Cisar, C J

Kravitz, L

English

San Jose State University

San Jose State University
SJSU ScholarWorks
Faculty Publications Kinesiology
January 1990
Resistance-training techniques
L Kravitz
C J. Cisar
San Jose State University, craig.cisar@sjsu.edu
Follow this and additional works at: https://scholarworks.sjsu.edu/kins_pub
Part of the Kinesiology Commons
This Article is brought to you for free and open access by the Kinesiology at SJSU ScholarWorks. It has been accepted for inclusion in Faculty
Publications by an authorized administrator of SJSU ScholarWorks. For more information, please contact scholarworks@sjsu.edu.
Recommended Citation
L Kravitz and C J. Cisar. "Resistance-training techniques" IDEA Today (1990): 47-49.
EXERCISE TECHNIQUE 
By Len Kravitz, MA, and Craig Cisar, PhD 
After clients or students have been training for an ex­tended period of time, you need to stimulate th ei r muscles in different ways to 
break thro ugh the inevitable plateaus so 
they can make further gains. Many of th e 
most popular training techniques (sev­
eral ofwh ich are described in this article) 
have been used successfully by body­
builders and powe r lifters, although they 
have yet to be fully tested scientifically to 
find out why they work. 
Nevertheless, these techniques are 
sound, and thei r effectiveness rests upon 
the most fundamental principle of condi­
tioning: progressive overload. Along 
with increasing resistance, they ad d vari­
>. ety to a workout. By diversifying yo ur 
0. 
0 
:.J trainin g programs, yo u can avoid 
· overtraini ng muscle groups because yo u 
are systematically manipulating and 
changing the training stimulus on the 
body. 
Not all training techniques give the 
same result for each individual. Fitness 
level , heredi ty and motivation affect the 
nature of the gains with each training 
system. [f you're working one-to-one, 
we encou rage you to keep a dated train­
ing log as yo u introduce these methods, 
Len K r avitz, MA, is the author of 
Anybody's Guide to T ota l Fitness and 
producer of "Anybody's Workout" and 
"Anybody's 3-in-1 Workout" videos. He is 
directo1· of aerobics programs at San Jose 
State University. 
Craig Cism·, PhD, is an associate professor of 
exercise physiology in the D epartment of 
Human Performance at San Jose State 
University and a certified strength and 
conditioning specialist. 
frequentl y assess each method, and regu­
larly seek feedback from yo ur clients. 
To get greater resu lts from you r train­
ing programs, whether in personal tra in­
ing or a muscle-conditioning class, try 
some of these training techniques. 
MUSCLE PRIORITY TRAINING 
Each semester we survey and/or test 
the participants in our fitness classes to 
identify specific body areas of conce rn . 
The answers allow us to utilize a tech­
nique called "muscle priority training." 
This method involves working the less 
developed muscle groups early in the 
workout when the exerciser has the most 
physical and mental energy. This system 
is also effective in cutting back the inten­
sity of training for muscl e groups that are 
identi fied as relatively strong. 
PYRAMID TRAINING 
One of the most popular and easy-to­
introduce resistance-training techniqu es 
is pyramid trai ning-ascending and de­
scending. Asce nding pyramids fo llow a 
light-to-heavy progression of sets. The 
first, and lightest resista nce, set is per­
formed for l 0 repetitions. The second 
se t increases the resistance slightly and 
has eight repetitions. The third set 
progresses in resistance and has six rep­
etitio ns. If a fourth and fifth set are de­
sired, the resistance sequentia ll y in­
creases while the repetitions decrease. 
Ascending Pyramid 
l st set l 0 reps 20 lbs 
2nd set 8 reps 251bs 
3rd set 6 reps 30 lbs 
4th set 4 reps 351bs 
5th set 2-3 reps 40 lbs 
D escend ing pyramids, on th e other 
hand, follow a heavy-to-light progres­
sian of sets. An advantage of this tech­
nique is that the participants can opti­
mi ze their time by employing shorter 
rest periods between sets. 
Descending Pyramid 
1st set 2 reps 40 lbs 
2nd set 4 reps 351bs 
3rd set 6 reps 30 lbs 
4th set 8 reps 251bs 
5th set l 0 reps 20 lbs 
You can incorporate a descending 
pyramid quite effectively with a push-up. 
Using thi s heavy-to-light technique, per­
form the first se t of push-ups with the 
standa rd stra ight-body, full-range-of­
motion proced ure. To decrease the resis­
tance in the second set, place the legs in 
an open or straddled position. To further 
decrease the resistance in the third set, 
place the knees on the floor (matted for 
protection). You could fini sh with a 
li ghter set of "half" push-ups or push­
ups performed against a step, bench o r 
wall. 
SUPERSETS 
Supersets are two exercises performed 
consecutively fo llowed by a short rest 
interval. Supersets may involve working 
the same muscle group with different 
exercises or working antagonist muscle 
groups, such as biceps/triceps, shoul­
ders/lats o r ches t/back muscles. For 
example, after completing a set of rep­
etitions on the leg curl machine, the par­
ticipant moves directly to the leg exten­
sion machine and performs the required 
repetitions, then re sts for 60 seconds. 
The exe rcise/rest sequence is repeated 
three to five times . (Which exercise 
starts the superse t is unimportant.) 
Supersets recruit many motor units of 
the ove rl oaded antagonist muscles. The 
IDEA TODAY/ SEPTEMBER 1990 4 7 
EXERCISE TECHNIQUE (continued) 
I 

