Elite Training on Horizontal and Vertical Loading

Two popular ways to perform your resistance workout are horizontal and vertical loading.

Horizontal loading involves doing all sets of a particular body part or exercise before going on to the next body part of exercise.  For example, if you’re working on chest and triceps, perform all the sets of each chest exercise before moving on to the sets of triceps exercises.  This involves taking a rest of 0 to 90 seconds between each set.  It takes more time to complete this type of workout routine.

Vertical loading involves doing one set of an exercise for each body part in the routine before resting, then starting over with the first exercise and running through the routine again, for the desired number of sets.  For example, you’d start with one set of a total body exercise such as a squat to press, then switch to a chest exercise for one set, on to a back exercise for a single set, and so on.  Performing exercise in a circuit style would minimize the rest even more.  Although there is minimal rest between exercises, ther is ample rest between sets of individual exercises.  This form of loading helps weight training serve as cardio, saving time all around. 

For more information on loading, contact us here at Elite.  We look forward to helping you toward your fitness goals.