040520 Economy and Training Effort, they are compatible
By Danny M. O’Dell, M.A. CSCS*D
Are you being efficient in your training or are you just training for the sake of training? Sometimes its nice to go the gym and do a few things just to put the check on the calendar saying you exercised this day, but if its progress you’re looking for then there are better ways to get it done.
Duration of the exercise session
Keep it under fifty to sixty minutes. Marathon exercise sessions simply mean the intensity is too low, the gabbing is too high or the gym is too crowded. In all of these cases, the answer is CHANGE.
1. Change the intensity to a higher level at least 80% 1RM and above if strength is the goal-see following section
2. Change the talking to exercising
3. Change gyms
Volume and intensity (For the most part these two are mutually exclusive)
Use one or both of these charts as an aid in planning your workouts. For instance, if strength is your goal then the repetitions will be in the five to eight ranges. Size increases will see repetitions in the nine to twelve brackets with minimal rest between sets.
|Muscular Hypertrophy |
|Strength||Strength and Power||Competition Peaking||Maintenance of continued conditioning|
|50-75% 1 RM||80-90% 1 RM||87-95% 1 RM||= 93% 1 RM||80-85% 1 RM|
|3-6 sets||3-5 sets||3-5 sets||1-3 sets||=2-3 sets|
|10-20 reps||4-8 reps||2-5 reps||1-3 reps||=6-8 reps|
Load and repetition recommendations adapted from the National Strength and Conditioning Association Essentials of Strength Training and Conditioning, Baechle, T. R. and Earle, R. W. Human Kinetics, 2000
|Supermaximum intensity||Maximum intensity||Heavy Intensity||Medium/sub maximum intensity||Low intensity|
|>105% 1 RM||90-100% 1 RM||80-90% 1 RM||50-80% 1 RM||30-50% 1 RM|
|1-7 reps||6-12 reps||30-150 reps|
Load and repetition recommendations adapted from Serious Strength Training, second edition, Tudor O. Bompa, PhD, Human Kinetics 2003
Each authoritative source cites load based upon the percentages of one repetition and relative to ranges of repetitions, which have been shown to be most favorable to achieving the particular goals of the session. With the exception of the suggested repetitions listed in the ‘hypertrophy’ portion of the NSCA and the ‘low’ of Bompa’s charts both share similarities across the board.