WHY WE USE DIFFERENT SET/REP RANGES, WEIGHTS AND REST PERIODS FOR DIFFERENT FITNESS GOALS
PART 2-STRENGTH
We gave a description of the
three energy systems and fuel sources your body uses in Part 1 of this series in
yesterday’s article. READ IT HERE In today’s
article we’ll start to relate them to different training styles for
different goals.
Below is a chart summarizing the 3 energy systems.
SYSTEM | FUEL | DURATION | RECOVERY | ORDER | ADAPATIVE RESPONSE |
ATP-CP | ATP STORED IN CELL | 5-10 SEC | 5 MIN | 1 | STRENGTH |
GLYCOGEN | ATP CONVERTED FROM CARBS | 1 MIN | 1-2 MIN | 2 | GROWTH & FAT BURN IN RECOVERY |
OXIDATIVE | OXYGEN & FAT | MIN TO HRS | VARIES | 3 | STAMINA & FAT BURN |
Strength
Training
Strength competitors are
usually not too concerned with being lean or possessing a great deal of
stamina. Their main focus is moving the largest amount of weight possible (that
could include moving an opposing linemen), or throwing the shot the farthest or
hitting the ball the farthest.
Competitions for strength
athletes involve one huge effort in one quick movement lasting only seconds at
the most with several minutes between each effort.
If you want to be a champion
chess player you don’t practice by playing checkers. You train for chess. If
your goal is big dead lifts you do big dead lifts.
A
note before we start building our workout. No matter what your size there are
upper limits to building pure muscular strength. Otherwise competitors could
keep getting stronger indefinitely.
A
huge part of strength is training your central nervous system (CNS). That’s
what practice is often about. As you train repetitively your CNS will try to
find the most efficient way to handle it. You practice form over and over
trying to find the most energy efficient way to get it done. Your CNS adapts by
“learning” to recruit more and more muscle fibers on each lift. The CNS begins
to predict what’s needed and adapts accordingly. The best strength athletes,
given equal size, are the ones who have the best form and technique. But you
can also fatigue and over work the CNS.
Look at the chart above and
the correct training protocol is obvious:
·
Reps-How
many reps can you do with heavy loads in 5-10 seconds? 5 to 10 seconds max
divided by 2 to 3 seconds per rep=2 to 5
reps.{
When doing heavy compound lifts you should actually be doing 1 rep 5 times.
Reset at the starting position with a minor pause (1 second or so) between each
rep. Not doing so can easily cause form to deteriorate quickly with resulting
injury.}
·
Rest period- It
takes your body up to 5 minutes or
longer to replenish ATP stored in the cells.
·
Sets- usually 4 to 8 sets or until form starts to
falter from fatigue
·
Weight-85-100%
of your 1RM (1 Rep max). The weight you use is solely determined on how many
reps you can get with good form. If you can do 6 or more reps in 5-10 seconds
without form deteriorating you need to increase the weight. If you don't know your true 1 RM you can estimate it HERE
In Part 3 we’ll discuss hypertrophy
(muscle growth).
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