Originally the training systems were proposed by strength coaches and although there are not major findings that indicate that a system is better than another, it is believed that the planning and the mix of these variables can bring better results than the use of a single system.
It is important to know every system so that you can make maximum use of the training variations thus allowing new stimuli.
As the text was a little long and aimed not be a tiring reading, divide the publication into two parts, confer below the first part:
1. System of multiple sets: Haracterized by the use of 2 or more sets with the same load. It can be used with any load and any number of repetitions in accordance with the purpose (Fleck and Kraemer, 2006).
2.System of simple series: Known to use only one set for each exercise. System less used compared to the multiple sets, however, an interesting alternative primarily as a training supplement (FLECK and KRAEMER, 2006).
3. Volume system: Characterized by using multiple sets of up to 6 replicates and high loads. Widely used for training for muscular strength gains (FLECK and KRAEMER, 2006).
4.System of “Stolen” repetition: Widely used among bodybuilders, such a system is characterized by the use of other muscle groups to assist in the execution of the movement, for example: In an exercise barbell, the practitioner uses a lumbar compensation to start movement, thereby, realizing it more overhead than running correctly. Old study Leighton et al. (1967) emphasizes greater strength gains with this method compared to other nine, but only bodybuilders should use this system to increase the risk of injury to other people.
5.System of exhaustion: If the execution of the series without a pre stipulated amount of reps, but until concentric failure (FLECK and KRAEMER, 2006). As mentioned in a previous publication, studies highlight that series to exhaustion are more effective than series that do not reach such a state.
6.System of force of repetition: It is an extension of the exhaust system. When the practitioner reaches exhaustion, the wizard helps you complete more 3 or 4 repetitions beyond its limits. Such a system can cause a complete exhaustion, especially when the practitioner has difficulty reaching this state.
7.System of burning: Another extension of the exhaust system. After reaching concentric failure, they are held up to 6 repetitions incomplete and with greater speed causing the burning sensation that name to the system (FLECK and KRAEMER, 2006).
8.System of circuit: Characterized by performing “stations”. The practitioner performs a set of each exercise with minimal rest to go through all seasons. To complete the circuit, it uses a higher range to a minute and are executed every again. They can be used as many series the coach deems necessary. Often used is charging 40-60% 1RM and with increased purpose of fitness, weight loss and training time savings (FLECK and KRAEMER, 2006).
9.System Bi-set: If the execution of the two exercises of the same muscle group with minimal or no rest in between in order to reach exhaustion.
10.System Tri-set: If the execution of three exercises of the same muscle group with minimal or no rest in between in order to reach exhaustion.
11.System Triple: Please find the circuit system parts, however, are composed of only three years in the same segment, upper or lower, with little or no rest in between. An example might be Front Elevation, Triceps Pulley and direct thread. Both of the upper limbs, however, separate muscle groups (Fleck and Kraemer, 2006).
12.System of Alternate Series (Combined or Composite): It is characterized by using two exercises with minimal or no gap between them, however, from different regions of the body. An example would be a knee extension running and elbow extension (FLECK and KRAEMER, 2006).