
• For hypertrophy, loads are usually 60-80% of 1RM with moderate repetitions (6-12 reps)
• For muscular endurance, loads are often 50-60% of 1RM with higher repetitions (15+ reps)
• The optimal training frequency for resistance training is typically 2-4 sessions per week per muscle group, depending on the individual's goals, recovery capacity, and schedule
• Beginners may benefit from 2-3 full-body sessions per week, while more advanced individuals may split their training into upper and lower body or push, pull, and leg sessions

Proper Form and Technique

Importance and Key Components of Proper Technique

• Proper form and technique in resistance training are essential for maximizing the effectiveness of exercises, minimizing the risk of injury, and ensuring that the targeted muscle groups are being adequately stressed
• Proper technique involves maintaining correct body alignment, stabilizing the core, and controlling the movement through the full range of motion
• Maintaining a neutral spine, retracting the shoulder blades, and keeping the knees in line with the toes are examples of proper body alignment in various exercises
• Engaging the core muscles (transverse abdominis, multifidus, and pelvic floor) helps to stabilize the spine and pelvis during resistance training exercises
• Controlling the movement through the full range of motion, both concentrically and eccentrically, ensures optimal muscle recruitment and reduces the risk of injury

Common Errors and Techniques for Improvement

• Common technique errors in resistance training include using momentum, sacrificing form for heavier weights, and failing to maintain proper body alignment
• Using momentum, such as swinging the weights during bicep curls, reduces the effectiveness of the exercise and increases the risk of injury
• Sacrificing form to lift heavier weights, such as rounding the back during deadlifts, can lead to muscle strains or more serious injuries
• Proper breathing techniques, such as exhaling during the concentric (lifting) phase and inhaling during the eccentric (lowering) phase, can help maintain intra-abdominal pressure and stability during exercises
• The use of spotters, mirrors, and video feedback can be helpful tools for monitoring and correcting form and technique during resistance training
• Spotters can provide assistance and safety during heavy lifts, while mirrors and video feedback allow for self-assessment and correction of technique

Targeted Resistance Training Programs

Designing Programs for Specific Muscle Groups

• Resistance training programs should be designed to target all major muscle groups, including the chest, back, shoulders, arms, legs, and core
• For the chest, exercises like bench press, chest flys, and push-ups are effective for targeting the pectoralis major and minor
• Back exercises, such as rows, pull-ups, and lat pulldowns, target the latissimus dorsi, rhomboids, and erector spinae
• Shoulder exercises, like overhead press, lateral raises, and rear delt flys, target the deltoids and rotator cuff muscles
• Bicep curls, hammer curls, and tricep extensions are examples of exercises that target the arms
• Squats, lunges, deadlifts, and leg press are effective exercises for targeting the legs, including the quadriceps, hamstrings, and glutes
• Core exercises, such as planks, crunches, and Russian twists, target the rectus abdominis, obliques, and deeper core muscles

Tailoring Programs to Specific Goals and Considerations

• The selection of exercises for a program should be based on the individual's specific fitness goals, such as increasing overall strength, improving muscle hypertrophy, or enhancing muscular endurance
• For general strength and muscle development, a program should include a balance of compound and isolation exercises, with an emphasis on multi-joint movements
• Specific goals, such as improving sport performance or addressing muscular imbalances, may require the inclusion of more targeted exercises and training techniques
• Plyometric exercises, such as box jumps and medicine ball throws, can be incorporated to improve power and athletic performance
• Unilateral exercises, like single-leg squats and single-arm rows, can help address muscular imbalances and improve overall stability
• The order of exercises within a resistance training session can impact the quality of the workout
• Large muscle group and compound exercises are typically performed early in the session when fatigue levels are lower
• Smaller muscle groups and isolation exercises are often performed later in the session or on separate days to allow for adequate recovery