Free weight training versus weight machine is an example of mode of training. Finally, using an isokinetic machine as oppose to an isotonic weight machine is an example of mode of training. Resistance refers the amount of weight used. The heavier the weight the greater the resistance. Sets refers how many time one does a particular weight lifting exercise.
Repetitions are the number of times a weight is lifted in each set.
To train for strength, 3-12 repetitions are recommended. If muscular endurance development is the objective, each set should consist of more than 12 repetitions. Frequency of training is simply how often or the number of days the exercise is performed. Regardless of the training protocol, following a maximum strength-training workout, it is recommended that the muscles be allowed about a 48 hour rest interval so that adequate muscle recovery may take place. It is very important to consult a fitness specialist if you are wanting to develop a strength training program.