In
this article, let us discuss the intensity prescribed in weight training. The term intensity in the article is used to
denote the amount of weight lifter per exercise. It is sometimes interchanged
with load.
The intensity prescribed for the
workout is dependent on the goal of the individual. The individual goals,
regardless what they are, fall into muscular endurance, muscular strength, or
muscular hypertrophy. All can play a
role in fitness and sports performance enhancement.
What intensity to use will depend
also upon the training experience of the individual. Beginners are usually advised
to do a lower intensity. This is to allow them time to learn the movement
pattern of the particular exercise. Strength is partly dependent on the body’s
ability to recruit muscle fibers needed in an exercise movement pattern. When
learning a new movement, it takes time for the body to “learn” how and which
muscle fibers to recruit 1, 4.
For intermediate and advanced
lifters, the use of percentage of the 1 repetition maximum (RM) can be useful. What
percentage to use will depend again on the goal and, if the workout program is
properly designed, what phase the lifter is in.
The 1 RM testing protocol can be
found elsewhere on the internet. This site prefers the National Strength and
Conditioning Association (NSCA) 1RM protocol: http://www.sport-fitness-advisor.com/strengthtests.html. If acquiring the 1 RM is not
possible through a direct test, there are other alternatives in acquiring the 1
RM value. Such as the RM testing suggested by the NSCA. This site provides the
multiple RM protocol and how to extrapolate the 1RM: http://www.unm.edu/~lkravitz/Article%20folder/musassess.html.
Guidelines for Resistance Training Frequency1
Resistance training status
|
Recommended number of sessions per week
|
Beginner
|
2-3
|
Intermediate
|
3-4
|
Advanced
|
4+
|
The
table is pretty clear-cut on this. Beginners need less training days as it is
assumed that the recovery period is longer. This is because they body is still
adjusting to the overload placed upon it. Intermediate and advanced lifters may
workout more frequently as their recovery period is much faster.
Assigning Loads and Repetitions Based on Training Goal1
Training Goal
|
Load (%1RM)
|
Goal Repetitions
|
Muscular Endurance
|
≤ 67
|
≥ 12
|
Hypertrophy
|
67-85
|
6-12
|
Muscular Strength
|
≥85
|
≤6
|
Volume can refer to
the total amount of weight lifted, or the number repetitions (reps) multiplied
by the number of sets (a group of repetitions).
The above table recommends the following number of repetitions based upon the
assigned intensity. The table below suggests the volume, number of sets, based
on the goal repetitions. As the load gets lighter, the number of repetitions
goes up, and vice versa. Take note that these are suggested for general fitness
Assigning Volume Based on the Training Goal1
Training Goal
|
Goal Repetitions
|
Sets
|
Muscular Endurance
|
≥12
|
2-3
|
Hypertrophy
|
6-12
|
3-6
|
Muscular Strength
|
≤6
|
2-6
|
For
athletes the assignment of intensity is a little bit different from for general
fitness as there a component of power involved after strength. Frequency and
volume also differ slightly. If the athlete is a beginner, the above-mentioned
tables may be sufficient for a period of time. Intermediate to advanced
athletes, frequency of training, assignment of intensity/load, and volume
differ from that of general fitness. Program design for athletes can be
discussed at a later date.
Intensity Values2
% of 1 RM
|
Load
|
> 105%
|
Super maximum
|
90 - 100
|
Maximum
|
80 -90
|
Heavy
|
50 - 80
|
Medium
|
30 - 50
|
Low
|
Repetitions
based on Training phases2
Maximum Strength
|
1 – 7 reps
|
Hypertrophy
|
6 – 12 reps
|
Muscular Endurance
|
30 – 150 reps
|
Very
few people in general fitness would try above heavy or even over 30+
repetitions. However, this does provide a guideline for the trainer to follow.
The loads and reps suggested by Bompa and Cornacchia are for bodybuilders or
for those into serious strength straining 2. Nevertheless, even
before getting into heavy lifting, athletes still have to start at the
beginning and still lift for general fitness.
In creating and administering a
workout, it would be better to err on the side of caution than to be
aggressive. Even intermediate and advanced lifters coming from an off-season
need to start at a low intensity for the first few weeks.
Starting at ≤ 67% of 1RM is a good
suggestion for intermediate to advanced lifters. For beginners, Bompa’s
suggestion of low intensity of 30 – 50% 1RM is good. This would allow the
lifter to concentrate on form. Another good suggestion is to do only one set on
the first day of training. This would minimize the DOMS (delayed onset of
muscular soreness). Add the second set either on the second training day, or on
the following week, depending upon the age and/or recovery of the lifter. And
the third set on the third day, or week,
and so on if need be. This allows the lifter to ease into the program
without too much discomfort. Making it less unpleasant for the person.
When adding load to the exercises,
or progression, the NSCA suggests that adding 1% to
2% of previous load for upper body assistance exercises, and about 2.5%
for upper body core exercises for beginners. For lower body exercises, about 5%
for lower body core and 2.5% to 5% for lower body assistance.1
For intermediate to advanced lifters,
load increases for the upper body core are suggested to be 2.5% to 5%+ . And
2.5% to 5% for upper body assistance. For lower body exercises, 5% to 10%+ for
core, and 5% to 10% for assistance. 1
Core exercises are defined as
multijoint exercises. Or exercises that involve more than one joint 1.
It can also described as primary exercise 3. Assistance exercises
are those that use one joint, or single joint 1, 3.
When to progress depends upon the
individual. The NSCA suggests that one follow the 2 for 2 rule. The rule is
that when the lifter can lift two more reps than the goal repetitions for two
consecutive sessions, it is time to increase the load following the above-mentioned
guidelines 1, 3.
Other types old time strongman
progression methods are single and double progression. In a single progression
system, you only increase one variable. For example, the load lifted is at 3
sets x 8 reps x 110 lbs. Next week, you try for 3 x 8 x 120, and the following
week, 3 x 8 x 130. In this case, you’re only progressing the weight. You can
also try progressing the number of sets or reps.
In the double progression system,
you advance two variables. Let’s say you’re doing 3 sets x 6-8 reps x 150 lbs.
You start lifting 150 lbs. at 6 reps for three sets. You try to progress to 8
reps. This is the first variable. Once you hit 8 reps, you increase the second
variable, the load. You increase to 160 lbs. then you start over again at 6
reps. You can also try increasing the number of sets and drop back down to 6
reps. A good explanation of both systems can be found here: http://strength-basics.blogspot.hk/2011/07/training-terminology-single-vs-double.html.
Bibliography:
1.
Baechle,
Thomas R. and Roger W. Earle “Essentials of Personal Training 1st
edition” 2004
2.
Bompa,
Tudor and Lorenzo Cornacchia “Serious Strength Training 1st edition”
1998
3.
Fleck,
Steven J. and William J. Kaemer “Designing
Resistance Training Programs 3rd edition” 2004
4. Mcardle,
William D., Frank I. Katch, and Victor L. Katch “Exercise Physiology: Energy,
Nutrition, and Human Performance 4th edition” 1996
