LESSON 4

RESISTANCE
TRAINING BASICS
RESISTANCE
TRAINING
PRINCIPLES
The principles of training, exercise order, volume, and rest are
fundamental aspects of designing an effective exercise program
and achieving successful results.

Here's why each of these elements is

PROGRESSIVE OVERLOAD: THIS PRINCIPLE INVOLVES GRADUALLY INCREASING THE
INTENSITY, DURATION, OR FREQUENCY OF EXERCISE OVER TIME TO CONTINUALLY
CHALLENGE THE BODY AND STIMULATE ADAPTATION. WITHOUT PROGRESSIVE OVERLOAD,
THE BODY WILL NOT NEED TO ADAPT, AND FITNESS GAINS WILL PLATEAU.

Principle 1: Progressive Overload

“The Story of Milo”
Milo is a famous wrestler from the 6th century.

He’s known for lifting a baby calf every day until eventually, it became a fully-grown bull. Doing
this every day, in turn, increased Milo’s muscle mass and strength.
But if you don’t challenge yourself, record your results and always try to do a little more
NOTHING is going to change. Please don’t waste your efforts.
Specificity: This principle states that training adaptations are specific to the type of
exercise performed. To achieve specific fitness goals, exercises should mimic the
movements and energy systems used in those activities.

Principle 2: Specificity
“An Elite Marathon Runner Probably Wouldn’t Be Elite At Rugby”
The things you do during training cause specific adaptations to
occur in the body.
You adapt to the things you do most, so it’s vital to pick exercises
which are transferring to the end results you’re after.
Individualization: Everyone responds differently to exercise, so programs should be
tailored to individual goals, fitness levels, and preferences. Considering factors such as
age, fitness level, injury history, and lifestyle ensures that the program is safe and
effective for each person.

Principle 3: Individualization
“No two people’s programs should be exactly the same.
Exercise order
 Exercise order

Compound Before Isolation: Compound exercises, which

involve multiple muscle groups and joints, should generally be
performed before isolation exercises, which target specific
muscles. This approach maximizes energy and strength for the
most demanding exercises.
Large Muscle Groups Before Small: Prioritizing exercises
that target large muscle groups (e.g., legs, back, chest) over
smaller ones (e.g., biceps, triceps, calves) allows for greater
overall muscle recruitment and efficiency in the workout.
 volume
Volume Load: Volume refers to the total amount of work performed
in a workout, typically calculated as sets multiplied by repetitions
multiplied by weight lifted (sets × reps × weight). Manipulating
volume is essential for stimulating muscle growth, strength gains,
and endurance improvements.

Intensity and Volume Relationship: As intensity (weight lifted

relative to one's maximum) increases, volume generally decreases
to accommodate the increased load and maintain proper form and
safety. Conversely, lower-intensity workouts may involve higher
volume to induce fatigue and stimulate adaptation.
Training load
and repetitions
Number of sets
 rest
Recovery and Adaptation: Adequate rest is crucial for allowing the
body to recover from the stress of exercise and adapt to training
stimuli. During rest periods, muscles repair and grow stronger,
energy stores replenish, and the central nervous system
recuperates.

Optimal Rest Intervals: Rest intervals between sets should be

tailored to individual goals and exercise intensity. Shorter rest
periods (e.g., 30-60 seconds) are common for hypertrophy-focused
workouts to induce metabolic stress, while longer rest periods (e.g.,
2-5 minutes) are typical for strength and power training to ensure
full recovery between sets.
STRENGTH - Ability to overcome resistance
- How much force your muscle
can produce
POWER - Ability to overcome resistance in the
shortest period of time
- Explosive strength can be
described as the amount of work performed
over a given period of time
HYPERTROPHY – is an increase muscle mass
that is achieved through exercise like resistance
training.
MUSCULAR ENDURANCE – Generally consists
of a high number of repetitions with a low
weight load
- ability to
contracting muscle, or group of muscle against
resistance such as weight, over period of time.
Basic set system
EXAMPLES OF RESISTANCE TRAINING
There are many ways you can strengthen your muscles, whether at
home or the gym.
Different types of resistance training include:

•Free weights – classic strength training tools such as dumbbells,

barbells and kettlebells.
•Medicine balls or sand bags – weighted balls or bags.
•Weight machines – devices that have adjustable seats with
handles attached either to weights or hydraulics.
EXAMPLES OF RESISTANCE TRAINING
•Resistance bands – like giant rubber bands – providing
resistance when stretched. They are portable and can be adapted
to most workouts. The bands provide continuous resistance
throughout a movement.
•Suspension equipment – a training tool that uses gravity and the
user's body weight to complete various exercises.
•Your own body weight – can be used for squats, push-ups and
chin-ups. Using your own body weight is convenient, especially
when travelling or at work.
 Upper body
Barbell Bench Press (Compound,
Chest, Shoulders, Triceps)
3 sets x 6-8 reps
Rest: 2-3 minutes between sets
Pull-Ups (Compound, Back, Biceps)
3 sets x 6-8 reps
Rest: 2-3 minutes between sets
Seated Shoulder Press (Compound,
Shoulders)
3 sets x 8-10 reps
Rest: 1.5-2 minutes between sets
Bent-Over Rows (Compound, Back,
Biceps)
3 sets x 8-10 reps
Rest: 1.5-2 minutes between sets
Dumbbell Bicep Curls (Isolation,
Biceps)
3 sets x 10-12 reps
Rest: 1-1.5 minutes between sets
Tricep Dips (Compound, Triceps)
3 sets x 8-10 reps
Rest: 1.5-2 minutes between sets
 lower body
Barbell Squats (Compound, Quads,
Glutes, Hamstrings)
3 sets x 6-8 reps
Rest: 2-3 minutes between sets
Deadlifts (Compound, Back, Glutes,
Hamstrings)
3 sets x 6-8 reps
Rest: 2-3 minutes between sets
Bulgarian Split Squats (Compound,
Quads, Glutes)
3 sets x 8-10 reps per leg
Rest: 1.5-2 minutes between sets
Romanian Deadlifts (Compound,
Hamstrings, Glutes)
3 sets x 8-10 reps
Rest: 1.5-2 minutes between sets
Standing Calf Raises (Isolation,
Calves)
3 sets x 10-12 reps
Rest: 1-1.5 minutes between sets
Leg Curl Machine (Isolation,
Hamstrings)
3 sets x 10-12 reps
Rest: 1-1.5 minutes between sets