delorme and oxfords technique

WHAT IS DELORME TECHNIQUE?

IN BRIEFDeLorme technique is, a method of exercise with weights for the

purpose of strengthening muscles in which sets of repetitions are repeated with rests between sets. The technique involves isotonic exercise and determination of the maximum level of resistance.

Delorme Technique History Right after World War-II Dr. Thomas

Delorme of Harvard Medical School developed a technique that he called Progressive resistance exercise(PRE) to strengthen muscles.

10 REPITITION MAXIMUM or 10RM:- In PRE, the subject is first tested to determine the max weight that he/she can lift 10 times, this is known as 10Repitition max or 10 RM.

HISTORY contd…..Delorme then would ask subject to lift

various percentages of 1oRM starting at 10%, 20%, 30%,etc, up to 100% (Later he modified to 50%, 75% & 100% of 10RM).

Subject exercises daily and then retests to determine a new 10RM each week.

The progress of the subject is determined by increase in 10RM from week to week and not from 50%,75%, or 100% of 10RM…

IMPORTANT:-The progressive part in “Progressive

Resistance Exercise” refers to progression from week to week and not from 50%, to 75% to 100%.....

DeLormes AxiomDeLormes Axiom States that high intensity,

low repetition exercise builds strength and low intensity, high repetition builds enduarance. And that each of these two types of exercise is incapable of producing the result obtained by other type……

PROCEDURE OF DeLormes TECHNICQUE

First the 10RM of that muscle group is determined.

Then three sets are made of 6 to 12 rep eg:- 1st Set of 10 rep @ 50% of 10RM 2nd Set of 10 rep @ 75% of 10RM 3rd Set of 10 rep @ 100% of 10RM (ALL THE THREE SETS ARE TO BE

WORKED OUT AT A SINGLE SESSION) after each set a little rest is given This is done everyday for a week until new

10RM is determined

On set 1 you perform 10 rep with 50% of 10RM.

On set 2 you perform 10 rep with 75% of 10RM.

On set 3 you perform 10 rep(or as many as it takes to reach fatigue) with actual 10RM

IMPORTANT:-The first two sets act as a warm up sets

because the weight is relatively light given the no. of repetition you have to perform it. It is just the last set that actually can be considered as working set…….

HISTORYZinovieff, a physician who worked at England's

United Oxford Hospitals, published a revision of DeLormes program that he named Oxford technique(1951)

Zinovieff found that in the DeLormes technique the patient were too fatigued to complete the final set of 10RM exercise. He suggested reversing the system, starting with 10RM on the first set of 10 rep and progressively reducing to 75% and then to 50% on each successive set of rep.

Every thing else remains the same in Oxfords Technique..

DIFFERENCE BETWEEN DeLorme and Oxford

DeLormes Technique@10 repOxford technique@10 rep

1st set of 50% of 10RM

2nd set of 75% of 10RM

3rd set of 100% of 10RM

1st set of 100% of 10RM

2nd set of 75% of 1oRM

3rd set of 50% of 10RM