SINGLE-SET SYSTEM Throughout the many years there has been many systems incorporated into weightlifting. Today I;m going to outline many of those weightlifting systems. Let us begin my friends, first we will start with the single set weightlifting system, as the name suggests this system uses 1 set per exercise. Recommended are a single-set workouts should be performed two time per week to have a sufficient development, also to maintenance muscle mass. However, multiple-set training is promoted as the one to be more beneficial strength and hypertrophy in advanced weightlifting training. The single-set system had however been shown to be just as beneficial for beginners in weightlifting. Single-set weightlifting training systems are often negatively perceived for not providing enough stimuli for adaptation. However, I am here today to inform you my friends when reviewing the physiology of how the human movement system operates, the notion may not be the truth. In fact, most beginning weightlifters could follow a single-set program to allow for the proper adaptive responses of the connective tissue and the nervous system before engaging in a more rigorous weightlifting training systems.
THE MULTIPLE-SET SYSTEM
The weightlifting multiple-set system, on the other hand, consist of one to performing multiple numbers of sets for each weightlifting exercise. The resistance (load), set, and repetitions performed are chosen according to your goals and your needs. Multiple-set weightlifting training can be appropriate for novice and advanced weightlifters, but it has been shown to be superior to single-set weightlifting for more advanced weightlifters. The increased volume (sets, reps, and intensity) is necessary for further improvement, but must be administered appropriately to avoid overtraining.
THE PYRAMID SYSTEM
The weightlifting pyramid system involves a regressive or progressive step approach that either decreases weight or increases weight with each set. In the light to heavy system, the weightlifter typically performs 10 to 12 repetitions with a light load and then increases the resistance for each following set, until the weightlifter can perform 1 to 2 repetitions, usually with in 4 to 6 sets. This weightlifting system can easily be used for work-outs that involve only 2 to 4 sets or higher repetition schemes. The heavy to light weightlifting system works in the opposite direction, in which the weightlifter begins with a heavy load (only after a sufficient warm-up) for 1 to 2 repetitions, then we decrease the load and increases the repetitions for 4 to 6 sets.
THE SUPERSET SYSTEM
The weightlifting superset system uses two exercises performed in rapid succession of another. There are many variations of the weightlifting superset system. The first variation includes performing two weightlifting exercises for the same muscle group back-to-back. To give an example, a weightlifter may perform the bench press exercise immediately followed by doing push-up to fatigue the chest musculature. Completing two exercises in this manner will improve muscular endurance and also hypertrophy because the volume of work performed is relatively high. This weightlifting style of supersets can use two, three (a tri-set), or more exercises (a giant) for our target muscle group. The greater the number of weightlifting exercises used, the greater the degree of fatigue experienced and demands on muscular endurance. The second variation consist of performing two weightlifting exercises Bach to back that involve antagonist muscle groups (e.g, quadriceps and hamstring or chest and back). Performing supersets in this manner allows a significant load to be placed on the target muscle during each set. This is possible because while the agonist is working, the antagonist is recovering. Supersetting usually involves sets of 8 to 12 repetitions with no rest my friends between sets, however you can use any number of repetitions that you want.
THE DROP-SET SYSTEM
A drop-set is a resistance weightlifting training system that is popular among bodybuilders. It is a weightlifting technique that allows a weightlifter to continue a set past the point at which it would usually terminate. Drop-set do involve performing a set to failure, then removing a small percentage of the load and continuing with the set, completing a small number of repetitions (usually 2 to 4). This procedure can be repeated several times. A set to failure followed by three successive load decrements performed with no rest my friends it would be referred to as a triple drop. Drop weightlifting sets are considered an advanced form of resistance training suitable for experienced weightlifters.
THE WEIGHTLIFTING CIRCUIT-TRAINING SYSTEM
The weightlifting circuit-training system will consist of a series of exercises that a weightlifter performs one after the other, with minimal rest between each weightlifting exercise. The typical acute variables for a weightlifting circuit-training program include low to moderate number of set(1 to 3), with moderate to high repetitions (8 to 20) and short rest periods between exercises, however, these variables can be manipulated to enhance the desired effect. Weightlifting circuit training is a great training system for weightlifters with limited time also for those who want to alter body composition.
THE PERIPHERAL HEART ACTION SYSTEM
The peripheral heart action system consist of a series of weightlifting exercises throughout the circuit. This system of training distributes blood flow between the upper and lower extremities potentially circulation. The number of exercises per sequence varies with the program’s goal. The weightlifters performs 8 to 20 repetitions per exercise, all depending on the desired adaptation and also the phase of weightlifting training they are in. This system is beneficial for incorporating an integrated, multidimensional program also for altering body composition.
THE WEIGHTLIFTING SPLIT- ROUTINE SYSTEM
A weightlifting split-routine system will involves breaking the body up into parts to be trained on separate days.many of our bodybuilders and mass- dominant and also strength athletes (football, shot put, etc.) use the split-routine system. Bodybuilders usually perform numerous exercises on the same day for the same body part to bring about optimal muscular hypertrophy. By breaking up the body into parts that can be trained on different days, more work can be performed for the allotted time per workout. Okay remember this when training each body part more than once a week, the volume and the intensity should be accounted for.
Well already my friends now that you have the information for all the different weightlifting systems, please work with them wisely. May your workout be all that you want it to be.
Humbly yours Paul Earl
META TITLE WEIGHTLIFTING- SYSTEMS FOR WEIGHTLIFTING
META DESCRIPTION Giving information for all the different WEIGHTLIFTING exercise routine systems, what they can and cannot do for the human body