There’s multiple strategy to skin a cat! And there’s multiple strategy to construct muscle! Everyone knows of fine ‘ol barbell training, but that’s not the one kind of resistance training. In actual fact, the world of resistance training is significantly larger than chances are you’ll think. While you will have a favourite, learning about and including other varieties of resistance training would make you a more well-rounded and dynamic lifter. As there are many ways to coach, it will probably be a bit confusing. No worries, this text will review various varieties of resistance training and the way they’ll profit your program.
What Is Resistance Training?
Let’s be clear about what we mean by “resistance training.” A really technical definition comes from the NSCA (1), which describes resistance training as:
“…the term resistance training refers to a specialized approach to conditioning, which involves the progressive use of a wide selection of resistive loads and a wide range of training modalities designed to boost health, fitness, and sports performance.”
A more basic definition could be a form of coaching that requires an individual to beat a resistance force, often to construct and strengthen muscle.
Goals Of Resistance Training:
When examining the different sorts of resistance training, your required goal is a necessary factor that may set them apart. What are you trying to realize and which method of coaching will allow you to get there?
Listed below are the first reasons chances are you’ll want to start out resistance training.
1. Muscle Hypertrophy
Muscle hypertrophy is the flowery term for muscle growth and is essentially the most common reason people train. While this may occasionally seem obvious, not every type of resistance training put the identical amount of give attention to constructing muscle. In actual fact, there’s a complete spectrum with some training having it because it’s no 1 goal while other methods of coaching are built to mitigate muscle growth.
Common characteristics of coaching for muscle hypertrophy are:
- Moderate use of huge compound movements
- More use of smaller accessory lifts and isolation lifts
- Increased use of machines
- Use of moderate loads (70-80% 1RM)
2. Increase Strength
One in all the largest misconceptions when people first start going to the gym is that muscle growth and strength are the identical – a giant, strong muscle! While the 2 are related, they usually are not the identical thing.
Muscle growth is a physical adaptation to the muscle tissue itself; the muscle will grow.
However, a rise in strength occurs through improving your neuromuscular system slightly than the muscle tissue. The best strategy to understand that is that your existing muscle learns to work together more efficiently so it will probably produce more force. This implies you possibly can improve strength and not using a change in muscle size.
More importantly, resistance training for strength will look different than resistance training for muscle mass.
Common characteristics of strength training are:
- Heavy use of compound exercises
- Emphasis on free weights
- Use of heavy loads (>85% 1RM)
- Lower reps and better sets (I.e., 5 X 5)
3. Increase Power
Like strength, increasing power is an improvement in performance slightly than aesthetics. Many confuse power and strength, so here’s the only strategy to understand the difference.
- Strength is slow, maximal production corresponding to a deadlift or bench press
- Power is “fast” strength as movements must occur quickly, corresponding to with jumping or a push press
Unlike strength, which is the utmost amount of absolute force, power is the power to create maximal force quickly. Subsequently, power exercises are quick and explosive corresponding to:
- Push press
- Clean and jerk
- Kettlebell swing
Common characteristics of power training are:
- Heavy use of compound exercises
- Emphasis on free weights
- Use of explosive and power exercises
- Use of heavy loads (>85% 1RM) and light-weight loads (40-60% 1RM)
- Lower reps and better sets (I.e., 6X3, 5X1)
4. Improve Conditioning
Conditioning is analogous to endurance, but endurance is the power to sustain low effort for a sustained time frame. Quite the opposite, conditioning is a term to explain the power to perform repeated efforts and resist fatigue.
For instance, a MMA fighter must have the ability to perform bursts of energy repeatedly.
Conditioning work may include special sets corresponding to:
- EMOM (Every Minute On The Minute)
- Interval Training
- Maximal Work (I.e. As many tire flips in a single minute)
- Medleys (Run through a series of exercises)
There are a lot of ways to coach for conditioning and include each resistance training and cardio (i.e. jump ropes). With that said conditioning workouts that use resistance training may include specialized equipment corresponding to:
- Kettlebells
- Sleds
- Yokes
- Tires
Equipment for Resistance Training:
So now, let’s take a look at different methods of resistance training. It will focus more on the implements that you would use while training.
