When it comes to variables, it can be very confusing. Many usually only think, do high reps for endurance and low reps for strength. It is true, but there is so much more to it. Today I’m sharing with you how important intensity/load, repetitions, and sets are and how each of them places affects on human body when calculated differently.
Intensity/Load
There are different types of loadings for workout programs:
1. Linear progression
This is the application of progressively increasing intensity. This type of loading is not always optimal because it imposes increased chances of getting injuries from overtraining. Also it is not ideal for hypertrophy because when intensity increases, volume must decrease.
i.e. 1st set: 50%, 2nd set: 60%, 3rd set: 70%, 4th set: 80%, and so on
2. Wave loading
This is a loading type that alternates the intensity throughout the exercises. Notice that the intensity rises gradually in the first four sets and takes a big drop in the fifth set but still higher than the first. This type of loading stimulates our nervous system.
i.e. 1st set: 50%, 2nd set: 60%, 3rd set: 70%, 4th set: 80%, 5th set: 55%, 6th set: 65%, and so on
Larger (high threshold) fibers recruited to move maximal loads increases our neural drive, a carry over effect results, making the next set with the previously challenging load seem relatively light to the body.
3. Load leaping
This type of loading is like a wave-like management of overall intensity and volume through an exercise program. While alternating these two variables, hypertrophy and neural drive development can still be maintained with lower risk of overtraining associated with linear progression
4. Eccentric loading
Caution: Eccentric loading should not be carried out without professional supervision if training experience is less than 1-2 years.
This is an application of increased tempo only in the eccentric contraction during an exercise. This type of loading increases 1.3 times more muscle tension than concentric training which leads to greater biological adaptations. It is also beneficial for rehabilitation because weaknesses in eccentric motion are often the root causes of injuries in sports.
Note: You might experience significant muscle soreness which could last for several days. Health post-workout nutrition and proper stretching will be helpful to increase speed of recovery.
Repetitions
Repetitions completed is the single most important acute exercise variable.
Repetitions vary depending on what your goals are. If you wish:
To increase muscle mass: the hypertrophy method (8-12 reps);
To improve endurance/strength endurance: 15-20+ reps;
To increase your strength: 6-8 reps;
To train maximal strength: 1-5 reps
Total Repetitions = Volume
Volume is a major factor when balancing a program to prevent injury. It is always the opposite of Intensity/Load. That means if the intensity is high, volume is low; if intensity is low, volume is high.
It is best suggested that beginners who have less than 1 year of weight lifting experience only focus on high-reps training (8+) for the first year of training. The higher reps you perform, the less the neurological demand on your nervous system. Having enough neurological supply is very important for beginners because they are constantly learn new movements. When someone is learning something completely new, it takes a huge toll on his/her nervous system, the energy will be drained. The lower the energy, the lower the concentration.
In addition, higher reps are shown most effective for inter-muscular coordination, which helps improve body control and strength development. Therefore, in order to keep the concentration and energy high to learn new movement patterns, beginners are suggested to not go beyond 80% of (projected) RM. Fewer reps may be acceptable when using concentric-eccentric training under supervision. Reps that are below 8 are also feasible using body weight exercises with ideal form.
Sets
Sets and repetitions always have an inverse relationship. As the number of reps decreases, the number of sets increases. Vice versa. If you wish:
To increase muscle mass: 2-3 sets;
To improve endurance/strength endurance: 1-3 sets;
To increase your strength: 4-6 sets
The ideal amount of sets per workout is not more than 30-36 in order to maintain the quality of training stimulus. Better results are achieved if it is kept below 20-25 sets. It is also important to remember that total workout time should be kept between 30-45 minutes for optimal hormonal responses.
The number of sets is the major loading norm in controlling over-training. If someone has not fully recovered from a workout, it’s best to cut back on the amount of sets rather than other variables. If developing maximal strength is the goal, intensity should never be cut back.
Note: Reps and sets should be written in a range when designing workout programs. Having a range gives clients choices to train according to their energy, mood, and performance. If clients are feeling not as strong one day, they can do the lowest amount of reps from the range. Vice versa. As trainers, clients forcing themselves finishing the reps with improper forms is the last thing we would want to see. It is always better to do less with perfect form than doing more with ugly form. Our nervous systems always remembers the last 2 repetitions. If the form is off, faulty training engram will most likely occur which can lead to injuries and pain.
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There will be a part 2 continuing to look at the rest of the 4 variables for program designs. Stay tuned!
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