because of the many resistance training threads that have been made in the past couple months i decided to do a write up which will hopefully anser some questions. here ya go.

Resistance training systems

Most resistance training systems were originally designed by strength coaches, power lifters, Olympic lifters or bodybuilders. These ARE WHAT WORKED FOR THEM. They are popular because they are used by ?experienced? weightlifters who believe they work better than other systems, or the system has been marketed by a person or a company. Their popularity is NOT due to scientific proof that they result in greater increases in the strength, power, or hypertrophy than other systems. They are backed by bro-science, and anecdotal evidence.

Many resistance trainers/coaches adapt one system of training and then attempt to apply it to all individuals and muscle groups. THIS IS NOT RECOMMENDED BECAUSE It leads to less than optimal gains, and the indefinite use of one program leads to plateaus in progress and possibility of overtraining.

Optimal gains in strength or muscular hypertrophy are achieved by mixing the various training programs and manipulating the training variables appropriately. One common mistake is to apply a program that is used by a bodybuilder/power lifter/Olympic lifter to the program of a MMA or combat sport participant. Also a boxing program is not desirable for MMA as well. This is because a boxer?s sport/matches uses mostly the aerobic system during bouts (unless you are mike Tyson lol).

A MMA artist uses mostly anaerobic processes for producing energy for fights. ESPECIALLY the glycolitic system. The ATP-PCr (or creatine phosphate system) is the second most used system in the sport. Unless it is a title fight in the UFC (5 sets of 5 minute rounds) you will mostly likely not dip into the aerobic system.

The following is a list/table of contents for the available training systems. Use the search (ctrl-f) function and type in the number next to it to short cut to a section. Each section will have a short description next to along with its pro?s and cons. The ones that are most beneficial to an MMA artist will have an * next to them in the contents. (I suggest you read them all because there is no one best system.)

After the systems there will be a listing of order systems (ways to tweek the main systems for frequency), then after that will be a listing of techniques applicable to the systems and a list of specialized functions for applying to the techniques (didn?t know it was this complicated did you )

Some of these systems may not have any pro?s or con?s or both! That is because none are known. ALL OF THESE SYSTEMS ARE STILL UNDER RESEARCH. Take some with a grain of salt.

Please do not flame this section because it is for education purposes only, NOT DEBATE! If you have a problem with a statement or some conclusive research PM me and deal with it there.

OVERVIEW OF RESISTANCE TRAINGING SYSTEMS

0.0 resistance basics
1.0 single set system
1.1 express circuit
2.0multiple set system
2.1 bulk system
2.2 circuit system *
2.3 peripheral heart action system *
2.4 tri-set system *
2.5 double progressive
2.6 multiple poundage system*
2.7 breakdown training*
2.8 super pump system
2.9 triangle system
2.91 light to heavy system
2.92 heavy to light system
3.0 exercise order systems (when, what and how often you lift)
3.1 compound set systems
3.2 flushing
3.3 priority system*
3.4 super setting system*
3.5 split routine system
3.6 blitz or isolated split system
3.7 isolated exercise system
4.0 training techniques applicable to other systems (how you actually lift)
4.1 cheating technique
4.2 exhaustion-set technique
4.3 burn technique
4.4 forced repetition or assisted repetition technique
4.5 partial repetition technique
4.6 super slow systems
4.7small increment system*
5.0 specialized systems and techniques (techniques for advanced lifters)
5.1 functional isometrics*
5.2 negative system
5.3 super overload system
5.4 rest-pause technique
5.5 contrast loading technique





0.0 resistance training basics:

Basic definitions:

Concentric muscle action: Shortening of the muscle occurs

Eccentric muscle action: lengthening of the muscle in a controlled manner. Normally this movement is gravity assisted and the muscle lengthens in a controlled manner or it would fall abruptly.

Isometric muscle action: a muscle is a activated and develops force with no movement.

VMMA or voluntary maximal muscular actions: means that the muscle must move with as much resistance as its present fatigue level will allow. They are an effective way to increase muscle strength. The last repetition to momentary concentric failure is a VMMA.


