Types of Development in Strength Training

The primary factor determining progress in strength training is evolution... Evolution is simply the gradual increase of intensity or volume of training or both these parameters concurrently... The intensity of training can be most easily increased by raising the applied loads while maintaining the same or shorter recovery periods... On the other hand, the volume of training can easily be altered by increasing the number of sets and repetitions per training unit... What is the significance of evolution in the development of strength training parameters? Evolution compels the body to adapt to stressful situations... As a result of the stress induced by training, adaptive processes are initiated, leading to hypertrophy (muscle growth) or strength gain... Of course, provided that appropriate evolution and proper nutrition are applied.

Among the most significant errors that hinder our progress in building muscle mass and increasing our strength are: the absence of a defined and consistent training system; the utilization of an inappropriate training method in the context of our experience and training; practicing a specific training method for too short a duration or altering it at each training session; an unbalanced diet (insufficient calories or inadequate abundance of macronutrients essential for optimal functioning of the nervous system); forgetting the training loads employed.

There are numerous ways of progress in training. Below I try to present those that are most effective and at the same time the simplest to apply: – gradual increase of the applied loads – for example, if in a given training session you did four sets of 10 repetitions with a load of 100 kg, then in the subsequent session you'll do 4 sets of 10 repetitions, but with a weight of 102,5 kg – and your nervous system will notice even such small difference; – if you reach the moment when the above-mentioned progression strategy stops bringing the desired effects, it's time to move on to the next stage of training, which is to increase the number of repetitions.

In this approach, we establish a specific number of repetitions, yet without a specific number of sets being carried out. We commence with approximately 50% of the maximum load and augment the loads per set by 5-10%, contingent upon the chosen range of repetitions.

– a method similar to the standard ramp, in which we also gradually increase the loads from series to series, but without increasing the number of series. For example: 5 series of 5 repetitions each of squats with a barbell: – 1.. Series with 60 kg × 5 repetitions; – 2.. Series with 70 kg × 5 repetitions; – 3.. Series with 80 kg × 5 repetitions; – 4.. Series with 90 kg × 5 repetitions; – 5.. Series with 100 kg × 3 repetitions (stopping when strength begins to wane and we know we couldn't complete the planned number of repetitions). The goal of the next training is to perform 5 repetitions of squats with a weight of 100 kg in the last series.

In this method, we select a specific range of repetitions and series and attempt to increase the applied load, starting with the lowest possible repetition boundary and aiming to increase their number. Similar to most methods, we should not allow a situation where we cannot perform one more repetition. For example, 4 series, 6-8 repetitions of bench pressing with a barbell: – 1. Series 90 kg × 6 repetitions; – 2. Series 90 kg × 6 repetitions; – 3. Series 90 kg × 6 repetitions; – 4. Series 90 kg × 6 repetitions (2 reserve repetitions). Next training: – 1. Series 90 kg × 7 repetitions; – 2. Series 90 kg × 7 repetitions; – 3. Series 90 kg × 7 repetitions; – 4. Series 90 kg × 7 repetitions. Next training: – 1. Series 90 kg × 8 repetitions; – 2. Series 90 kg × 8 repetitions; – 3. Series 90 kg × 8 repetitions; – 4. Series 90 kg × 8 repetitions. In the next training, we switch to a higher weight and return to a lower repetition range, as follows: – 1. Series 95 kg × 6 repetitions; – 2. Series 95 kg × 6 repetitions; – 3. Series 95 kg × 6 repetitions; – 4. Series 95 kg × 6 repetitions. Then, we repeat 4 series with 95 kg, but in each series, we try to aim for a higher number of repetitions – first 7, then 8, etc. The undeniable advantage of this method is to continuously surprise the body with a changing repetition range and thus a higher volume and a constantly increasing intensity, which translates excellently into growth.

This is a highly effective method for enhancing functional hypertrophy, enabling us to simultaneously build strength and muscle mass. We select a consistent range of repetitions, as in a traditional series, and strive to augment both the load and the number of sets across training sessions. Here is an illustrative example of the practical implementation of this method: – Workout 1: 3 sets of 5 repetitions with 100 kg, – Workout 2: 4 sets of 5 repetitions with 100 kg (volume progression), – Workout 3: 3 sets of 5 repetitions with 102.5 kg (intensity progression), – Workout 4: 4 sets of 5 repetitions with 102.5 kg. This rotation ensures continuous progress without overloading the central nervous system.

This is a topic that may generate a lot of debate. Both factors are extremely critical for the development of both muscles and strength. To ensure continuous progress, it is essential to surprise your muscles with new stimuli and loads. However, it is worth noting that no one can increase the required load through training. If it were possible, people could bench press 200 kg on a flat bench after a year of training. Therefore, do not be discouraged in the case of stagnation. It is worth consistently pursuing your training goals and not worrying too much about not achieving a specific goal on a single training unit. It is advisable to plan your trainings so as to gradually, but steadily improve both parameters.