Strength Training
Structuring a plan for optimal gains
If you don’t know by now, resistance training is imperative to our health and longevity.
Period.
One, resistance training wards off sarcopenia – age-related muscle loss — a major risk factor for mortality in older adults as it increases the risk of falls.
Two, it protects against osteoporosis – excessive bone weakening — another threat for mortality as a fall is more likely to lead to a fracture.
Three, it’s an incredible way to boost our metabolic system as it increases our resting energy expenditure and exponentially decreases the risk for metabolic diseases such as Type 2 Diabetes.
I could continue to run down the line, but I’ll stop there.
Many people don’t realize that resistance training is a relatively broad term.
Taking into consideration some of the nuances may just transform your current training program and put you in a spot for more gains.
Today’s conversation will answer a few questions and provide the most optimal set and repetition schemes, best exercises for muscle gain, how intense the exercise needs to be, and beyond.
First, let’s address the elephant in the room…
Optimal = Best?
The most optimal strength training routine FOR YOU is likely not the absolute “best” for muscle gain and improvement.
By optimal, I’m referring to maximizing the gains you can make with your current schedule, demands, and the dedication you’re open to putting in. It’s the minimum effective dose necessary and would fall in the first dark blue section on the left when looking at the chart below.
Best, on the other hand, is going completely gung-ho and squeezing out every ounce of potential to achieve the maximum yield possible — it’s the peak on the curve.
I can confidently say that most individuals want to do the minimum necessary to gain a little muscle, look good, and feel strong.
Is an extra two or more hours in the gym each week something you’re willing to sacrifice for marginal gains?
For some, the answer is yes.
However, most would answer no.
Optimal depends on your goals, time availability, and a plethora of lifestyle factors.
Keep that in the back of your mind as we move forward.
However, if you are a person who wants to achieve the absolute most out of yourself regardless of how much time or effort you’ll have to put in, get in contact with me and I’ll show you the way.
Hypertrophy vs. Strength
It’s also important to break down two words that are constantly tossed around.
Simply put…
Hypertrophy is an increase in muscle SIZE. This is what’s visible and what many strive for to boost their aesthetic.
Strength refers to the amount of weight one can lift. Gains in strength arise from both neural adaptions (being able to activate more muscle) as well as hypertrophy, growing more muscle.
It was often thought that the approach to resistance training should be drastically different if the goal is to get stronger versus grow muscle.
However, that no longer holds up in research studies.
There’s a significant overlap between the two.
And most want a combination of both – to put on some muscle and get stronger.
Compound vs. Isolation Exercises
Two more terms to address.
A compound exercise is one where you use a large number of muscles as multiple joints are moving simultaneously.
Squats, lunges, horizontal pressing, and rows fall under this umbrella.
Conversely, an isolation exercise does what the name suggests, isolates a particular muscle.
Consider a bicep curl, triceps extension, and calf raise as a few examples.
Which ones are the best?
Well, that depends.
I’d err on the side of compound exercises although isolation exercises have their place at the table!
And here’s why I say that.
Sets, Repetitions, Frequency
To make improvements in our muscle health, we must dose appropriately.
We can’t just touch a weight once per month, cross our fingers, and hope for the best.
Here’s where we come back to the conversation on optimal vs. best.
Research shows that as few as 1-4 weekly sets per muscle group is sufficient to maintain and even improve muscular gains.
The one caveat is that this minimalist approach to strength training must be done at an incredibly high effort level – many call this “going to failure” meaning you lift the weight until you can no longer continue.
Something most people are not attracted to — understandably so.
Thus, the sweet spot tends to be ~10 sets per muscle group per week, not going to the failure point.
Will more be better? Likely, but we’re talking optimal here.
Beginners will even benefit from ~5 sets per muscle group per week.
When using compound movements as discussed above, it’s easy to hit this mark.
Doing a squat variation 3 times weekly for 3 sets each will get you to 9 sets total for both your quadriceps and glute muscles. (Remember, it’s per muscle group.)
Not too shabby.
As you can tell, it may benefit to have a personal trainer on your side to help you approach this appropriately… (wink, wink).
Now, how many repetitions should you be doing in each set?
The range of repetitions to make hypertrophy gains is broad: 6-30, even more/less will do the trick but this is what research shows to be ideal.
For strength gains, again, building muscle tissue will make you strong in itself.
However, for MAXIMAL strength (say you’re performing in Olympic weightlifting), 1-5 repetitions with very heavy weight per set seems to be the best.
But, this isn’t a safe way to train for most individuals.
Therefore, the 6-12 repetition range with moderate weight is what I find best to get a healthy combination of hypertrophy and strength gains.
How Intense?
Now what most don’t like to hear.
Even if you are not doing the 1-4 set per week heavy weight protocol where you are lifting until failure, being intentional about your lifting effort is critical to make progress.
You must give the muscle a reason to adapt and get stronger/bigger.
Here’s an easy way to approach this.
For each set, go to the point where you feel as though you could do 2-3 more repetitions before you wouldn’t be able to do any more with proper form… stop there.
And yes, it should be burning at this point.
Even more important, be safe while you do this.
Rest
One thing that’s often not addressed in resistance training programs is rest periods.
These workouts should NOT feel like you’re doing cardio training.
Your goal shouldn’t be to get a sweat in and be out of breath.
That’s what cardiovascular focused days are for.
When you’re in the gym doing strength training, the goal is to strengthen and build your muscle tissue.
One way to ensure you’re exerting enough lifting intent is to rest an adequate amount of time between each set of exercise.
Research shows that 1-5 minutes tends to be the sweet spot.
If nothing else, give me 60 seconds before you do another set!
Tracking
Last thing, track the weights you use for your workouts whether that be on your phone or paper to ensure progress.
You shouldn’t be lifting the same amount week after week — the weight should be going up if you’re doing resistance training properly!
Quote of the week:
“If you think lifting weights is dangerous, try being weak. Being weak is dangerous.” - Bret Contreras
Sources:
DOI: 10.1007/s40279-021-01490-1
DOI: 10.1007/s40279-017-0762-7
DOI: 10.1249/MSS.0000000000001764
DOI: 10.1519/JSC.0000000000002941
DOI: 10.1080/17461391.2017.1340524
DISCLAIMER
This is NOT Medical advice. Consult your medical professional before starting any supplement, diet regimen, or workout program
Any thoughts on incorporating Olympic style lifts (cleans and jerks, etc.) into a standard exercise routine? How doable and useful are these movements for your “standard” gym goer?