PRICIPLES OF EXERCISE:

Overload: placing greater than normal stress upon a muscle group resulting in an increase in function or strength. Usually involve VMMA.

Intensity: intensity is estimated as a % of 1-RM or any RM for the exercise.
Minimal intensity is considered 60-60% of the 1-RM
Then closer YOU VELOCITY IS TO MAXIMAL AT WHICH A GIVEN RESISTANCE IS MOVED, THE GREATER THE POWER

Performing a larger number of reps at a low intensity will not induce a significant strength gain.

Volume: definition a measure of the total amount of work performed in a training session in a given time period.

Frequency: number of sessions
Duration: length of sessions
Frequency and duration have a direct bearing on volume.

PERIODIZATION:

Variation is training volume and intensity is extremely important for optimal gains and strength.

Ways to vary through periodization:

Weight/resistance
Duration
Frequency
Body position (consider safety and physiological possibilities)
Very exercise
Rest periods

Progressive overload:

The practice of continually increasing the stress placed on the muscle as it becomes capable of creating more force or has more endurance.

If overload is not progressively increase you will not see further increases in strength /endurance


1.0 SINGLE SET SYSTEM:

Definition: performance of each exercise for one set, usually 8-12 reps

Pros: time efficient, great for detraining for an MMA fighter about to compete or trying to recover
Cons: doesn?t improve explosiveness, gains are lost easily during detraining and very small strength/endurance gains

Research indicates that volume of the resistance training performed has a major effect on the cellular adaptations to resistance training, and the rate at which strength is lost after training is stopped.


1.1 EXPRESS CIRCUIT

Def: typically a single set system of 6-12 reps with 30 sec-1 min rest between sets

This is just a single set system with less rest.

Pro and cons are the same as the single set system.

2.0 MULTIPLE SET SYSTEMS:
Definition: 3 or more sets per exercise at the same resistance usually preceded by warm up sets

The optimal resistance and number of repetitions to cause optimal increases in strength for some multipoint exercise appears to be: 5 to 6 RM performed for minimum of 3 sets .

Performance of a multiple set system with no change in training variable for a long periods of time normally results in: plateauing of strength and power gains. YOU MUST VARY.

2.1 BULK SYSTEM:

Def: a multiple set system of 3 sets of 5-6rm reps per exercises

Pros: effective in the strength gains over the SHORT term training period
Good for short term period such as pre-fight (1-2 months out)
Cons: time consuming

2.2 CIRCUIT SYSTEMS
Def: series of exercises performed one after the other with minimal rest (15-30sec) between sets. Usually done at 10-15 reps at a resistance of 40%-60% of 1-RM

Pros: can train a large number of people (or a whole team) in a short period of time
Slightly improves cardio and greatly improve muscular endurance
Cons: FAR LESS STRENGTH GAINS than other training system. Under normal situations 40% of your 1-rm is about 75-145 reps until fatigue!!!!!! 60% is about 35-57 reps!!!!! And you are only doing 10-15 reps?make sense?

*circuit training SHOULD NEVER BE USED IN PLACE OF CARDIO TRAINING

2.3 PERIPHEAL HEART ACTION SYSTEM (my personal fav for a system)

Def: this system is divided into several sequences. A sequence is a grouop of 4-6 different exercises for each body part, normally performed at 8-12 reps per set
One training session consists of performing all the exercises in the first sequence 3 times in a circuit fashion. The remaining sequences are then performed one after the other in the same fashion. The heart rate should be kept at 140 beat/min or higher

This is just one way to do it. It can be used for functional exercises that would be most beneficial to MMA.

