Principles of Training

A key factor in any resistance training program is appropriate program design. Since
the act of resistance training itself does not ensure gains in muscular performance,
the resistance training program needs to be based on sound training principles and
must be carefully prescribed in order to maximize training outcomes. Although
factors such as initial ftness level, heredity, nutritional status (e.g., diet composition
and hydration), health habits (e.g., sleep), and motivation inuence the rate and
magnitude of the adaptation that occurs, there are four principles that determine
the e!ectiveness of all resistance training programs" progression, regularity,
overload, and specifcity. #hese principles of resistance training can be remembered
as the $%&S.
Principle of Progression
According to the principle of progression, the demands placed on the body must
continually and progressively increase over time in order to result in long'term
ftness gains. Although it is impossible to improve at the same rate over long'term
periods, the systematic manipulation of program variables over time can limit
training plateaus and optimize training adaptations ((). #his does not mean that
heavier )eights should be used in every )orkout, but rather that over time exercise
sessions should become more challenging in order to create a more e!ective
exercise stimulus. *ithout a more challenging stimulus that is consistent )ith
individual needs, goals, and abilities, the human body has no reason to adapt any
further. #his principle is particularly important after the frst + or , months of
resistance training, )hen the threshold for training'induced adaptations in
conditioned people is higher (().
#he training stimulus should increase at a rate that is compatible )ith the training'
induced adaptations. -eginners can progress relatively fast )hereas slo)er rates of
improvement are appropriate for people )ith experience in resistance training. A
reasonable guideline for a beginner is to increase the training )eight about (. to
/0. and decrease the repetitions (the number of times a movement is completed)
by + to 1 once a given load can be performed for the desired number of repetitions
)ith proper exercise techni2ue. 3or example, if an adult female can easily perform
/+ repetitions of the chest press using /00 lb (1( kg), she should increase the
)eight to //0 lb ((0 kg) and decrease the repetitions to 4 if she )ants to continue
to gain muscular strength. Alternatively, she could increase the number of sets
(groups of repetitions), increase the number of repetitions, or add another chest
exercise (e.g., dumbbell y) to her routine. #he decision on ho) this person )ill
progress should be based on her training experience and personal goals.
Principle of Regularity
5n order to make continual gains in muscular ftness, resistance training must be
performed regularly several times per )eek. 5nconsistent training )ill result in only
modest training adaptations, and prolonged inactivity )ill result in a loss of
muscular strength and size. #he adage, 67se it or lose it,8 is appropriate for exercise
programming because training'induced adaptations cannot be stored. Although
ade2uate recovery is needed bet)een training sessions, the principle of regularity
states that long'term gains in muscle strength and performance )ill be realized only
if the program is performed on a regular basis.
Principle of Overload
3or more than a century, the overload principle has been a tenet of resistance
training. #he overload principle states that to enhance muscular performance, the
body must exercise at a level beyond that at )hich it is normally stressed. 3or
example, an adult male )ho can easily complete /0 repetitions )ith +0lb (9 kg)
)hile performing a barbell curl must increase the )eight, the repetitions, or the
number of sets if he )ants to increase his arm strength. 5f the training stimulus is
not increased beyond the level to )hich the muscles are accustomed, training
adaptations )ill not occur. &verload is typically manipulated by changing the
exercise intensity, total repetitions, repetition speed, rest periods, type of exercise,
and training volume ((). #his process is often referred to as progressive overload
and is the basis for maximizing long'term training adaptations.
Principle of Specifcity
#he principle of specifcity refers to the adaptations that take place as a result of a
training program. #he adaptations to resistance training are specifc to the muscle
actions, velocity of movement, exercise %&:, muscle groups, energy systems, and
intensity and volume involved in training ((, (/). Specifcity is often referred to as
the SA5; principle, )hich stands for specifc adaptations to imposed demands. 5n
essence, every muscle or muscle group must be trained to make gains in strength
and local muscular endurance. 3or instance, exercises such as the s2uat and leg
press can enhance lo)er'body strength, but they )ill not a!ect upper'body
strength.
%eference
<o)ley, =. #. > #hompson, ;. ?. (+0/+). Fitness professionals handbook (@
th
ed., pp.
+@/ A +@+). Bhampaign, 5?" <uman Cinetics