Repetitions For Maximal Size/Strength

[Guest guest]

Gus Karageorgos wrote:

<For instance have a look at any books/articles written by Poliquin,

Hatfield, Kraemer, Fleck, , etc. Many of them advocate using different

rep ranges for different muscle groups depending on fiber-type, etc. and most

of them (in particular, those who advocate periodization), suggest using a

lower intensity, higher volume during " hypertrophy " phases. While this may be

a popular belief is it really based on scientific evidence?>

*** This proliferation of hard and fast quantitative formulae, like those

involving TUT (Time Under Tension) and Tempo training, constitutes the major

reason why I commenced writing of the " Supertraining " textbook with a

questioning of these standards. Here is an extract which relates

specifically to this issue.

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RESISTANCE TRAINING FOR DIFFERENT PURPOSES

Siff MC Supertraining 2000 Ch 1.1.1

The regimes of resistance training classically used to produce strength,

power, muscular endurance or muscle hypertrophy may be summarised in the form

of Table 1.1 of recommendations based on research and experience (Note that

this table refers to dynamic and not isometric training regimes).

This scheme, however, does not take into account the complexity of the

phenomenon of strength or the other strength-related qualities of

neuromuscular performance, such as strength-speed, explosive strength,

flexibility-strength and strength-endurance.

It is the major objective of this book to investigate the scope of sport

specific strength training in far greater depth than implied by the

generalised scheme of Table 1.1 and thereby enable the exercise professional

to apply this information in practice......

TABLE 1.1 This table summarises all the intensities, reps, sets, durations

and tempos that traditionally are considered to produce qualities such as

hypertrophy, power and strength.

Later in this text, it will be shown that the effective and safe prescription

of resistance training should begin with an understanding of force-time and

related curves concerning the patterns of force production in sport and

resistance training (this is what I call " Biomechanics as an Ergogenic Aid " .)

On this basis we can identify several major objectives of strength

training, namely:

* To increase maximal or absolute strength

* To increase explosive strength (large force in minimal time)

* To increase the Rate of Force Production

* To enable the muscles to generate large forces for a given period

* To enable the muscles to sustain small forces for a prolonged period

* To increase muscle and connective tissue hypertrophy

The summary of training approaches given by Table 1.1 may be adequate for the

average personal trainer or coach dealing with the average client or lower

level athlete, but it needs to be expanded upon to take into account the

objectives stated above. In particular, it needs to distinguish between

methods concentrating on neural adaptation versus the different types of

hypertrophy and muscle endurance. This is done at length in later chapters.

Methods involving a large training volume (many repetitions) are referred to

as extensive methods and any phase which relies on a high volume of low

resistance training is referred to as an extensification or accumulation

phase. Conversely, high intensity, low volume methods are known as intensive

methods and a phase comprising this type of training is referred to as an

intensification phase. The early stages of training usually begin with an

extensive phase to lay the foundation for the greater demands imposed by the

subsequent intensive phase with heavy resistance and few repetitions (Fig

1.3). In fact, the long-term training system known as periodisation is based

on cyclically alternating extensive and intensive phases of exercise chosen

to timeously enhance given components of fitness such as strength,

strength-speed and strength-endurance (see Chapters 1.14, 5.5 & 7.5)......

The traditional approaches to strength conditioning usually regard the

following variables as the most important in a weight training programme:

* magnitude of the load

* number of repetitions

* number of sets

Training programmes based entirely on these variables, however, are seriously

incomplete and limited in their long-term effectiveness, especially as a form

of supplementary training for other sports. Factors such as the following

must also be taken into consideration:

* the type of strength fitness required

* the type of muscle contraction involved (isometric, concentric, eccentric)

* the speed of movement over different phases of movement

* the acceleration at critical points in the movement

* the rest intervals between repetitions, sets and workouts

* active versus passive rest/recuperation intervals

* the sequence of exercises

* the relative strength of agonists and antagonists, stabilisers and movers

* the development of optimal static and dynamic range of movement

* the strength deficit of given muscle groups

* the training history of the individual

* the injury history of the individual

* the level of sports proficiency of the individual.

The last-mentioned factor is of exceptional importance, because the advanced

athlete responds to a given training regime very differently from a novice.

For instance, the exact sequencing of strength, strength-speed and

hypertrophy means in a workout or microcycle is of little consequence during

the first weeks or months of a beginner's training, but is very important to

a more experienced athlete. Moreover, loads as small as 40% of 1RM can

significantly enhance the strength of a beginner, but have no strengthening

effect on an elite athlete...

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Dr Mel C Siff

Denver, USA

Supertraining/