An example of one of my versions would be

1 min non stop punching on a heavy bag
1 min 75 lb heavy bag slams
1 min 25 lb DB hammer curls
1 min 35 lb kettle bell one hand clean and press
1 min burpees
1 min 100lb squats
1 min 45 lb power thrust
X3

And that is one round

Pro: increases cardio respiratory endurance substacially
Increases anaerobic endurace greatly
Increases local muscular endurance
Cons: extremely hard for beginners in the MMA world

* COMPARE TO CAVEMAN TRAINING

2.4 triset system

Def: consists of groups of three exercises for the same body part, performed with little to no rest in between exercises and sets. The rest sets in these exercises could range from 30-40 seconds and little to none between exercises.

The goal is strength and endurance.

Pros: short rest periods and the use of 3 exercises in series for a particular body part makes this a good system for local muscular endurance.
One of the most effective systems for increasing static strength

Static strength translates well into MMA because of all of the wrestling positions you find yourself in. wrestling is mainly isometric/explosive contractions.

2.5 DOUBLE PROGRESSIVE SYSTEM

Def: initially the resistance is held constant while the number of repetitions per set is increased until a specified number of repetitions is reach, the resistance is then increased and the number of repetitions is increased until the number of repetitions perform is back to the initial number.

*THIS IS ONE OF THE LEAST EFFECTIVE SYSTEMS

2.6 MULTIPOUNDAGE SYSTEM

Def: lifter performs 4-5 reps at 4-5 RM resistance. 20-40 lb are immediately removed and the trainee performs another 4-5 reps. This is continued for several sets

Pros:creates hypertrophy and endurance.
A large volume of training can be done in a short period of time
Good system for increasing local muscular endurance
Excellent at training GLYCOLITIC SYSTEM (400m runners and wrestler as well as MMA artists)
Cons:extremely difficult and stressful
Not for beginners

2.7 BREAKDOWN TRAINING

Def: similar to multi poundage system but trainer goes to voluntary fatigue each time instead of just 4-5 reps.

Pro and cons are the same as multi poundage

2.8 SUPER PUMP SYSTEM
Def: 15 to 18 of sets of 4-5 reps for each body part per training session with 15seconds rest between sets


Cons:very fatiguing
Leads to overtraining and over use injuries

For bodybuilder mostly.

2.9 LIGHT TO HEAVY SYSTEM

Def:lifter performs a series of sets starting with a relavitly light weight progressing to heavy

Pros:increases strength
Cons:extremely inefficient

2.91 HEAVY TO LIGHT SYSTEM

Def: after a breif warm up, the heaviest set is perforemd, then the weight is lowered for each succeeding set

This system actually works because heaviest weight is lifted first when the lifter has the most energy giving the muscle a greater stimulus, the following sets then proceed to more fully fatigue the muscle.

Pros: superior strength gains
Has better results than light to heavy, still not recommended for MMA

2.92 TRIANGLE PROGRAM

Def: start with a light to heavy and the end with a heavy to light

THIS IS POSSIBLY THE ABSOLUTE WORST TRAINING SYSTEM.

3.0 EXERCISE ORDER SYSTEMS

There are 2 major types of exercise order
1: alternating muscle order, which is where you alternate exercises between difference muscle groups
2: stacking exercise order, which is different exercises for the same muscle group

Either has it?s benefits for MMA. I personally like the effect stacking has because it works well when lactic acid training, but that is just personal preference. When preparing for a fight alternating could be good because it reduces stress on joints and reduces chance of injury. I have seen in GSP?s routine he stacks a heavy lift with plyo?s (which is mentioned later). Sherk tends to do alternating with his intense circuit/peripheral heart action. There are so many variable and tweaking you can do that will tailor a resistance program to your needs.

3.1 COMPOUND-SET SYSTEM

Def: involves performing an exercise for one or more muscle group and then after little or no rest, performing another exercise for a muscle group in a different part of the body.
Goal: endurance/hypertrophy.

