Optimal training for Strength or Size - UK-Muscle Body Building Community

SportDr · 27-01-2005, 06:12 PM

It doesn't look like much but the info below is based on a review paper which coverd 107 experiments into resistance training. I have condensed the information here for you to settle a few debates:

Optimal training for Strength or Size

Strength

80-85% of 1 rep max (1 RM)

1-6 repetitions.

2-6 sets per bodypart

Long rest intervals of 120-180 seconds for isolation and 180-300 seconds for compound.

4-5 day per week training frequency split routine.

Hypertrophy

70-80% of 1 rep max (1RM)

6-12 repetitions.

6-8 exercises with multiple sets.

Moderate to heavy load

Moderate to high repetitions

Short rest intervals of less than 60-120 seconds.

The reasons for all the above statements are many, including fibre type utilisation, energy systems, force tension relationships etc etc. Each is the product of comparison of many studies and is what was found to produce the best results under laboratory conditions.

This being said there is room here for two more categories, power and co-ordination.

Co-ordination
For anyone starting weight lifting for the first time, you will go through a phase approximately 6-12 weeks where you will not usually grow significantly. This is the neuromuscular phase where your brain is teaching your muscles to work more efficiently, you will get strong quicker here than at any other time whilst lifting. To pass this phase as quickly as possible keep the load moderate and the reps in the 6-12 range as this is optimal for improving co-ordination. You will also be strengthening connective tendons, so be patient and avoid future injuries.

Power
I don't know everything!! lol

Hope you enjoyed that

SD

**big** · 27-01-2005, 06:17 PM

Good stuff SD!

Every time a study is done like this, the results/suggestions are different! There are countless experiments which show that 1 set is as good as multiple - and countless the other way around.

Did it say anything about how close to failure they recommend? The hypertrophy suggestions are saying 20 sets per bodypart on average?!? How many days per week? That sounds exactly what I was doing when I overtrained drastically (while on juice too!). Did the study say anything about changing things up regularly?

winger · 27-01-2005, 06:54 PM

Quote:

Originally Posted by big

Did it say anything about how close to failure they recommend? The hypertrophy suggestions are saying 20 sets per bodypart on average?!? How many days per week? That sounds exactly what I was doing when I overtrained drastically (while on juice too!). Did the study say anything about changing things up regularly?

Bump.
6-8 exercises with multiple sets.

I would bet that the guy that trains like this would fall catabolic during his routine if he wasn't taking in some fast carbs during this kind of training.

SportDr · 27-01-2005, 06:57 PM

Quote:

Originally Posted by big

Good stuff SD!

Every time a study is done like this, the results/suggestions are different! There are countless experiments which show that 1 set is as good as multiple - and countless the other way around.

Did it say anything about how close to failure they recommend? The hypertrophy suggestions are saying 20 sets per bodypart on average?!? How many days per week? That sounds exactly what I was doing when I overtrained drastically (while on juice too!). Did the study say anything about changing things up regularly?

Hiya Big,

The study did compare experiments on one or multiple sets and found multiple to have the advantage but not by much. The point here is that for the extra effort you don't gain much extra strength/size.

All sets were to failure I assume although it doesn't mention it directly. Referring to them in refernece to the 1 RM indicates they are to failure.

I see what you mean Big, it is a lot of volume and could lead to overtraining, none of the studies combined all the factors in the way I have detailed them here so it would be difficult to say, definately not for beginners though and should be periodised like any training with breaks for strategic deconditioning.

Days per week were 4-5 which compared favourably over 2-3 or 3-4.

SportDr · 27-01-2005, 07:00 PM

Quote:

Originally Posted by winger

Bump.
6-8 exercises with multiple sets.

I would bet that the guy that trains like this would fall catabolic during his routine if he wasn't taking in some fast carbs during this kind of training.

Possibly Winger, you could need the carbs during the high reps low moderate intensity as this form of exercise stresses the glycolytic system also. Strength training only stresses the ATP-Pcr system. It does recommend sessions don't last longer than one hour and as I have stated before, your muscle and liver contain more than enough cho for that period.

SD

winger · 27-01-2005, 07:08 PM

Dont forget about age also. I feel the older you are the less you have to do.
I knew a guy that was in his 40's that got a routine from Franco Columbo. Franco set him up on a routine that was once a week each bodypart. He was doing twice a week each bodypart in the past. This guy grew so fast I thought he was on gear. The whole time the older guy was overtraining. This was 20 years ago at least.

**big** · 27-01-2005, 07:28 PM

Quote:

Originally Posted by SportDr

All sets were to failure I assume although it doesn't mention it directly. Referring to them in refernece to the 1 RM indicates they are to failure.

IMO, if you can do 20 sets to failure in one training session, then you weren't really going to failure!

SportDr · 27-01-2005, 09:05 PM

Quote:

Originally Posted by big

IMO, if you can do 20 sets to failure in one training session, then you weren't really going to failure!

Well the data says thats what it takes, but it does add that this volume needs to be closely monitored to prevent overtraining.

SD

winger · 28-01-2005, 01:09 AM

Quote:

Originally Posted by SportDr

but it does add that this volume needs to be closely monitored to prevent overtraining.

SD

Ya think!

27-01-2005, 06:12 PM	#1 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,623	Optimal training for Strength or Size It doesn't look like much but the info below is based on a review paper which coverd 107 experiments into resistance training. I have condensed the information here for you to settle a few debates: Optimal training for Strength or Size Strength 80-85% of 1 rep max (1 RM) 1-6 repetitions. 2-6 sets per bodypart Long rest intervals of 120-180 seconds for isolation and 180-300 seconds for compound. 4-5 day per week training frequency split routine. Hypertrophy 70-80% of 1 rep max (1RM) 6-12 repetitions. 6-8 exercises with multiple sets. Moderate to heavy load Moderate to high repetitions Short rest intervals of less than 60-120 seconds. The reasons for all the above statements are many, including fibre type utilisation, energy systems, force tension relationships etc etc. Each is the product of comparison of many studies and is what was found to produce the best results under laboratory conditions. This being said there is room here for two more categories, power and co-ordination. Co-ordination For anyone starting weight lifting for the first time, you will go through a phase approximately 6-12 weeks where you will not usually grow significantly. This is the neuromuscular phase where your brain is teaching your muscles to work more efficiently, you will get strong quicker here than at any other time whilst lifting. To pass this phase as quickly as possible keep the load moderate and the reps in the 6-12 range as this is optimal for improving co-ordination. You will also be strengthening connective tendons, so be patient and avoid future injuries. Power I don't know everything!! lol Hope you enjoyed that SD __________________ I don't like Sports and I am not a Doctor! You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819

27-01-2005, 07:08 PM	#6 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,215 Blog Entries: 1	Dont forget about age also. I feel the older you are the less you have to do. I knew a guy that was in his 40's that got a routine from Franco Columbo. Franco set him up on a routine that was once a week each bodypart. He was doing twice a week each bodypart in the past. This guy grew so fast I thought he was on gear. The whole time the older guy was overtraining. This was 20 years ago at least. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-01-2005, 06:17 PM	#2 (permalink)
big Super Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,188	Good stuff SD! Every time a study is done like this, the results/suggestions are different! There are countless experiments which show that 1 set is as good as multiple - and countless the other way around. Did it say anything about how close to failure they recommend? The hypertrophy suggestions are saying 20 sets per bodypart on average?!? How many days per week? That sounds exactly what I was doing when I overtrained drastically (while on juice too!). Did the study say anything about changing things up regularly?