I 
' I 
I 
I 
I 
II 

I 
increase in innervation to both of th e 
working muscles results in more muscle 
fibers firing-making both muscles do 
more wo rk . For most people, it is a very 
effective technique for overall fitness or 
for specialized training. 
Superset 
exercise l (i.e., leg curls) l set 
exercise 2 (i.e., leg extensions) l set 
Rest 60 seconds. Repeat 3 to 5 times. 
TRISET SYSTEM 
As the name implies, the triset system 
consists of three exercises performed in 
succession with no rest between them. As 
a fitness practitioner, you have the op-
tion of either incorporating three exer­
cises for different body parts or over­
loading a specific muscle group with 
three exercise variations. For instance , 
you cou ld instruct the student to per­
form three distinct back exercises, as is 
shown in the example. The participant 
moves from one exercise to the next, 
resting only when all three sets are com­
pleted. The sequence is repeated two to 
five times . 
Triset 
exercise l 
exercise 2 
exercise 3 
(i.e., variation row) l set 
(i .e., single-arm row) l set 
(i .e., upright row w/ elastic) 
Rest. Repeat 2 to 5 times. 
5 lbs 
Sibs 
l set 
GIANT SETS 
A giant set consists of four to six exer­
cises performed one after another, then 
rep ea ted after a rest . One of the most 
effective applications for giant sets IS ab­
dominal work because you are able to 
stimulate a great number of abdominal 
mu scle fiber s. 
Giant Set 
(ABDOMINAL EXERCISES) 
slow crunch, feet on floor 
reverse crunch, lifting lower torso 
rotational crunch 
lateral flexion crunch 
crunch lifting shoulders & lower torso 
Perform 8 to 16 reps of each exerc tse 
in sequence . Rest briefly and repe at. 
Sample Triset System 
The following exercises can be used in muscle-conditioning classes or individual strength programs. 
For best results, perform two to three sets to reach the following goals: 
• strength-4 to 8 reps • strength and endurance-S to 12 reps • endurance-12 to 15 reps 
Note: Photographs show the starting position on the left and the end position on the right. 
Single-Arm Row {latissimus dorsi, rhornb:>ids, 
biceps, brochialis)-performed with 2- to 5 ­
lb dumbbells {or more) on a step or bench . 
Starting Position: Place one leg on the step, 
extending the arm on the opposite side of the 
body straight down {holding the dumbbell). 
Bend the other arm at the elb:>w and rest it on 
the knee. The b:>ck is bent forward but 
straigh t, with the chest squarely focing the 
Aoor. The leg on the Aoor is slightly bent. 
Action: Pull the weight directly upward , 
keeping elbow along the side . Lower the 
weight slowly and repeal. Perform on other 
side. 
Training Tip:Participants hove a common 
tendency to twist the trunk outward as the 
elbow is drown up, which con injure the 
lower bock. Chest and hips must foce the 
Aoor squarely. 
Upright Row {upper trapezius , levator 
scapulae, deltoids, biceps, brach ialis)­
performed with elastic resistance on a step 
or bench. 
Starting Position: Stand on the step with 
body erect and arms extended to the side. 
Grasp the elastic resistance, which has 
been looped under the step. 
Action:Slowly pull the arms up until the 
hands are near the chin. Return to starting 
position and repeat. 
Training Tip: It is good to vary the width 
of the pull. If the hands move out toward 
shoulder width, the exercise will work the 
deltoids more . 
Variation Row (middle and upper trapeziu s, 
posterior deltoids , rhomb:>ids)-performed 
with dumbbells {2 to 5 lbs or more) on a step < 0 ~ 
e
or bench . ::; 
Starting Position: Sit on the step with legs 
bent and feet placed squarely on the Aoor. 
Arms are bent at a 90-degree angle at eac h 
side. Bock is straight and bent slightly for­
ward. 
Action: Slowly pull the arms/elbows up 
and bock as for as is comfortable . Return to 
starting position and repeat. 
Training Tip:Try a "peak" contraction with 
each repetition by holding the arms for a few 
seconds at the farthest point back and focus· 
ing on tightening all the bock muscles. 
l 
;:. 
e 
L---------------------------------------------------------------------------------------------------~f 
48 IDEA TODAY/ SEPTEMBER 1990 
To va ty the giant set, you can easily 
change the sequence of your exercises 
and/or modify the tempo. We also rec­
ommend periodically combining differ­
ent exercises into new giant sets to offer a 
new stimulus to the body part. 
QUALITY TRAINING 
Quality training combines the physi­
ology of muscle contractions with proper 
train ing techniques to get optima l 
resul ts. T hese advanced training tech­
niques are new tools to use in your 
exercise sessions. \-Vhen performing all 
exercises, encourage your clients to focus 
on the muscle, contractin g it to its fullest 
throughout the complete range of mo­
tion. By physically and mentally recruit­
ing the maxim um number of muscle 
units possible, they will be intensifying 
the technique and will come that much 
closer to achieving their goals. • 
© 1990by IDFA, Inc. ;/.11 rights mn-ved. Repro­
dzution without pmnissiou is strictly p1·ohibited. 
NOW ..• The Hottest Low Investment Home Based Franchise Of The 
90s - Designed ~ f!j(Ottt 0)(/~ .' 
You Can Gain Freedom, Independence And Success Right Now As A 