Pros: allows the first muscle group to partially recover while the second is being exercise. Allows more sets to be performed in a shorter time.
Cons: still being researched

3.2 FLUSHING

Def: inlovles performing 2 or more exercises for the same muscle or for 2 muscle groups in close proximity.
Goal: hypertrophy

Why it might work: higher blood flow allows more of the body?s natural anabolic factors found in the blood to bind to the receptors in the muscle and connective tissue

THERE IS NO SCIENFIC PROOF THAT IS WORKS

3.3: PRIOROTY SYSTEM (I work in this one a lot)

Def: the priority system involves performing the exercises that apply to the training programs major goals first.
Goal: improve weak areas
Why it works: the lifter is able to train for the major goals with maximal intensity. If the major exercises are performed late in the training session, fatigue may prevent trainee from using maximal resistances, which may limit the adaptation to the training
Pros: the priority system can be applied to virtually all resistance systems


3.4 SUPER SETTING SYSTEMS
2 major types:

1st: PUSH PULL:

Def; several sets of two exercises for the agonist (working muscle) and the antagonist (stabilizing muscle) of one body part 8-10 reps ex. Bench press to a lat row
Goal: hypertrophy
Pros: SIGNIFICANT STRENGTH GAINS. This is because of a neurological effect and motor unit cross training.

2nd TRADITIONAL PUSH PULL
Def: one set of several exercises for the same body part with no rest between sets 8-10 reps
Goal: hypertrophy
Pros: increases in local muscular endurance

3.5 SPLIT ROUTINE
Def: training various body parts on alternate days
Goal: hypertrophy
Pros: allows lifter to perform more sets per body part during a workout, the training intensity for a body part can be higher, and more time to train assistance exercises
Cons: have to train more days per week, there is also NO SCIENTIFIC PROOF THAT IT IS BETTER THAN A WHOLE BODY ROUTINE IN TERMS OF STRENGTH GAINS

3.6 BLITZ OR ISOLATED SPLIT ROUTINE
Def: only one body part is trainer per session
Goal: improve weak areas
Pros: allows lifter to perform more sets per body part during a workout
Cons: requires about 7 days per week and easy to overtraining (not very effective program)

3.7 ISOLATED EXERCISE SYSTEM
Def: entire session is devoted to a single exercise usually performed at 8-10 reps with 1 min rest for 1-1.5 hrs (yes I know?why **** would anyone do this)
Goal: improve weak areas
Pros: can cause improvement in specific lifts
Cons: leads to overtraining, can cause overuse injuries, not very effective overall
4.0 TRAINING TECHNIQUES APPLICABLE TO OTHER SYSTEMS

Techniques that can be uses when performing virtually all training systems

4.1 CHEATING TECHNIQUE
Def: cheating or breaking strict form of an exercises in order to lift a heavier weight. (very popular among bodybuilders)
Why it works: allows the use of heavier weights, which will force the muscle to develop a force closer to maximal through a greater range of the movement.
Pros: ONE OF THE MOSTEFFECTIVE SYSTEMS IN INCREASING STRENGTH, can be used in conjunction with almost any other training systems
Cons: increased risk of injury, potential for over training. (this can be effective when trying to move up a weight class or the off season, but I would not recommend for using while preparing for a fight)

4.2 EXHAUSTING-SET TECHNIQUE

Def: performing as many repetitions as possible with good technique until momentary concentric failure occurs
Why it work: more motor units are recruited and receive a training stimulus than when sets are not performed to exhaustion
Pros: exhaustion sets can be incorporated into virtually any training system, and greater gains in strength and vertical leap than systems not involving sets to exhaustion
Cons: more tiring and uncomfortable, and higher risk of injury. ( also great for off season, but not for preparing for a fight.

4.3 BURN TECHNIQUE
Def: half or partial repetitions are performed after a set has been performed to momentary concentric failure
Why it works: forces the muscle to continue to product for while it is partially fatigue to increased local muscular endurance.
Pros: can be incorporated into any other system
Cons: causes aching and/or burning sensation (DOMS) DOMS is not good it is a sign of muscle damage.

