Most weight training programs are based around the concept of performing a specific number of sets for 8-12 repetitions. The American College of Sports Medicine recommends for people beginning a resistance training program to perform 1 set of 8-12 repetitions for each of the major muscle groups (ACSM 1995). One method to maximize gains is to perform different resistance training systems.

The following are a few ideas that can be incorporated into a resistance training program.

This method is used by many powerlifters, however, it can be modified for the general fitness population. It starts with one set of 10-15 reps. The resistance is then increased over several sets so that fewer and fewer repetitions can be performed. Once you have reached the heaviest weight you can lift, you work backwards going from heavier weight to lighter weight.

A sample of a Modified Pyramid Program:

Chest Press Machine
1 set of 10-15 reps (lighter weight)
1 set of 7-10 reps (medium weight)
1 set of 3-6 reps (heaviest weight)
1 set of 6-8 reps (medium weight)
1 set of 10-15 reps (lighter weight)

“Circuit programs consist of a series of resistance exercises performed one after the other with minimal rest (15-30 sec) between exercises” (Fleck & Kraemer, 1977). Most sets are performed with a repetition range between 10-15, using weights that are approximately 40-60% of one’s maximum. This program is very time efficient because you can perform a total body workout in 20-30 minutes.

Circuit programs have several benefits. Improved cardiovascular fitness has been reported because of continuous exercise with very short rest periods. Studies have also reported a decrease in diastolic blood pressure (about 10 mm/Hg) in adults with hypertension.

A sample Circuit Training Program: (1-2 sets of 15 reps)

Chest Press Machine
Leg Extension
Lat Pulldown
Seated Leg Curl
Dumbbell Shoulder Press
Dumbbell Biceps Curl
Triceps Cable Pushdowns

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