Kinderdance Franchisee! 

Help provide a quality movement education program to the 
11 million children now attending child care centers. 
Kinderdance is a carefully structured dance and motor development pro­
gram for preschool children which combines the basics of dance and gym­
nastics with the learning of vocabulary, numbers, colors and shapes. 
• 	 Teaching experience not required 
• 	You provide high energy, enthusiasm and a desire to work with children 
• 	We provide a proven system, an intensive training program and the 
continuous marketing and technical assistance necessary to hdp you 
reach your potential 
TOTAL INVESTMENT $5,000 - $7,000 
If you have the required capital and arc prepucd to make a dcci•ion within the ncrt 3 -6 month• 
CALL TOLL-FREE l-800-666-1595 
2150 Atlantic Street, P. 0. Box 510881, Melbourne Beach, Florida 32951 
Call (800) 999-4332 to order, · 
or send to: 
IDEA, INC. 
• 	 6190 Cornerstone Court Eost, Suite 204 
San Diego, CA 92121-3773 
Closeout!! 
Champion sweatshirts 
Our entire stock of IDEA-logo sweatshirts 
by Champion is available at closeout prices 
to make room for new designs . Toke 
advantage of this one-time offer! Special 
pricing on a functional classic. Choose .
either a block sweatshirt with embroi­
dered IDEA crest or a gray sweatshirt with : Address----------------------­
the imprinted IDEA logo. M-l-Xl : City/State--------------------­
Gray (0102(08) Block (0102(01) : Zip ______ Country ______ 
Members .......... $35))'0 $29.99 

: Name _________________________
: IDEA member" ------------------­Non-members ....... $)11.00 $35.00 . 

