Look Strong vs. BE STRONG cont.

There exist some generally accepted rep/set schemes when it comes to training for different purposes.  I’m not a fan of these generalizations because they don’t take into account the many different flavors of strength I’ve noted in previous posts (such as strength-speed, flexibility-strength, strength-endurance, and explosive strength).  

Historically, if we are training for size – to look strong – we use 60% - 80% of the maximum weight we can lift once and lift it for 8 – 15 repetitions of a given movement done for 4 – 8 sets per exercise.  We would vary the speed, rest approximately 1 – 3 minutes between sets, and train 5-7 times per week on avg.  Generally speaking, this is what bodybuilders do.  Yet most of us know bodybuilders that do much more than this by utilizing double split routines, shorter rest periods, and other variations.

 

Contrast this type of training with that of a weight lifter or power lifter.  In powerlifting we would generally use 75% - 100% of our max for 1 – 5 reps done for 4 – 7 sets per exercise.  Usually, we try to move the weight as fast as we can, rest 2 – 6 minutes between sets, and only train 3 – 6 times per week. 

It seems the older we get, the closer to the minimums we track. 

If we were training for Endurance our training would look even more diverse.

What I’m getting at is that you need to understand what it is you are trying to do if you want to have a shot at achieving your goals.  Just walking into the gym and doing whatever comes to mind will work at first because everything makes you grow when you’re new.  As soon as you’ve been in the game a while, not having a strategy pretty much leaves you in a stagnant state.  This is because your body will always try to come back to center (or whatever is center for you).  Using homeostasis to your advantage, you can change your body for the better.  What is even more exciting is that more than just your body changes when you train.