Anyone who strength trains does so with the
hopes of promoting a specific response whether it is to increase strength
itself, build muscle, burn fat, or any combination in between. And while each
of those qualities can be developed to some degree by simply ‘working out’, to
get the best response, or adaptation, in relation to the goal in the shortest
amount of time possible, the loading parameters ought to be adjusted
accordingly. The primary parameters in question, to which all decisions
regarding program design are made, are: Tension, Reps, Tempo, and Rest.
These parameters are meaningless however, if
there is no specific end result to which they are tied to. Therefore, the first
thing one ought to do is have a clear and concise idea of the adaptation they
desire to take place before the loading parameters used to design a program can
be set.
Tension
The first parameter to which all others are
based off of is tension, as it is the time under tension which dictates the
training effect, NOT the amount of reps that are performed during a set, like
everyone thinks. If you look at the amount of reps per set on a continuum, it’s
not uncommon to associate specific strength qualities with certain rep ranges,
an example looking like this:
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 – 11 –
12 – 13 – 14 – +15
Strength/power – 1-5 reps
Functional hypertrophy – 6-8 reps
Non-functional hypertrophy – 9-12 reps
Strength-endurance – 13-20 reps
Endurance-strength – +20 reps
In most cases the strength qualities that are
linked to specific rep ranges are fairly accurate (assuming that the weight
used makes you reach failure at a given rep bracket), but if time under tension
(the amount of time it takes to perform the prescribed amount of reps for a
given strength quality) isn’t taken into consideration, then solely using reps as
a way of developing a specific strength quality is extremely flawed. Because load
and time under tension are inversely proportionate (high load = shorter time
under tension, low load = longer time under tension) it’s important to take the
tempo in which the reps are performed into consideration when selecting a rep
bracket.
For example, according to the rep brackets
above, performing between 1-5 reps is best suited for those looking to increase
strength without building muscle, while performing between 9-12 reps is more
geared for those training for hypertrophy with no desire to gain strength. Generally
a weight that can be lifted 9-12 times is significantly lighter (below 80% of
maximum) than a weight in which only 1-5 reps can be performed (above 85% of
maximum). But, what a lot of people don’t realize is that a weight that can be
lifted 9-12 times in a traditional quicker tempo cannot be lifted 9-12 times at
a much slower tempo, and if one were to deliberately reduce the tempo in
attempt to keep the muscles under constant tension due to the positive
hypertrophic effects associated with such training, they may only end up with
1-5 reps (depending on how slow they were executing the movement). Based on the
rep brackets above, this would suggest that a different adaptation than the one
desired would be developed (assuming hypertrophy was the goal, not strength,
based on the relatively lighter weight used to reach failure at the desired rep
bracket), but this just isn’t the case, and is why tension is paramount, and which
all other loading parameters are built around. Therefore, it would be more
appropriate to link specific strength qualities to duration as opposed to reps,
an example looking like this:
0 – 10 – 20 – 30 – 40 – 50 – 60 – +70
Strength/power – 1-20 seconds
Functional hypertrophy – 21-30 seconds
Non-functional hypertrophy – 31-40 seconds
Strength-endurance – 41-70 seconds
Endurance-strength – +71 seconds
When you look at strength training through this
lens, you see that 1 rep performed for 30 seconds, or 15 reps performed for 2
seconds a piece (or any of the other possible combinations that result in 30
total seconds of tension), with the exact same amount of weight (assuming you
reach failure with a given weight at 30 seconds of tension, regardless of how
many repetitions are performed), will place the targeted muscle group(s) under
the exact same amount of time under tension, and therefore have a nearly
identical effect on the end result.
Reps & Tempo
Only once you know how long your muscles need
to be under tension for, based on the desired adaptive response, can you begin
to assign rep brackets and coinciding tempos that align with your goal.
For example, let’s say you want to increase
strength without promoting increases in bodyweight. You now know a weight that doesn’t
allow for more 20 seconds of tension per set is best. The math is simple after
that as 20 seconds of tension can be broken down into one single 20 second rep,
two 10 second reps, three 6-7 second reps, four 5 second reps, or five 4 second
reps. Mathematically you could keep the progression going, but the more reps
you can perform at a faster pace, the greater the likelihood that the weight
isn’t heavy enough to optimally promote the desired adaptation (although there
are significant benefits to perform low reps with a relatively light weight,
and executing them with an explosive tempo, which is something powerlifters
frequently employ into their weekly routines, known as the dynamic effort
method).
