6. Principles of Weight Training

The previous chapter discussed the variables that should be considered when designing a training program. This chapter will discuss how to design a training plan by modifying the training variables over time. Based on the muscle physiology and the adaptations that take place after training, some principles have been derived in order to simplify the procedure of designing a training plan. These principles (ACSM 2009, Kraemer and Ratamess 2004, Johnston 2013) are:

Other principles are:

The last three principles are indirectly included in the progressive overload, specificity, and individuality principles respectively and will be discussed there.