Regulating Loads, Sets, and Repetitions:
Many systems or techniques have been developed for regulating the amount of weight (load) and the number of sets and repetitions used for each exercise.  Some of the more commonly used systems are described below.

Circuit Training: Uses 6-20 exercise stations set up in a circuit (in series).  The person progresses from one station to the next, either performing a given number of repetitions or doing as many repetitions as possible during a given time period (20 seconds) at each station.

Constant Set Method: The same weight and number of sets and repetitions are used for each exercise.  Example: Bench press 5 sets of 5 repetitions at 80 lb.

Pyramid Method: Uses multiple progressive sets, either ascending-descending, for each exercise.  Variations include increasing weight while decreasing repetitions, or decreasing weight while increasing repetitions.

(Ascending pyramid)
Set 1    5 repetitions        75 lb
Set 2    5 repetitions        100 lb
Set 3    5 repetitions        120 lb

(Ascending-descending pyramid)
Set 1    5 repetitions        75 lb
Set 2    5 repetitions        100 lb
Set 3    5 repetitions        120 lb
Set 4    5 repetitions        100 lb
Set 5    5 repetitions        75 lb

DeLorme method. 3 sets of 10 repetitions at 50, 75, and 100% of maximum.  Example for a person who can do 10 repetitions at 100 lb.
Set 1    10 repetitions        50 lb (50%)
Set 2    10 repetitions        75 lb (75%)
Set 3    10 repetitions        100 lb (100%)

Super Sets. Usually uses two exercises, typically with opposing muscle groups, in rapid succession.
Set 1    10 repetitions        30 lb    knee extensions
Set 1    10 repetitions        15 lb    knee flexion
Rest
Set 2    10 repetitions        30 lb    knee extensions
Set 2     10 repetitions       15 lb    knee flexion
Rest
Repeat

Giant Sets.  Uses multiple exercises in succession for the same muscle group.
Set 1    10 repetitions        75 lb    bench press
Set 1    10 repetitions        5 lb     dumbell fly
Rest
Set 2    10 repetitions        75 lb    bench press
Set 2    10 repetitions        5 lb      dumbell fly
Rest
Repeat

Many elite athletes use cycle training based around their competitive schedule.  In athletics, the year is divided into off season, preseaon, early season, and peak season.  The weight training program will be different during each part of the year.
 

• During the off-season, athletes do general conditioning exercises.  The program maintains fitness and provides mental and physical rest from the rigors of training.
• During the preseaon and early season, if the goal is to develop maximum power for a strength speed sport, the program develops a base level of fitness that serves as a foundation for maximum lifts later in the season.  The weight training program typically involves high volume (5 sets of 5-8 repetitions for the major exercises, with moderately heavy loads).  This phase is typically very exhausting.
• The peak phase (competitive phase) helps you to achieve peak performance.  The weight training program involves high intensity workouts (heavy loads) with much less volume (fewer sets) than in the pre- and early season phases.  The athlete gets plenty of rest between intense workouts.

Although sophisticated workout cycles are most suitable to athletes, anyone can benefit from them because they help increase strength more rapidly.  Cycle training can make working out with weights more interesting and helps you to progress faster.  It is not necessary to do the same exercises every session using the same weights.  Vary your program.  Do some exercises intensely during one workout and other exercises intensely during the next.  A basic three days per week conditioning program using the cycle training technique is given below.

                    MONDAY
Exercise            Sets            Repetitions            Weight (lb)
Bench Press        4                10                            60
Lat pulls              3                10                            30
Squats                4                 10                            80
Ab Curls             3                20                            ----
Back Extensions  3                15                            ----
Arm Curls           3                10                            25
Tricep Extension  3                10                            15

                WEDNESDAY
Exercise            Sets            Repetitions            Weight (lb)
Incline Press        3                   10                          40
Modified pull-up  5                   5                            --
Pull-overs            3                   10                          20
Leg presses         3                   10                          150 (machine)
Calf raises           4                   20                          150 (machine)
Ab curls              3                   40                          ---
Good Mornings   3                   10                          15

                FRIDAY

Exercise         Sets            Repetitions                Weight (lb)
Bench Press      3                        10                        50
Lat pulls            3                        10                        40
Squats              3                        10                        70
Ab Curls           3                        20                        --
Back extension  3                        15                        --
Arm curls          4                         10                       30
Tricep extension 4                        10                       20

Use the examples of cycle training in this lab to put together a personalized training program.  Specify the amount of weight and number of sets and repetitions for each exercise.  In the "comments" column, describe any special techniques you will use- for example, an ascending pyramid system fro a 3 set program.
 
 
 

Exercise	Weight (lb)	Repetitions	Sets	Comments
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