Tuesday, April 9, 2013

Basic Resistance Workout Principles and Programming Part II



           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.


            The NSCA has suggested frequency, intensity, volume, and rest periods based on the training status of various clients 1. Let’s start first with training frequency:




Guidelines for Resistance Training Frequency1

Resistance training status
Recommended number of sessions per week
Beginner
2-3
Intermediate
3-4
Advanced
4+
                                         Fig. 1: NSCA suggested training frequency for general fitness


          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.

            The NSCA, for general fitness, recommends three ranges of training intensities for various goals: For muscular endurance, the recommended load is ≤ 67% of 1RM. For muscular hypertrophy, the recommended load is 65% - 85%, and for muscular strength it is > than 85%. Table below:




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
                             Fig 2: NSCA suggested Load and Repetitions for general fitness



             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
                                   Fig 3: NSCA suggested number of sets based on goal repetitions






        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.

            Bompa and Cornacchia offer a slightly different alternative to the NSCA when it comes to the intensity/load and repetitions. The tables are listed below:



Intensity Values2

% of 1 RM
Load


> 105%
Super maximum
90 - 100
Maximum
80 -90
Heavy
50 - 80
Medium
30 - 50
Low
                     Fig 4: Intensity Load and Percentage values suggested by Bompa and Cornacchia




Repetitions based on Training phases2

Maximum Strength
1 – 7 reps
Hypertrophy
6 – 12 reps
Muscular Endurance
30 – 150 reps
                     Fig 5: Suggested repetitions based on training phase by Bompa and Cornacchia




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.  

            Using the % 1RM gives the individual, and the trainer something more concrete in terms of quantifying the load/intensity for a given goal. It also quantifies the progression of the individual in intensity/load, repetitions, and sets.




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
 

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