: Phone ( _______ 
: Payment method: 0 check lJ money order : 
: LJ VISA 0 MC 0 Am Ex Exp. date ______ : 
: Card • -----------------------­
: Signature----------------------­
Item• Qty. Size Price Total 
Subtotal 
Shipping : 3.00 Canada/Mexico : 7.00 
Overseas : Contact tOEA 
Sales tax (CA residents . add 7V.%) 
TOTAL 
' 	 IDEA 
IT9 : 
IDEA TODAY/ SEPTEMBER 1990 49 


Resistance-training techniques

SJSU ScholarWorks

San Jose State UniversitySJSU ScholarWorksFaculty Publications KinesiologyJanuary 1990Resistance-training techniquesL KravitzC J. CisarSan Jose State University, craig.cisar@sjsu.eduFollow this and additional works at: https://scholarworks.sjsu.edu/kins_pubPart of the Kinesiology CommonsThis Article is brought to you for free and open access by the Kinesiology at SJSU ScholarWorks. It has been accepted for inclusion in FacultyPublications by an authorized administrator of SJSU ScholarWorks. For more information, please contact scholarworks@sjsu.edu.Recommended CitationL Kravitz and C J. Cisar. "Resistance-training techniques" IDEA Today (1990): 47-49.EXERCISE TECHNIQUE By Len Kravitz, MA, and Craig Cisar, PhD After clients or students have been training for an ex­tended period of time, you need to stimulate th ei r muscles in different ways to break thro ugh the inevitable plateaus so they can make further gains. Many of th e most popular training techniques (sev­eral ofwh ich are described in this article) have been used successfully by body­builders and powe r lifters, although they have yet to be fully tested scientifically to find out why they work. Nevertheless, these techniques are sound, and thei r effectiveness rests upon the most fundamental principle of condi­tioning: progressive overload. Along with increasing resistance, they ad d vari­>. ety to a workout. By diversifying yo ur 0. 0 :.J trainin g programs, yo u can avoid · overtraini ng muscle groups because yo u are systematically manipulating and changing the training stimulus on the body. Not all training techniques give the same result for each individual. Fitness level , heredi ty and motivation affect the nature of the gains with each training system. [f you're working one-to-one, we encou rage you to keep a dated train­ing log as yo u introduce these methods, Len K r avitz, MA, is the author of Anybody's Guide to T ota l Fitness and producer of "Anybody's Workout" and "Anybody's 3-in-1 Workout" videos. He is directo1· of aerobics programs at San Jose State University. Craig Cism·, PhD, is an associate professor of exercise physiology in the D epartment of Human Performance at San Jose State University and a certified strength and conditioning specialist. frequentl y assess each method, and regu­larly seek feedback from yo ur clients. To get greater resu lts from you r train­ing programs, whether in personal tra in­ing or a muscle-conditioning class, try some of these training techniques. MUSCLE PRIORITY TRAINING Each semester we survey and/or test the participants in our fitness classes to identify specific body areas of conce rn . The answers allow us to utilize a tech­nique called "muscle priority training." This method involves working the less developed muscle groups early in the workout when the exerciser has the most physical and mental energy. This system is also effective in cutting back the inten­sity of training for muscl e groups that are identi fied as relatively strong. PYRAMID TRAINING One of the most popular and easy-to­introduce resistance-training techniqu es is pyramid trai ning-ascending and de­scending. Asce nding pyramids fo llow a light-to-heavy progression of sets. The first, and lightest resista nce, set is per­formed for l 0 repetitions. The second se t increases the resistance slightly and has eight repetitions. The third set progresses in resistance and has six rep­etitio ns. If a fourth and fifth set are de­sired, the resistance sequentia ll y in­creases while the repetitions decrease. Ascending Pyramid l st set l 0 reps 20 lbs 2nd set 8 reps 251bs 3rd set 6 reps 30 lbs 4th set 4 reps 351bs 5th set 2-3 reps 40 lbs D escend ing pyramids, on th e other hand, follow a heavy-to-light progres­sian of sets. An advantage of this tech­nique is that the participants can opti­mi ze their time by employing shorter rest periods