4.4 FORCED REPETITIONS OR ASSISTED REPETITION TECHNIQUE

Def: after a set to exhaustion has been performed, spotter lift the weight just enough to allow the lifter to complete 3-4 additional reps
Why it works: forces muscle to continue to produce force while it is partially fatigued, leads to increased local muscular endurance
Pros: increased local muscular endurance
Cons: can easily cause DOMS, easy to lose proper form, requires extra concentration by spotter

4.5 PARTIAL REPETITION TECHNIQUE
Def: repetition performed within a restricted range of motion, usually use over 100% 1RM and go for 1-5 reps.
Goal: to gain strength in desired range of motion. Helps with ?sticking point?
Pros and cons: needs to be investigated more

4.6 SUPER SLOW SYSTEM
Def: lifter performs very slow repetitions ranging from 20-60 seconds per rep. usually only 1-2 set of 1-5 reps are performed (normally 2 sets is useless and it is either 1 or 3 but in this case it is different because of the length of the contraction)
Goal: strength
Pros: safe and good for strength
Cons: not documented to be better than any other training method

4.7 SMALL INCREMENT TECHNIQUE (I use this for leg training)
Def: increasing weight by .5 lbs when 7-8 reps can be achieved and 1 lb when 9 or more can be achieved. Leads to more weight increase during program.
Goals: strength
Pros: allows for good strength gains with out risking injury or creating DOMS

5.0 SPECIALIZED SYSTEM AND TECHNIQUES
Systems and techniques designed to produced a particular training goal in advanced lifters

5.1 FUNCTIONAL ISOMETRICS
Def: usually used with a power rack. Entails performing a dynamic concentric action 4-6inches of a movement until the resistance hit?s the pins at the top of the power rack. The trainee continues to attempt to lift the resistance with maximal effort for 5 to 7 seconds. The pins in the power rack are often placed at the sticking point of the exercise being performed.
Goal: strength
Why it works: it uses joint-angle specificity to cause increases in strength at the weakest point within the range of motion.
Pros: functional isometrics when used with normal DCER training has been shown to cause significantly greater increases in 1-RM bench press strength than DCER alone

Many power lifters use this system without a power rack during the last repetition of a heavy set. They attempt to perform as much of a repetition as possible, and when the weight cannot be moved they continue to produce isometric ally at the exact angle where the sticking point occurs. This type of training requires very attentive spotters.

5.2 NEGATIVE SYSTEM
DEF: involves the controlled lowering of more weight than can be lifted in the concentric phase of the repetition
Goal: strength
Why it might work: lifter can lower approx 25% more weight eccentrically that can lift concentrically. Negative training allows lifter to use a weight more near the lifters eccentric maximum.
Cons: requires spotters with free weights, causes severe DOMS, high chance for injury, theory has no scientific backing.

5.3: SUPER OVERLOAD SYSTEM
Def: a type of negative weight training. Partial repetitions are performed using 125% 1-rm weight for 3 sets of 7-10 repetitions
Goal: strength
Cons: same as negative except worse

5.4 REST PAUSE TECHNIQUE
Def: lifter uses near 1-RM weight, lifts weight for 1 rep. pauses for 10-15 seconds and lifts it again, this continues for 4-5 reps.
Goal: strength
Cons: requires spotters and higher chance for injury (bad training method)

5.5 COMPLEX OR CONTRAST LOADGIN TECHNIQUE (can be compared to GSP?s training
Def: performance of a strength exercise (such as a squat) and then immediately follow it with a plyometric or power type exercise.
Goal: increase power output
Pros: it works very well
Cons: higher chance for injury, because of this higher chance for injury you must be very careful and use common sense when training with the method. GSP uses it so the results speak for themselves.








SUMMARY
Training programs should be designed to address the need of the individual or event for which the individual is training

The chose of training system depends on:
GOALS OF PROGRAM
TIME CONSTRAINTS
TRAINING STATUS THE TRAINEE

The primary goal of any program is to bring about the best physiological adaptation possible.

FRAT…I skimmed through it. You make some good points. Personally I don't see any room for isolation exercises in a program designed for maximal performance. Just my opinion though.

i just post what the research says lol. isosmetrics after DCER or free weights has been show to increase maximal force, by themselves i hate them lol. but they are a great addition to any regimen

In on training.