1. Free Weight
Free weights are a kind of resistance training by which a lifter uses an implement that will be manipulated freely in space. In other words, the implement moves wherever the lifter forces it.
Common implements include:
- Barbells
- Dumbbells
- Free weights
- Kettlebells
Free weights was once the first approach to resistance training before machines were introduced to gyms within the 1970’s. Even then, it took some time before machines became more popular than free weights.
Many individuals favor the usage of free weights because it allows a lifter to maneuver weight through natural movement patterns. For instance, you possibly can squat with free weights which allows freedom of movement.
A superb example is the bench press. When a lifter performs a bench press, the proper bar path is definitely a slight J pattern with the bar curving back at the highest. This enables maximal force while keeping the shoulders healthy. You’ll be able to’t do that with a machine when the bar path is fixed.
As well as, free weights require the usage of more muscles for stabilization. For instance, whenever you perform the bench press, your entire shoulder, in addition to your core, must contract to keep up stability.
This freedom of movement and use of stabilization lend many to consider free weights are more practical to enhance functional movement.
2. Calisthenics
Calisthenics is a type of body weight training by which a lifter uses no external load. As an alternative, they perform various movements that use the body as resistance. A few of the commonest calisthenic exercises are:
- Push-ups
- Chin-ups
- Dips
- Single Leg Squats
3. Machines
Machine resistance training is what it appears like. Somewhat than free weights, a lifter uses a machine which mimics a particular movement pattern. Because of this weight moves on a set path and the lifter’s only job is to maneuver it on this path.
A few of the more common machine exercises include:
- Pec Dec
- Leg Press
- Chest Press
- Machine Preacher Curl
Machine training offers several advantages, including:
- Higher levels of stabilization
- A lower level of skill required to make use of
- More comfortable
- Easier to vary the weights
Nevertheless, many individuals will use machines as they consider it allows them to isolate a muscle or muscle group higher. When using free weights, other muscles, other than the first movers, must contract to stabilize the load. Nevertheless, because the load is on a set path with machines, these stabilization muscles are used to a lesser degree allowing more give attention to the intended muscle.
In modern times, machine use is way more popular at nearly all of gyms.
4. Cable Pulley
The cable pulley machine is a chunk of kit training that could be a hybrid of free weights and machine.
It generally consists of two towers that hold weight plates. These plates are then connected to a cable which matches through a pulley system and ultimately means that you can attach various grip attachments to it. This means that you can perform a wide range of exercises.
The cable pulley is analogous to free weights because the load has a number of freedom to maneuver and requires stabilization. However, during any specific movement, the resistance path will probably be fixed in a single direction.
For instance, the only arm overhead press. Once set-up, the resistance will follow the cable direction down. Nevertheless, despite the fact that the resistance is being pulled down, the load can still move around requiring stabilization.
5. Plyometrics
Often described as “jump training,” plyometrics is a form of coaching that goals to boost the stretch-shortening cycle (SSC). When a muscle is stretched, the tendons and ligaments must also stretch. Nevertheless, this tissue is thicker and semi-elastic.
When stretched, it’s like a rubber band being pulled back with potential energy being stored. Then, when the stretching stops and reverses, the energy is released and might increase output. That is the SSC.
In actual fact, you employ the SSC often subconsciously – everytime you cringe before you throw a punch or whenever you cock back before you swing a bat. You’re utilizing the SSC to supply more force.
Plyometrics seeks to boost this effect by teaching the body to shorten and strengthen this transition from being stretched to being released. Ultimately, this produces more force output.
One of these training is used often when training things like agility in athletes. You’ve probably seen ladder drills which have athletes make quick steps though a ladder. It is a type of plyometrics.
Despite the fact that it’s called “jump training,” this isn’t at all times the case. That’s since it’s very much like one other kind of resistance training, ballistic training.
6. Ballistics
Much like plyometrics, ballistics can also be an influence exercise (to not be confused with ballistic stretching). Often confused with plyometrics (comprehensible as they’re very similar), ballistics is usually described as trajectory propulsion.
