Strength training: 8 variables that matter

Strength training involves more than lifting weights and logging sets. A good program brings volume, intensity, exercises, rest periods and frequency together to serve the same goal.

The simple truth is that the same program can build strength for one person, improve endurance for another and leave a third feeling fatigued. The difference lies in how the training variables fit together.

Why does strength training need a clear plan?

Designing an appropriate training program is the key to successful strength training at any age or fitness level. A strength training program is more than a random sequence of exercises: it combines variables that you can adjust to suit your goal.

The original research describes these acute variables as follows: 1) types of muscle action used; 2) intensity; 3) volume, or the number of sets and rep count; 4) exercise selection; 5) exercise order and workout structure; 6) rest periods between sets; 7) repetition speed, or tempo; 8) training frequency.

Change even one of these and you change the training stimulus. This can help you stay motivated, break through a plateau and target improvements in muscular strength, muscle mass, power or local muscular endurance more precisely. Kraemer & Ratamess 2004 emphasize that an appropriate strength training prescription must be based on a specific goal.

How does strength training work?

Most strength training programs use dynamic repetitions. This means each repetition includes both concentric and eccentric muscle actions. Isometric muscle actions usually play a secondary role, although advanced programs may deliberately incorporate them.

For example, more complex programs may include functional isometrics, supramaximal eccentric work and the use of bands or chains. These techniques are mainly used to maximize gains in muscular strength and hypertrophy (Kraemer & Ratamess 2004).

Intensity

Training intensity describes how much weight or resistance you use. It does not exist in isolation: exercise order, volume, frequency, muscle action type, tempo and rest periods all influence it.

So what actually happens as the weight increases? Very heavy or near-maximal weights recruit motor units differently from light and moderate weights. As you become stronger and your muscles grow, lifting the same weight may require less activation. Intensity therefore needs to increase over time to recruit higher-threshold motor units (Kraemer & Ratamess 2004).

Volume

Volume describes the total amount of work you do in a workout. In practice, it is usually assessed through the number of sets and rep count, but the number and type of exercises also matter, as does how often you perform them each day, week or month.

One simple way to estimate the amount of work is to calculate: repetitions x weight lifted (Stone et al. 2000). To adjust volume, you can change the number of exercises, the number of sets or the rep count per set. High-volume programs may have a greater effect on body composition and endurance-related factors than low-volume programs (Stone et al. 2000).

Strength training and exercise selection

Exercises broadly fall into single-joint and multi-joint categories. Single-joint exercises work one joint or major muscle group. Leg extensions and leg curls, for example, help you target a specific muscle more precisely and usually require less technical skill.

Multi-joint exercises, such as bench presses, squats, snatch pulls and cleans, involve more joints and a greater amount of muscle mass. They require better coordination but are generally very effective at building muscular strength and power (Kraemer & Ratamess 2004).

Exercise order matters too. There are 3 common structures: 1) full-body workouts; 2) upper/lower-body splits; 3) muscle-group splits. Beginners often do well with a full-body program, while advanced trainees may need a more specific split.

Rest periods are the next major variable you can adjust. Their duration depends on intensity, your goal, your training level and the energy system involved. A study by Rahimi 2005 compared three different rest periods between sets of squats: 1.2 and 5 min, using a load of 85% 1RM. The 5 min rest period proved the most effective. However, shorter rest periods, such as 1min, may be better suited to training for muscle hypertrophy and local muscular endurance.

Tempo depends on intensity, fatigue and intent. A slow repetition is not automatically better than a fast one. Repetition speed is especially important in power training because your nervous system learns to produce force at the speed at which you train it.

Strength training: practical recommendations

If your goal is strength, include heavier compound exercises, longer rest periods and enough recovery in your program. If your goal is muscle mass, make sure your training volume is sufficient and you work each muscle from several angles. If your goal is endurance, shorter rest periods and a higher rep count may be more appropriate.

Training frequency refers to how many times you perform an exercise or train a muscle group each week. The original text gives 1 week as an example of a period over which frequency can already influence adaptations. High intensity increases recovery time, especially with compound exercises.

Advanced lifters and bodybuilders may use high-frequency training, such as 4-6 workouts per week. That does not mean everyone should do the same. Honestly, it is better to start with a program you can actually recover from and change only one variable at a time.

Strength training FAQ

Do you always need to lift heavy in strength training?

No. How heavy you lift depends on your goal. Higher intensity is important for developing strength, but volume, rest periods and exercise selection also play a major role in building muscle mass and endurance.

Should beginners follow a full-body program?

Often, yes. Full-body training teaches you the basic movement patterns and stimulates your muscles several times a week. Later, you can move on to an upper/lower-body split or a split organized by muscle group.

When should you change your program?

If your progress stalls, your recovery is poor or you lose motivation, it is worth reviewing the variables. Start with volume, intensity, rest periods and frequency rather than changing exercises at random.

References

Kraemer, W.J; Ratamess, N.A (2004). Fundamentals of Resistance Training: Progression and Exercise Prescription. Medicine & Science in sports & exercise. 36(4): 674-688

Stone, M.H; Collins, D; Plisk, S; Haff, G; Stone, M.A (2000). Training principles: evaluation of modes and methods of resistance training. National Strength & Conditioning Association 22(3): 65–76

Rahimi, R (2005). Effect of different rest intervals on the exercise volume completed during squat bouts. Journal of Sports Science and Medicine. 4: 361-366

Author: Marko Mumm

Source:Turg.Fitness.ee

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