| The Science Weight training is a science. Taken to its highest level, weight training, like other sciences, becomes art. Before you reach such a zenith, you must first examine, study, and understand the basic elements of weight training systems, routines, and programs. Left to their own devices, most people, when constructing a workout routine, will first ask "how many reps should I do?". This question alone is a subject of much debate in the gyms and fitness centers across America. Common gymrat knowledge says to do low reps for bulking up and high reps for losing weight. While there is some truth to this, it is far from that simple. In fact, I could say completely the opposite and the statement would still be true; do low reps for losing weight and high reps for bulking up. In practice, I actually prefer to use primarily low reps in weight loss programs because I find it more effective. Ask any of my past female clients and they will confirm that low reps do, indeed, work very well on weight loss programs (when properly implemented). Although this seems a bit confusing on the surface, it is really not so complicated once you realize what you are talking about. Aside from the number of reps, the next major areas of concern for most fitness enthusiasts/recreational weightlifters are generally how many sets per exercise and how much weight is on the bar. Well, at least we are remembering 4 of the loading parameters here (exercise, sets, reps, and weight) even if we don't really know how to apply them. The other two (and most forgotten) variables or loading parameters are the rest interval and the tempo (speed of execution). It is crucial to consider each and every one of these loading parameters if you care about making long term progress. Before we continue discussing these 6 loading parameters, I would like to highlight 2 elements that you must assess BEFORE assigning the loading parameters; the TRAINING GOAL, and the INDIVIDUAL. The Training Goal The first thing you look at when you begin designing ANY good routine is THE TRAINING GOAL. Good training programs are constructed with a preconceived primary purpose or objective. Maybe you want to lose as much fat as you can within the next 3 months - The XFL Program I posted would be one example of this sort of workout. Maybe you want to gain as much muscle as humanly possible - this would demand an entirely different weight training program ("THE PAIN GAME", for example). Ideally, you only assign ONE training goal per weight training program. Assigning only one training objective allows you to focus 100% of your efforts and attention on achieving that ONE goal. Two training goals means 50% focus and returns on one and 50% focus and returns on the other. The general rule is no more than two training objectives per training program or training block (a block is a predetermined period of time, for example, 4 weeks). When you divide your concentration across too many training objectives you will achieve an inferior training result (or no positive result at all) - and this is assuming the objectives are compatible. If more than one training objective must be assigned within a given training program or block, choose carefully. Certain training objectives are incompatible. When you assign incompatible training objectives, you run the risk of zero achievement, or even a regression in strength and/or body composition (i.e. you get weaker and fatter!). Although, these training considerations are especially important to the intermediate and advanced athlete, beginners can sometimes follow training programs that have seemingly conflicting objectives and still make some appreciable progress. But that doesn't mean that they should. An example would be a fitness enthusiast who follows a "strength" training program which includes lifting weights at the 70-85% RM intensity level AND performing 30-45 minutes of cardio 3-5 times per week. Although this amount of cardio starts to "eat" away lean muscle mass after approximately the 4th training week, followers of this protocol fail to recognize the mistake partly because the weight training component is helping to offset the negative training effect of the cardio. The eventual TOTAL lack of progress ("I haven't got stronger in two years", "No matter what I do, I can't seem to get leaner") is usually dismissed as "a problem with their diet", "not taking the right supplement", or even "not training hard enough". When designing your next training program, try to first clearly state "the objective of the program is this (one thing)." The Individual The next major consideration when constructing training routines is THE INDIVIDUAL. What are the specific attributes and situation of the person for whom the training program is being designed? Weight training programs must be fitted to the individual: 1) How much time do YOU have to devote to training? Four hours per week? Eight hours per week? More? 2) Do you have any injuries or disabilities? 3) How old are you? 4) How many years have you been training? 5) Do you have an athletic backround? 6) What do you do for work? This list of questions can be quite extensive. The point is this - training programs must be adjusted to the individual. How do you adjust the training program specific to the individual? That subject could fill a few books. We'll get back to that later. For now, you should read, experiment, use common sense, read, use common sense, experiment, and read. When you're done with that, do it again. The 6 Loading Parameters After you consider the TRAINING GOAL and the INDIVIDUAL, you can get down to the meat and potatoes of the training program; assigning the loading parameters. Following the example of those before me, I consider 6 variables, or loading parameters, when constructing, adjusting, or analyzing weight training programs. The 6 LOADING PARAMETERS are: - The EXERCISE
- The number of SETS per exercise
- The number of REPETITIONS per set
- TEMPO or rep speed
- REST INTERVAL (time between sets)
- WEIGHT or poundage.