between sets. Descending Pyramid 1st set 2 reps 40 lbs 2nd set 4 reps 351bs 3rd set 6 reps 30 lbs 4th set 8 reps 251bs 5th set l 0 reps 20 lbs You can incorporate a descending pyramid quite effectively with a push-up. Using thi s heavy-to-light technique, per­form the first se t of push-ups with the standa rd stra ight-body, full-range-of­motion proced ure. To decrease the resis­tance in the second set, place the legs in an open or straddled position. To further decrease the resistance in the third set, place the knees on the floor (matted for protection). You could fini sh with a li ghter set of "half" push-ups or push­ups performed against a step, bench o r wall. SUPERSETS Supersets are two exercises performed consecutively fo llowed by a short rest interval. Supersets may involve working the same muscle group with different exercises or working antagonist muscle groups, such as biceps/triceps, shoul­ders/lats o r ches t/back muscles. For example, after completing a set of rep­etitions on the leg curl machine, the par­ticipant moves directly to the leg exten­sion machine and performs the required repetitions, then re sts for 60 seconds. The exe rcise/rest sequence is repeated three to five times . (Which exercise starts the superse t is unimportant.) Supersets recruit many motor units of the ove rl oaded antagonist muscles. The IDEA TODAY/ SEPTEMBER 1990 4 7 EXERCISE TECHNIQUE (continued) I I ' I I I I II I increase in innervation to both of th e working muscles results in more muscle fibers firing-making both muscles do more wo rk . For most people, it is a very effective technique for overall fitness or for specialized training. Superset exercise l (i.e., leg curls) l set exercise 2 (i.e., leg extensions) l set Rest 60 seconds. Repeat 3 to 5 times. TRISET SYSTEM As the name implies, the triset system consists of three exercises performed in succession with no rest between them. As a fitness practitioner, you have the op-tion of either incorporating three exer­cises for different body parts or over­loading a specific muscle group with three exercise variations. For instance , you cou ld instruct the student to per­form three distinct back exercises, as is shown in the example. The participant moves from one exercise to the next, resting only when all three sets are com­pleted. The sequence is repeated two to five times . Triset exercise l exercise 2 exercise 3 (i.e., variation row) l set (i .e., single-arm row) l set (i .e., upright row w/ elastic) Rest. Repeat 2 to 5 times. 5 lbs Sibs l set GIANT SETS A giant set consists of four to six exer­cises performed one after another, then rep ea ted after a rest . One of the most effective applications for giant sets IS ab­dominal work because you are able to stimulate a great number of abdominal mu scle fiber s. Giant Set (ABDOMINAL EXERCISES) slow crunch, feet on floor reverse crunch, lifting lower torso rotational crunch lateral flexion crunch crunch lifting shoulders & lower torso Perform 8 to 16 reps of each exerc tse in sequence . Rest briefly and repe at. Sample Triset System The following exercises can be used in muscle-conditioning classes or individual strength programs. For best results, perform two to three sets to reach the following goals: • strength-4 to 8 reps • strength and endurance-S to 12 reps • endurance-12 to 15 reps Note: Photographs show the starting position on the left and the end position on the right. Single-Arm Row {latissimus dorsi, rhornb:>ids, biceps, brochialis)-performed with 2- to 5 ­lb dumbbells {or more) on a step or bench . Starting Position: Place one leg on the step, extending the arm on the opposite side of the body straight down {holding the dumbbell). Bend the other arm at the elb:>w and rest it on the knee. The b:>ck is bent forward but straigh t, with the chest squarely focing the Aoor. The leg on the Aoor is slightly bent. Action: Pull the weight directly upward , keeping elbow along the side . Lower the weight slowly and repeal. Perform on other side. Training Tip:Participants hove a common tendency to twist the trunk outward as the elbow is drown up, which con injure the lower bock. Chest and hips must foce the Aoor squarely. Upright Row {upper trapezius , levator scapulae, deltoids, biceps, brach ialis)­performed with elastic resistance on