There is a core belief that resistance training falls into three types. These are not all inclusive and everyone's body responds differently but these are pretty good guidelines.
1) Strength training - 4-6 reps of 3 sets using 80-85% of 1RM (one rep max) using longer rest periods between sets. Goal is to maximize overall gains in muscle power and density while minimizing overall growth.
2) Hypertrophy - 6-8 reps, 3-4 sets using 65-75% of 1RM - using slightly shorter rest periods, goal is to maximize production of muscle fibers in the shortest possible time. main focus is to increase total muscle fiber size (hypertrophty).
3) Endurance training - 12-15 reps per set, 2-3 sets per exercise using 50-60% or 1RM with very little rest between sets. Goal here is to maximize stored energy (glycogen) in muscle fibers and to speed the body's response in eliminating fatigue toxins.
Paul, first of all, thank you for the long and educational message. I pretty much "wing it" in the weight room. In some ways, I feel like the training effects of my weight-lifting sessions act to stress me in the pool. (The exception is my core-exercise routine.) So when I stop doing weights during taper, I feel like a million bucks in the water, powerful and tireless (a bit of an exaggeration but taper is also about mental attitude, right?)
One thing that made me laugh: when I first started lifting, back in high school (long long ago), our coach drilled the 8-12 rep range as the optimal range...and it is missing from your chart! But that was, as I said, long ago.
I do have one question about your table. I know you gave all kinds of caveats and that this is a simplification -- maybe an oversimplification. And you clearly know much more about this than I do.
But I do have a hard time completely buying the fact that going from #1 to #2 can have such a stark effect, going from mostly adding strength to mostly adding bulk. There just doesn't seem to be such a huge difference (2 reps) between the two types of exercises.
Chris
There is a core belief that resistance training falls into three types. These are not all inclusive and everyone's body responds differently but these are pretty good guidelines.
1) Strength training - 4-6 reps of 3 sets using 80-85% of 1RM (one rep max) using longer rest periods between sets. Goal is to maximize overall gains in muscle power and density while minimizing overall growth.
2) Hypertrophy - 6-8 reps, 3-4 sets using 65-75% of 1RM - using slightly shorter rest periods, goal is to maximize production of muscle fibers in the shortest possible time. main focus is to increase total muscle fiber size (hypertrophty).
3) Endurance training - 12-15 reps per set, 2-3 sets per exercise using 50-60% or 1RM with very little rest between sets. Goal here is to maximize stored energy (glycogen) in muscle fibers and to speed the body's response in eliminating fatigue toxins.
Paul, first of all, thank you for the long and educational message. I pretty much "wing it" in the weight room. In some ways, I feel like the training effects of my weight-lifting sessions act to stress me in the pool. (The exception is my core-exercise routine.) So when I stop doing weights during taper, I feel like a million bucks in the water, powerful and tireless (a bit of an exaggeration but taper is also about mental attitude, right?)
One thing that made me laugh: when I first started lifting, back in high school (long long ago), our coach drilled the 8-12 rep range as the optimal range...and it is missing from your chart! But that was, as I said, long ago.
I do have one question about your table. I know you gave all kinds of caveats and that this is a simplification -- maybe an oversimplification. And you clearly know much more about this than I do.
But I do have a hard time completely buying the fact that going from #1 to #2 can have such a stark effect, going from mostly adding strength to mostly adding bulk. There just doesn't seem to be such a huge difference (2 reps) between the two types of exercises.
Chris
