The strength training toolbox

This strength training toolbox brings together quick answers on post-workout carbohydrates, set volume, reps and strength comparisons.

The toolbox: how much carbohydrate do you need after a workout?

12-72 reps per workout: 0.6 g/kg of fat-free body weight
72-200 reps per workout: 0.8 g/kg of fat-free body weight
200-360 reps per workout: 1.0 g/kg of fat-free body weight
360-450 reps per workout: 1.2 g/kg of fat-free body weight

What is the optimal workout volume in sets?

Very high volume: 35 or more sets
High volume: 25 – 34 sets
Moderate volume: 15 – 24 sets
Low volume: 5 – 14 sets

http://www.t-nation.com/free_online_article/sports_body_training_performance/high_intensity_versus_high_volume

How do you know when you have progressed from beginner to intermediate, and from intermediate to advanced?

Untrained – someone who has never trained regularly.
Novice or beginner – someone who has trained regularly for 3 – 9 months.
Intermediate – someone with up to 2 years of regular training experience.
Advanced – someone with several years of training experience and a clear aim of reaching a competitive level.
Elite – competitive athletes with several years of training experience who compete successfully in their sport. Fewer than 1% of athletes reach this level.

What is the relationship between intensity, or load, and reps?

Strength training typically uses loads of 60 – 100%. The relationship between the weight lifted and the rep count in a set taken to failure is as follows:

Which exercises recruit the most muscle fibers?

A muscle contraction is actually triggered by an electrical impulse from the central nervous system. The exercise that sends the greatest number of electrical impulses, at the greatest intensity, to a muscle through its nerves also recruits the most fibers in that muscle. Lorenzo Cornacchia has conducted a series of electromyographic tests to determine which exercises produce the highest levels of recruitment in different muscle groups.

http://www.brianmac.co.uk/weight.htm

How many reps should you do per set?

1 – 3 reps – maximal strength, achieved largely through improvements in neural coordination.
4 – 6 reps – maximal strength with noticeable muscle hypertrophy.
6 – 12 reps – muscle hypertrophy, with improvements in strength as well.
12 – 20 reps – strength endurance with muscle hypertrophy.

http://www.brianmac.co.uk/weight.htm

How can you estimate your maximum lift, or 1RM, from a set taken close to failure?

2 x = 1.07
3 x = 1.12
4 x = 1.15
5 x = 1.18
6 x = 1.21
7 x = 1.24
8 x = 1.27
9 x = 1.30
10 x = 1.33

Bench press, squat and deadlift values can vary; here are the separate multipliers for each lift:

http://www.impulseadventure.com/weights/pred1rmx.html

How does your bench press and leg press strength measure up?

Divide your bench press or leg press personal best by your body weight. This gives you a ratio you can compare with the table. For example, 370 kg/88 kg equals 4.2, which is excellent.

*** Compiler’s note: in my opinion, these leg press ratios would be more appropriate for the squat!!!

How do you know where you stand on push-ups, sit-ups and pull-ups?

The test lasts 1 minute. For sit-ups, keep your hands behind your head, your knees bent and your feet flat on the floor. A partner holds your feet during the exercise, and your elbows must touch your knees.

Compare your results:

*** Women’s push-ups are performed with the knees on the floor rather than the toes.

http://www.sport-fitness-advisor.com/strengthtests.html

Underhand pull-ups: your chin must clear the bar, and your arms must straighten fully at the bottom. There is no time limit; the test is actually intended for 16 – 19-year-olds:

http://www.brianmac.co.uk/chinstst.htm

*** To find and compare your results, divide both the body weight and the weight lifted shown in the table by 2.2 to get the weights in kilograms. The links below the tables also include women’s results for the corresponding lifts!!!

Author: Janar Rückenberg

Come and train! ArtGym