a step or bench. Starting Position: Stand on the step with body erect and arms extended to the side. Grasp the elastic resistance, which has been looped under the step. Action:Slowly pull the arms up until the hands are near the chin. Return to starting position and repeat. Training Tip: It is good to vary the width of the pull. If the hands move out toward shoulder width, the exercise will work the deltoids more . Variation Row (middle and upper trapeziu s, posterior deltoids , rhomb:>ids)-performed with dumbbells {2 to 5 lbs or more) on a step < 0 ~ eor bench . ::; Starting Position: Sit on the step with legs bent and feet placed squarely on the Aoor. Arms are bent at a 90-degree angle at eac h side. Bock is straight and bent slightly for­ward. Action: Slowly pull the arms/elbows up and bock as for as is comfortable . Return to starting position and repeat. Training Tip:Try a "peak" contraction with each repetition by holding the arms for a few seconds at the farthest point back and focus· ing on tightening all the bock muscles. l ;:. e L---------------------------------------------------------------------------------------------------~f 48 IDEA TODAY/ SEPTEMBER 1990 To va ty the giant set, you can easily change the sequence of your exercises and/or modify the tempo. We also rec­ommend periodically combining differ­ent exercises into new giant sets to offer a new stimulus to the body part. QUALITY TRAINING Quality training combines the physi­ology of muscle contractions with proper train ing techniques to get optima l resul ts. T hese advanced training tech­niques are new tools to use in your exercise sessions. \-Vhen performing all exercises, encourage your clients to focus on the muscle, contractin g it to its fullest throughout the complete range of mo­tion. By physically and mentally recruit­ing the maxim um number of muscle units possible, they will be intensifying the technique and will come that much closer to achieving their goals. • © 1990by IDFA, Inc. ;/.11 rights mn-ved. Repro­dzution without pmnissiou is strictly p1·ohibited. NOW ..• The Hottest Low Investment Home Based Franchise Of The 90s - Designed ~ f!j(Ottt 0)(/~ .' You Can Gain Freedom, Independence And Success Right Now As A Kinderdance Franchisee! Help provide a quality movement education program to the 11 million children now attending child care centers. Kinderdance is a carefully structured dance and motor development pro­gram for preschool children which combines the basics of dance and gym­nastics with the learning of vocabulary, numbers, colors and shapes. • 	 Teaching experience not required • 	You provide high energy, enthusiasm and a desire to work with children • 	We provide a proven system, an intensive training program and the continuous marketing and technical assistance necessary to hdp you reach your potential TOTAL INVESTMENT $5,000 - $7,000 If you have the required capital and arc prepucd to make a dcci•ion within the ncrt 3 -6 month• CALL TOLL-FREE l-800-666-1595 2150 Atlantic Street, P. 0. Box 510881, Melbourne Beach, Florida 32951 Call (800) 999-4332 to order, · or send to: IDEA, INC. • 	 6190 Cornerstone Court Eost, Suite 204 San Diego, CA 92121-3773 Closeout!! Champion sweatshirts Our entire stock of IDEA-logo sweatshirts by Champion is available at closeout prices to make room for new designs . Toke advantage of this one-time offer! Special pricing on a functional classic. Choose .either a block sweatshirt with embroi­dered IDEA crest or a gray sweatshirt with : Address----------------------­the imprinted IDEA logo. M-l-Xl : City/State--------------------­Gray (0102(08) Block (0102(01) : Zip ______ Country ______ Members .......... $35))'0 $29.99 : Name _________________________: IDEA member" ------------------­Non-members ....... $)11.00 $35.00 . : Phone ( _______ : Payment method: 0 check lJ money order : : LJ VISA 0 MC 0 Am Ex Exp. date ______ : : Card • -----------------------­: Signature----------------------­Item• Qty. Size Price Total Subtotal Shipping : 3.00 Canada/Mexico : 7.00 Overseas : Contact tOEA Sales tax (CA residents . add 7V.%) TOTAL ' 	 IDEA IT9 : IDEA TODAY/ SEPTEMBER 1990 49 

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Resistance-training techniques

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