Strength Training Cycle

These two factors, namely the number of repetitions and the load, are conditional on each other, as depicted in the table below. Intensity is determined by the percentage of maximum weight, which in turn informs us about the external load. However, we must assume that the amount of repetition is carried out with maximum effort, without taking into account any of the previously available resources. Source: thepinnacleselfdotcom.files.wordpress.com/2014/04/optimum-rep-set-chart.jpg (3.06.2019). Of course, if we perform only one repetition with maximum effort, it signifies that the external load is equivalent to 90-100% of our CM. In the case where we apply a load of 80-90% CM, we can usually execute 2-4 repetitions. The range of 3-6 repetitions is typically carried out with a load of 70-80% CM. Additionally, the range of 10-20 repetitions is typically carried out with a load of 50-75% CM. These values should be treated as approximate, as there are numerous factors that usually impact the reduction in the number of executed repetitions. One of the primary factors is technique, specifically the technical errors that lead to a loss of strength and an inability to complete the intended number of repetitions. Individuals with relatively poorly developed abilities to produce force and power, as well as maintain them at a high level, usually perform fewer repetitions when executing sets with a load above 85% CM. Other factors that may influence the number of repetitions are individual muscle fiber proportions or general predispositions towards endurance or sprint sports. Such differences may stem from various factors, including our genetics, or may be influenced by whether we have previously engaged in sports (general physique preparation). It should be noted that the following issues will be considered in the context of a weekly training period and pertain to a single exercise within the group of multi-joint exercises. The classic example of periodization is linear periodization, which includes exercises such as squats, deadlifts, or bench presses. Of course, other forms of periodization, such as undulating (non-linear) or conjugate, cannot be completely disregarded, but the most popular approach will be presented.

It is difficult to deny that a single cycle is insufficient, but there are methods that utilize one main cycle, one such technique is back-off. We perform one cycle before the main cycles: 1 cycle, 1 repetition, 90% CM, 3 cycles, 6 repetitions, around 85% CM. OR We perform one cycle after the main cycles: 4 cycles, 4 repetitions, around 88% CM, 1 cycle, AMRAP (as many repetitions as possible), around 70% CM. Both of these methods have their advantages, in the first case we can increase the engagement of the nervous system, trigger the phenomenon of post-activation potentiation, which can improve our performance in the main cycles. The second technique can promote both muscle growth and strength in a particular exercise. The use of back-off sets is, however, only one option, most methods require the performance of at least 2 sets, some even up to 10-12 sets with a small number of repetitions.

Unfortunately, it is not possible to concur with this statement... The quantity of series should be appropriately adjusted, not too small, but also not too large... In the first instance, the amount of stress-inducing stimulus may be insufficient, which will not result in the desired improvement... The second scenario can lead to the appearance of too much stress-inducing stimulus, which may result in dysfunctional overload.

The answer is affirmative! Regeneration is a vital component of the training to which our body is subjected, associated with the feeling of fatigue. Fatigue increases even a few tens of hours after training (6-48 h) (although there are also regenerative processes that take longer than 72 h) and depends on the amount of work we perform during training. The more intense work we perform, the greater the fatigue can accumulate. Our body needs time to rest and adapt, which in training focused on strength gains is possible not only within the range of motion but also at the neurological level. Such adaptation prepares both the central and the peripheral nervous system to recruit a greater number of motor units. Therefore, it is important to consider the frequency of training when determining the volume of training. The more frequently we perform a certain movement, the smaller the number of sets should be to avoid causing a high degree of fatigue. If we perform a certain exercise or movement only once a week, we can plan a slightly larger number of sets. Too high a number of sets leads to greater fatigue, which requires a longer break between training units for our body to recover and reduce the cortisol level accumulated during training.

As previously noted, the range of repetitions may vary from 2 to 12, depending on: - training stage, - progress in strength training, - methodology used, training periodization, training schema, training philosophy, - regenerative processes, - training frequency, - daily duties, - many other factors. Typically, in a strength training program that follows the principles of linear periodization, the weekly number of repetitions ranges from 3 to 6 repetitions for a specific exercise. In the case of undulating periodization, the number of repetitions may range from 10 to 15, and in the case of conjugate periodization, the number of repetitions for a specific movement may range from 10 to 20, taking into account various variations of the same exercise and different intensities of work.

There is no single all-encompassing definition of this relationship, as it is influenced by many factors and elements of the training plan. Therefore, if we want to focus on increasing strength, we need to consider the number of sets and exercises both together and separately. It is also important to consider one of the key dependencies - the higher the intensity (% CM - weight), the lower should be the training volume (number of exercises, number of sets). If we want to focus on increasing strength, we should reduce the number of exercises and sets, depending on the needs. Our goal is to achieve the maximum strength result for a specific movement, not to cause a high degree of fatigue through additional exercises. Some training plans provide only 1-2 exercises per week for a specific movement. The number of exercises and sets depends on the intensity, i.e. the percentage of the maximum weight (% CM). The closer the intensity is to 90-100%, the lower the number of sets can be, e.g. 1-2 sets. We should remember that the higher the intensity, the lower the training volume should be.

The act of modifying the number of repetitions is contingent on other factors, primarily on the intensity, when our objective is to enhance strength. In the situation that our goal is to maximize the load, then we should gradually diminish the volume. Below is displayed an illustrative chart exhibiting the correlation between volume and load. Source: Sumner B.., Understanding Volume, jtsstrength. com/understanding-volume/ (3.6.2019) The number of repetitions can be augmented during the accumulation phase or when our objective is to initiate muscular hypertrophy.

Maximum strength is defined as the strength that the nervous system can produce during a maximum contraction. Generally speaking, it is the ability to lift the maximum load. It is understandable that there are also other types of strengths, but the development of maximum strength is the subject of interest in this article. In summary, a training plan focused on increasing strength is, contrary to appearances, a complex issue. Combining multi-joint exercises with low and medium volume and accessory exercises forms the basis for most plans focused on increasing strength. However, other factors that influence the achievement of the goal are complex: technique, i.e., technical errors during exercises, lack of consistency, lack of motivation for hard work, repeating schematic solutions from bodybuilding athletes, lack of awareness that strength is shaped over years, and differences between individual persons. It is precisely this large number of factors that makes building strength a complex process. If we want to increase strength, we need to know much more than just the number of repetitions in training.