While plyometrics is most concerned concerning the SSC contraction, ballistics is targeted on acceleration through all the concentric contraction with maximal power.
That is where some confusion can happen. A maximum vertical jump would technically be a ballistic exercise, not plyometrics. Box jumps are one more ballistic exercise often confused with plyometrics. Compared, skipping is plyometrics; do you see the difference?
7 Types Of Resistance Training (Styles):
Above we went over various kinds of equipment one may use for resistance training. Nevertheless, a lifter can use this using various training styles to succeed in different goals.
Listed below are essentially the most common varieties of resistance training.
1. Bodybuilding
Bodybuilding is a form of resistance training that prioritizes training and exercise selection to maximise muscle mass.
At the identical time, a serious bodybuilder may also try to train for muscular symmetry. Somewhat than simply training a single body part, a bodybuilder will try to train every muscle on their body to enrich one another.
Probably the very best example is the entire meme of fellows skipping leg day. A serious bodybuilder would never neglect a body part.
Over the past many years, two different variations have also developed in bodybuilding. The primary is what would unofficially be described as mass monsters. These bodybuilders attempt to placed on as much muscle as possible.
The opposite variation of bodybuilding is those that train for a more aesthetically pleasing body. These bodybuilders aim to placed on as much muscle mass as possible yet accomplish that in a more aesthetically pleasing body. They are going to sacrifice some size if it will be a disservice to their body.
For instance, they could minimize training their arms if their legs are overshadowed.
Generally, most guys going to the gym follow a bodybuilding-type program.
Characteristics Of Bodybuilding
- Use of moderate loads (70-80% of 1RM)
- More give attention to accessory exercises and isolation exercises
- Heavier use of machines and cable machines
- A greater diversity of exercises
- Use of special sets (drop sets, compound sets)
2. Powerlifting
Compared to bodybuilders, powerlifters are more concerned with performance. More specifically, they wish to be as strong as possible in three lifts:
- Back Squat
- Bench Press
- Deadlift
There could be a wide spectrum of where a powerlifter finds himself, but essentially the most serious powerlifter focuses solely on constructing strength. These lifters have little to no concern with aesthetics, as 100% of their lifting has one purpose—to lift more weight. Still, it goes even farther, they’re concerned with lifting more weight of those 3 lifts.
A powerlifters entire program will probably be built around increasing their primary lifts. This is completed by:
- Training the lifts directly
- Training variations or parts of the lifts
- Using accessory movements that directly impact their primary lifts
Characteristics Of Powerlifting
- Emphasis on barbell movements
- Emphasis on compound exercises
- Use of heavier loads (>85% 1RM)
- Smaller number of exercises
3. Powerbuilding
If bodybuilding and powerbuilding were on opposite sides of the spectrum, powerbuilding could be smack dab in the center.
In actual fact, a number of guys actually land here. The issue is that they don’t realize that constructing muscle mass and strength are different physiological adaptations requiring different training styles. It’s assumed that lifting weights will increase muscle mass and strength concurrently.
Regardless, a powerbuilder’s training program includes methods from bodybuilding and powerlifting, with the goal of getting as big and as strong as possible. This includes using big barbell movements for strength training mixed with smaller accessories and isolation work for muscle growth.
Different lifters may vary on how much focus they placed on every one.
Characteristics Of Powerbuilding
- Mix use of compounds, accessories, and isolations
- A greater diversity of exercises
- Still has large emphasis on increasing the three big lifts (Squat, bench press, deadlift)
- May emphasize strength in other big lifts (Overhead press, rows)
4. Strongman
The game of Strongman is one among the oldest varieties of resistance training, with Olympic weightlifting dating back to earlier times. In actual fact, have you ever ever seen the gold statue of a man holding a barbell awarded to the winner of Mr. Olympia? That’s the Sandow trophy, named after Eugen Sandow, an early Strongman athlete. Sandow can also be eager about using weights to control his muscle size and is referred to as the daddy of bodybuilding.
In other words, Strongman gave birth to bodybuilding.