These 6 (six) loading parameters define the nature of the training stimulus. You must define the training stimulus specific to the desired result (training goal). The nature of the training stimulus determines the specific adaptation or training effect. If the training stimulus is not of a sufficient specificity, magnitude, or intensity, then there is no adaptation (training effect). This latter part is so important, I am going to say it again; IF THE TRAINING STIMULUS IS NOT OF A SUFFICIENT SPECIFICITY, MAGNITUDE, OR INTENSITY, THEN THERE IS NO ADAPTATION (TRAINING EFFECT). Stated another way, "if you are not getting any results (adaptation), you need to change your workout (stimulus)". It is important to note here that changing any one (1) of these six (6) loading parameters affects the value of the remaining five (5) variables. As in the human body, nothing here operates in a vacuum; changing one thing affects everything else. For example, let's say that you decide, rather arbitrarily, you are going to train "light" for the next month. You say, "I am going to do 12 reps per set on all my exercises." Well, how many sets per exercise should you perform. Five (5) sets of 12? Four (4) sets of 12? Eighteen (18) sets of 12? Luckily, someone else asked this question a long time ago. There are some answers. In this case, there is a well accepted mathematical relationship between the number of reps and the optimal number of sets. On top of that, there are some charts and tables based on normative data that help determine such things. Keeping it simple, the number of reps per set is inversely related to the optimal number of sets. This means as your reps go up, your number of sets (per exercise) goes down. Two (2) sets of 12 reps would be appropriate. Could you perform more or less sets? Sure you could, but we are looking for the optimal (best) training effect here. How does this affect the other 4 loading parameters (variables)? Even without clearly defining the training objective, simply changing the number of repetitions per set demands a shift in each and every one of the remaining variables. We saw what happened with the number of sets per exercise, so now let's discuss the "exercise" variable. Unless you want to be in and out of the gym in about 15 minutes, you may want to perform more than one EXERCISE per bodypart! At 12 reps per set and 2 sets per exercise, you are generally going to perform 3, 4, or even 5 exercises per bodypart. Choosing the 3, 4, or 5 exercises per bodypart is going to define something we haven't discussed - the volume (which in turn affects the frequency), but let's stay on topic. Certain exercises will "feel" better when performing 12 reps per set. Other exercises may "feel" awkward or crappy. For a few exercises, performing 12 reps per set would become a total waste of your time. The predetermined number of reps per set will lead you to select certain exercises over others. The number of reps not only affects the total number of exercises, but also exercise selection. TEMPO? Basically, when we talk about tempo (rep speed), we are talking about the time, in seconds, it takes to perform each rep. I will leave a more detailed explanation of tempo to another time. The amount of time it takes to complete each rep is directly related to the total time under tension or duration of set. At 12 reps per set, I can definitely tell you that you will not want to use Super Slow Method here. Super Slow Method uses a tempo of 7-8 seconds per rep. Performing 12 reps per set at 8 seconds per rep would yield a total time under tension of 96 seconds (about a minute and a half). In weight training, duration of set or total time under tension should not exceed 70 seconds. Any exercise lasting more than 70 seconds is essentially aerobics. If you want to do aerobics, DO AEROBICS! We're lifting weights here, so keep the sets under 70 seconds in duration. Without getting too specific here and imagining you are performing higher repetitions for body composition changes and injury prehab/rehab, you are going to want a tempo equivalent to about 4-5 seconds per rep. Now, what do we do about REST INTERVAL? How long are you resting between sets now? You might not really know. Maybe you would guess and say, "about 1 minute", but if you actually got a timer and checked you would be surprised by the real answer. There is another mathematical relationship here that I can mention. The rest interval (time between sets) is inversely related to the number of reps. So just like the optimal number of sets, as the reps go up the rest interval goes down. When you perform higher reps, rest less between sets. If you would like a 1:1 work to rest ratio, in this specific case, rest 48-60 seconds between sets (whoa! curveball!). Finally, what about the WEIGHT? GO HEAVY OR GO HOME! Just kidding. I guarantee that performing 12 reps per set is going to force you to use less weight than performing 6 reps per set. The relationship here is rather obvious, as reps go up, weight goes down. If you dig a bit deeper, you will discover that a specific number of reps per set corresponds to a specific percentage of your 1 repetition maximum (the most weight you can lift once on a given exercise). This percentage does vary person to person based on training age, gender, muscle group, and exercise but I can "guess-timate" that a 12 rep working weight represents about 70% of that person's 1 rep max. BOTTOM LINE So all we did here was suggest performing 12 reps per set and we were able to determine the appropriate values for all the other loading parameters (training variables). This is made possible because of the established mathematical relationships between the 6 loading parameters (variables) and established normative data. #Exercises/bodypart #Sets #Reps Tempo Rest interval Weight 3-5 2 12 4-5sec 48-60sec 70%RM A thorough discussion of any ONE of the 6 loading parameters would fill a small book. As your understanding of how each of these variables affects a training program grows, you will construct better workouts and achieve superior results. Now take what you have learned from this article and start examining your own training program! For more information on loading parameters, try reading the works of Charles Poliquin or Louie Simmons.
|