An effective training programme is one that’s tailored your training goal(s). The most common training goals in the gym are to build muscle (hypertrophy) or to get stronger (maximal strength). While you can do both at the same time, it is often helpful to go through a training block where you focus primarily on one of these exercise goals, before sequentially going through a training block focusing on the other, otherwise known as phase potentiation.
How Do You Train for Maximal Strength?
High Intensity
To get stronger, it is essential that we work at high intensities in our lifts. This is often prescribed as a percentage of our 1 rep max. Train at intensities above 80% of your 1 rep max as a guide. On exercises that you can’t test your 1 rep max, you can use reps in reserve as a guide. Two reps in reserve at the end of a set is a good guide in this case.
High Rest
Getting stronger means increasing how much force you can exert in a single effort. You can only exert high forces by having sufficient rest periods. Rest for between 3-5 minutes between heavy sets to make sure you can apply as much force as possible in your next set, without resting so long that you start to feel sluggish.
Lower Volume
Your overall volume in a training session should be lower than in a hypertrophy plan. This allows you to perform maximal strength workouts more frequently because you will carry less muscular fatigue the days that follow a session.
Lower Body Maximal Strength Session Example
• Barbell Back Squat - 4 sets of 5 reps at 80% 1RM with 3-5 minutes rest.
• Dumbbell RDL - 4 sets of 5 reps at 80% 1RM with 3-5 minutes rest.
• Single Leg Extension - 4 sets of 5 reps per side at an intensity that leaves 2 reps in reverse, with 3-5 minutes rest.
• Single Leg Hamstring Curl (on the Leg Curl Machine) - 4 sets of 5 reps per side at an intensity that leaves 2 reps in reverse, with 3-5 minutes rest.
How Do You Train for Hypertrophy?
Close to Failure
To damage the muscle enough to build it, we need to train close to failure. Within 1-2 reps of failure is a good guide. This can be done at a variety of intensities, rep ranges or times under tension.
Low Rest
Unlike training for maximal strength, the speed that the weight on the bar or machine moves isn’t important. So long rest periods aren’t either. Shorter rest periods make the following set harder and help us get closer to failure. So, 1-2 minutes between sets is more appropriate for training hypertrophy.
High Volume
Over your session and training weeks, having a high overall volume on target areas is key to muscle growth. As weeks or months progress, look to increase your volume.
Lower Body Hypertrophy Session Example
• Bulgarian Split Squat - 5 sets of 8-10 reps at an intensity that leaves 1-2 reps in reverse with 1-2 minutes rest.
• Barbell Stiff Leg Deadlift - 5 sets of 8-10 reps at an intensity that leaves 1-2 reps in reverse with 1-2 minutes rest.
• Hack Squat (on the Leg Press Hack Squat Machine) - 5 sets of 8-10 reps at an intensity that leaves 1-2 reps in reverse with 1-2 minutes rest.
• Hamstring Curl - 5 sets of 8-10 reps at an intensity that leaves 1-2 reps in reverse with 1-2 minutes rest.
Remember, your training should reflect your training goals. Before you design a session, first define what the goal of the session is. If you don’t know where to start, try our strength and hypertrophy session examples and see which you enjoy more.
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Tags: Equipment > Bars and Weight Plates ; Equipment > Dumbbells ; Equipment > Gym Machines ; Exercise Type > Strength ; Misc > Workouts