So what’s Strongman? It’s a strength sport that consists of a big selection of lifts specializing in just a few primary movements. These include;
- Overhead Lifting (Log press, Viking Press)
- Deadlifts (Often awkward implements and from different heights)
- Carries (Farmer carry, frame carry)
- Loading (Stones to platform)
- Pulling/Pushing (Truck pull)
Along with these, loads of other odd events are sprinkled in.
Aside from using heavy weights, the hallmark of strongman is the usage of odd and awkward implements. Nevertheless, this is sensible because the sport evolved from the times of traveling sideshows. The athletes’ goal was to perform visually appealing events to generate income. Why squat weight plates when you possibly can squat baskets stuffed with women?
What makes Strongman really interesting is it’s a dynamic sport. Unlike weightlifting or powerlifting, which depend on static lifts (the athlete doesn’t walk), many Strongman lifts require an athlete to hold, push, or load objects.
As well as, while strength is a significant factor, an increased cardiovascular system can also be obligatory. Many events can last a minute or longer, making cardio a must.
Characteristics Of Strongman
- Heavy emphasis on overhead pressing and deadlift variations
- Strong give attention to event lifts
- Smaller use of typical gym lifts
- Smaller use of isolations and machines
- Mixture of static and dynamic movements
- Mixture of strength and anaerobic conditioning
- Use of ballistic training
5. Olympic Weightlifting
Olympic weightlifting, also referred to as weightlifting, is the one type of resistance training currently within the Olympics. So, if you’ve gotten dreams of going to the Olympics for lifting weights, weightlifting is your only alternative.
Weightlifting is essentially the most technical kind of resistance training yet consists of just two lifts;
- The Snatch
- The Clean And Jerk
You aim to lift essentially the most weight for each lifts to realize the very best total. That’s it. Nevertheless, these lifts are highly technical and might take months and months before you’ve gotten decent enough form to not hurt yourself.
Each these lifts are “power” exercises which we went over above. In actual fact, they’re considered the king of power exercises.
Characteristics Of Olympic Weightlifting
- High give attention to the snatch and clean & jerk
- Majority of give attention to performance slightly than aesthetics
- High use of barbells movement
- Technical programs
- Low reps with heavy weight (>85%) or low weights (50-60% 1RM)
6. Crossfit
Crossfit is the most recent kind of resistance training and is definitely a conglomerate of all the opposite types, plus some.
In actual fact, it shares many similar traits as Strongman. You’ll be able to go to a contest and have to finish a big selection of events, corresponding to running, deadlift ladder, and the utmost variety of muscle-ups.
The general difference is that Crossfit has an excellent greater number of exercises and tends to focus more on conditioning than on absolute strength.
Characteristics Of Crossfit
- Heavy emphasis on variety
- Heavy emphasis on the usage of gymnastics and calisthenics
- Use of static and dynamic movements
- Use if non-resistance training modalities (running, swimming, cycling)
- Mixture of strength, anaerobic condition and endurance
7. Calisthenics
Calisthenics is just that; you employ calisthenics.
Now, calisthenics as a training method is utilized by lots of the above varieties of training. Nevertheless, there are some lifters who only use calisthenics.
This will be as a result of financial reasons, convenience or they could benefit from the challenge. Those that follow calisthenics as their primary type of resistance training will try to perform tougher and physically demanding exercises.
Characteristics Of Calisthenics
- 100% use of body weight exercises
- Mixture of basic and technical exercises
- Heavy use of isometrics holds
- Low choice of exercises
What Type Of Resistance Training Is For You?
The attractive thing about training is that there are various ways to do it, all of that are valid. Despite the fact that some may claim to be the very best, what works for you is what matters. It doesn’t matter if everyone seems to be training this manner, when you hate it, it’s worthless.
At the top of the day, unless you’re training to compete or turn into an elite athlete, all types of resistance training could have the identical results;
- Increased strength
- Increased muscle size
- Improved health
The one advice could be to not get locked into a specific style perpetually. Having variation is probably going the very best alternative for people as it will probably keep things interesting and offer more well-rounded advantages. This even means you have to include cardio!
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