When designing a resistance training program for women, including a nonlinear program, on the surface there may seem as though there should be a lot of differences between a program designed for males
and a program for females. But in reality there are very few differences between programs designed for men and those designed for women.
Skeletal muscle, whether it is in a male or a female, responds to a resistance training program with similar adaptations.
Generally adult males are stronger than adult females. However, much of this difference is because adult males are simply larger and have greater fat-free mass than their female counterparts. If maximal lower-body strength (1RM) is equated relative to body weight, males and females are very similar, and the similarity increases if maximal strength is expressed relative to fat-free mass or muscle mass. In fact, some studies report females to be stronger than males when lower-body maximal strength is expressed relative to fat-free mass (for review, see Fleck & Kraemer, 2004). This, however, is probably because women have a greater percentage of their fat-free mass in their lower bodies than their male counterparts. This means that men have a higher percentage of their fat-free mass in their upper bodies compared to women and so have stronger upper bodies.
Although total fat-free mass and distribution of fat-free mass may explain strength differences between the sexes, it does not mean that male muscle and female muscle respond differently to training. This will, however, affect the training resistance required in order to stay within a training zone. This simply means that males, especially for upper-body exercises, will need a heavier resistance for any particular training zone. It does not mean that women need to use different training zones when using a nonlinear periodization training program.
In fact, the majority of long-term training studies using a nonlinear periodization training model have had women as participants (for review, see Fleck & Kraemer, 2004).
The differences between the genders in terms of distribution of fat-free mass (i.e., men have a greater percentage of their fat-fat-free mass in their upper bodies) does, however, lead to a possible difference in resistance training programs between the sexes. Upper-body strength and power are very important for success in many sports and activi-ties. With a smaller percentage of fat-free mass in their upper bodies, women are at a disadvantage when performing sports or activities dependent on upper-body strength and power. So to optimize physi-cal performance, upper-body strength and power exercises may be emphasized in a training program slightly more in women than in men. The need for upper-body strength and power to optimize physi-cal performance can be demonstrated quite clearly even in activities that you might not think are dependent on upper-body strength. For
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example, many people, including women, can increase 1RM squat strength by performing only upper-body training. Here the increase in squat 1RM is because the lower body is already capable of perform-ing the squat with more resistance. However, the ability for the lower body to express its maximal strength is limited by the upper body’s ability to support more weight in the squat. Thus for female athletes who are dependent on upper-body strength and power for success, emphasizing upper-body exercises may be appropriate. This can be accomplished by adding one or two more exercises for the upper body or, after the individual is moderately trained, adding one set to some of the upper-body exercises already included in the program.
Generally women increase their fat-free mass or muscle mass to a lesser degree in both absolute terms (pounds or kilograms) and relative terms (percentage of increase) when performing the same weight training program as males. Again, this does not mean that
The same training zones in the nonlinear periodization training model are used for both genders.
the muscle of males and females responds differently to training.
It merely means that when establishing a training goal concerning increases in fat-free mass or muscle mass, the goal should be lower in women than in men.
So there are relatively very few differences between nonlinear periodization programs designed for men and for women. None of the differences causes a significant change in the total design of the program. The differences between men’s and women’s responses to resistance training have been more extensively discussed (Fleck &
Kraemer 2004).
suMMary
A well-kept training log is vital in monitoring training progress and in making modifications to the training sessions in a nonlinear resistance training program. Use of the nonlinear program can be applied in almost any situation, including the training of older adults, children, and women. Optimal sequencing, correct exercise choices, monitoring recovery, and appropriate training goals are the keys to an effective nonlinear program. Reductions in the boredom brought about by a resistance training program as well as a higher quality of training will be realized with the nonlinear approach. The variations possible in nonlinear programming make it ideal for all athletes as well as aver-age people interested in health and fitness goals. Understanding how to evaluate effectiveness of programs and determine the amount of fatigue is also vital for making logical and effective changes in the program used for each mesocycle.
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