07/15/2023
Strength & Hypertrophy share commonalities and exhibit long-term correlations. However, for strength specifically, there are some things to keep in mind:
1️⃣ First and foremost, focusing on training within a lower rep range at high intensities seems to be very important. While some evidence suggests that even lighter weights can increase strength, heavy resistance training (RT) proves to be a "more effective" approach.
Recent research recommends adhering to 1-5 reps per set (85%+ of 1RM) for 2-3 sets per exercise. This range allows you to work with a weight that challenges your muscles significantly, stimulating the recruitment of high-threshold motor units and optimizing strength gains. By training with heavy weights, you provide a potent stimulus for your neuromuscular system to adapt and increase strength.
In terms of weekly volume, although there's no conclusive research specifically, aiming for 6-12 sets is a good idea, as it ensures maximal effort while avoiding excessive fatigue. This balanced volume allows for sufficient recovery between sessions, optimizing performance during each training session.
2️⃣ Recovery plays a crucial role in strength development. Allowing yourself a minimum of 2 minutes (up to 5) between sets ensures that you start the subsequent set with minimal fatigue.
The objective should be to initiate each set in a "fresh state," enabling you to exert maximal effort and perform at your best.
3️⃣ Consider implementing periodization, if desired. While linear progressions undoubtedly yield positive results, periodized training appears to be a superior strategy for optimizing the training variables required to achieve new one-repetition maximum (1RM) gains for trained individuals!
While periodization's superiority is not as pronounced in hypertrophy training, it holds greater value for strength-oriented goals. By periodizing your training, you can plan and structure your workouts more precisely, ensuring you make consistent and significant strides in strength improvement.
