Strength Training

Muscular strength is defined as, ‘The maximal amount of force a muscle can exert with a single maximal effort’. Strength training often sees individuals work within the lower repetition ranges, such as 6×3, 4×6, 5×5, etc. For trainers interested in gaining strength, singles are often used to promote strength gains. Working at above 90% of the 1RM (repetition maximum) is favored during training with singles.

Starting off with a routine such as 5×5 is a good way of getting into the lower repetition ranges, rather than going straight into singles, doubles and triples straight away. It will give your body the chance to get used to the demands that are required of it, especially the ligaments and joints, as they will be taking on heavier lifts with lower repetitions. A good routine to start off with would be Frankie’s 5×5 routine. A good, solid routine, based on the principles of Frankie’s 5×5 is:

Day 1
Deadlifts – 5×5
Dumbell rows – 5×5
Barbell curls – 5×5

Day 2
Barbell bench press – 5×5
Dumbell shoulder press – 5×5
Close grip bench press – 5×5

Day 3
Squats – 5×5
Stiff leg deadlifts – 5×5
Calf raises – 3×20
Weighted crunches – 3×12.

If a new trainer wishes to utilise lower repetition ranges, I recommend Rippetoe’s Routine, Starting Strength. The routine is great for new trainers and works within the lower repetition ranges:

Week 1
Monday – Workout A
Wednesday -Workout B
Friday – Workout A

Week 2
Monday – Workout B
Wednesday – Workout A
Friday – Workout B

Workout A
Squats – 3×5
Bench press – 3×5
Deadlifts – 1×5
Dips – 2×8 (optional)

Workout B
Squats – 3×5
Military press – 3×5
Barbell rows – 3×5
Chinups – 2×8 (optional)

Both of the above routines provide an excellent basis to improve upon. The routines above cover the major compound movements, as well as some accessory and isolation work. Rippetoe’s routine has provided many people with increases in strength as well as mass and is an excellent un-complicated routine.

Cycling repetition ranges is often a way to overcome plateaus during training. Trainers often get stuck on a weight that they can’t seem to increase for a prolonged period of time. When a trainer stagnates in a repetition range of 8-10 reps, then a decrease in the repetitions can often see that individual overcome their plateau. The individual can then work at 6-8 reps for a prolonged period of time, before going back to 8-10 repetitions, to again progress from there.

Another form of cycling repetition ranges is known as conjugated periodisation, as mentioned above, where the trainer utilises higher and lower repetition ranges during the week, rather than having for example four weeks training at higher reps, followed by four weeks at lower repetitions, and so on. The power routine, as outlined above, is a great example of conjugated periodisation. Training with higher repetitions and also lower repetitions on a two week rotation, with the idea of covering both sarcoplasmic and also myofibrillar hypertrophy.

Linear progression is a training concept which has been around for many years. Linear progression simply means that once you get strong on a weight that can be completed for the desired sets and repetition ranges, you increase the weight. Linear progression is evident within the routine such as Frankie’s 5×5 as mentioned above. Once the trainer can complete all 25 reps (5×5) on a specific weight, then the weight is increased, and the cycle continues again from there.