Hey can you look at the PDF in the second to last post in my journal and tell me how my lifting program looks? I'm cutting currently.

how heavy are you lifting on those exercises?

On the tabatas, fairly light. I'm focusing more on getting in as many reps as I can, rather than going heavy.

On the PowerClean, I'm hitting my ceiling. I'm trying to increase it every week, but I'm starting to plateau.

The two lifting days, just as heavy as I can do in good form.

Nice copy and paste job with no references. Negged/reported.



































































will read tomorrow

minus the plateauing on the cleans, how do you feel it is working? while cutting are your numbers going up? do you feel stronger?

This is my first week on the cut and the program, so I'm not sure at all yet. Heh.

well it looks good. but you have to give it more than a week to find out how it is working. it looks like you are stimulating all the groups 2-3 times a week. keep with it.

bump for reading

bump one more time

How much do you Bench?

lol

my max with db's is once with 100lber's

and with a barbell i can do about 235 once

Cliffs?

But seriously, good thread. Nice. Will incorporate ALL SYSTEMS into my routine. I should have a new routine everyday for the next year or so.

Thanks.

And lol for not charging for this ****.


- Copywritten

- Market'd

- Sold

- Strip Club

- Profit

lol

i was hoping someone would apply it. good luck with the strip club

I always get "lucky" at the strip club holmes.

This article sucks

And you're negged. ^

fight me fat boy

You think I look obese in that picture?

Oh wait.

Why do you say that the triangle routine is the worst workout system there is? I've heard that that is very efficient..

because it would cause an over training effect.

While I like your post for the most part…. I find this part to be BS.

a quick break down of where energy comes from

Creatine Phoshpate Pathway.
- The first energy system used. Creatine phosphate is stored in the muscle, one molecule of ATP is produced for each molecule of Creatine phosphate…. It provides energy for the first 6 to 10 seconds of exercise

Anaerobic pathway
-Breaks down sugar (glycogen) that is stored in the liver and the muscle. There is naturally glycogen present in the blood stream…. When a glucose molecule is broken down, two ATP molecules are formed….The anaerobic system will provide energy itself for exercise lasting 30 to 90 seconds.

Aerobic pathway.
-aerobic means presence of oxygen. the aerobic patheway uses the oxygen that is brought to the cell to produce energy. the aerobic energy system provides energy for endurance tasks that last any longer then 90 seconds. The aerobic system is the primary pathway used in MMA.

Imagine fighting a 5 minute round while holding your breath… that is what relying on the anaerobic pathway for energy would be.

To say that an MMA fighter will likely not use the aerobic system is a frightening falsity. Unless you are training to knock your opponent out in the first 9 seconds, or tap them out in the first minute….. You will NEED to rely on your aerobic system for energy. this is why doing aerobic activity is a large part of MMA training


/rant

i love you FTWrastla' but that's just wrong.

i did phrase that wrong, i agree that you will use your oxidative, but probably not in the first round. As you go further into the fight i defiantly agree that it will be used.

i believe i said that but in a different way. I phrased it as 5x5 minute rounds. i should have elaborated and said that it will be used more and more in the later rounds.

it is still more beneficial to train the anaerobic systems than the aerobic systems for MMA in my opinion. By training your glycolytic and creatine phosphate you will remain more explosive through out a round. Because the round most likely will not be a full sprint to whole time you will have periods of scrambling for positions, then slowly moving around, then sprinting again you will be heavily dependent on glycolytic and creatine phosphate. In the use of each system each other system is being used.

for example: you are using mostly creatine phosphate in a sprint, but there is still a tiny bit of glycolytic and oxidative being used.

I am not alluding to saying that the amount of oxidative system being used in a fight is minuscule, i am saying that the anaerobic systems in proportion to the oxidative are the more dominant sources of energy in a fight.

is this better?

better yes. but i think the timeline of the seconds that an energy supply is closer to accurate.

i agree with that too.