It is worth noting that the rep bracket you
decide to work within is the variable that the body adapts to the fastest and therefore
is the variable that needs to be changed the most frequently ensure optimal
progression.
As far as tempo is concerned, it’s a variable
that can really help identify if, or when, an adjustment is needed to be made
within a training session. For example, the speed in which each rep is
completed within a set can help gauge whether or not you using the right amount
of weight given your desired outcome. If the last few reps are total grinders,
than you may have been a little too wishful with your load selection, but on
the flip side if the last rep is a total breeze than maybe you should’ve selected
a load that provides a little more of a challenge (unless performing dynamic
work mentioned above).
Tempo can also be used as a way of quantifying
progression in that, if you perform the same amount of reps, with the same
amount of weight, but you do it faster (assuming strength/power is the goal),
then obviously you have progressed. You could also look at it as, if you
perform the same amount of reps, with the same amount of weight, but
intentionally take longer to complete the set (assuming the goal is to prolong
the time under tension), then you obviously have progressed as well.
The tempo in which a repetition is performed
can also influence muscle activation as each type of muscular action
(concentric, eccentric, and isometric) has a different motor pattern in
which the level of recruitment varies. This is especially important
to understand if maximizing results is in your best interest. For example, extensor
oriented muscles that shorten in response to pushing a weight away from the
body respond more favorably during the eccentric portion of compound movements
(presses, squats, etc). Therefore, to maximize muscular breakdown and produce
the best result as far as hypertrophy or strength is concerned, it’s
to your benefit to slowly lower the weight during the eccentric of extension
oriented compound movements. Also, the heavier the weight is, the slower the
eccentric action should be, regardless of the exercises, to maximize stability
and thus force generation, while reducing the risk of injury.
Flexion oriented muscles that shorten in
response to pulling a weight closer to the body respond more favorably by holding
the weight as close to the body and getting a good isometric contraction when
performing compound movements (pulldowns, rows, etc). Therefore, to maximize
muscle activation and produce the best result as far as strength or hypertrophy
is concerned, it’s to your benefit to squeeze your muscles as hard as you can
in the fully contracted position and hold for a second or two when performing
flexion oriented compound movements.
For most isolation movements, like leg
extensions or calf raises, it’s just as beneficial to control the eccentric,
and focus on getting a good isometric squeeze at the peak of the concentric
range of motion regardless of whether or not the primary muscles involved are
extension, or flexion, oriented (as long as the muscle remains under tension at
the end of range).
In terms of the concentric action, regardless of
the nature of the exercise, the tempo will determine how much of which muscles
are activated, especially in regards to compound movements in which multiple
muscle groups are involved. Obviously if the weight is heavy enough there will
only be one tempo (slow), along with maximum muscle fiber recruitment, but if
the weight is light enough in which the tempo can be deliberately controlled,
you can perform exercises either faster or slower to ensure specific muscles
are under greater, or lesser, levels of tension.
Not only are motor units recruited as needed,
but muscles, in terms of which ones are activated and when, follow a hierarchy
as well in that, if multiple muscles are responsible for producing movement at the
same joint, the smaller ones will take on the brunt of the load unless the
demand calls for the larger ones to get more involved.
Bicep/arm curls are a prime example of how
tempo alters which muscles take on a greater percentage of the load during the
curl. While bicep/arm curls do involve the biceps (no surprise there), the
brachialis and brachioradialis are also responsible in flexing the arm, although
the extent of which is dependent on the tempo of the movement. The faster the
intent is to lift the weight, the more that the bigger and stronger biceps will
contribute to the movement. The slower the weight is lifted, the less demand
there is for the bigger and stronger biceps to contribute, and therefore as a
result the smaller brachialis muscle will take on the brunt of the load. This
is an example of how the body will always choose the path of least resistance,
and how muscles are recruited as needed, which tempo greatly influences.
Worth noting as well is that slower tempos
allow tension to remain constant which forces a greater amount of fast twitch
fibers to activate at the expense of the slow twitch fibers, due
to a lack of oxygen being available to them which they need to contract. So even
though the biceps take on less of the load when deliberately curling slow, you
can at least ensure that the fibers that are active are of a fast twitch nature
by making sure that the tension remains constant.
Here are some practical examples of prescribed
tempos using the example above to preferentially recruit the biceps, or the
brachialis respectively, by performing the exact same exercise (arm curl), with
the exact same amount of weight, for the exact same total time under tension,
but yet promoting a different response.
Biceps dominant arm curl parameters:
3 x 4 w/60% of max, 2-0-2-0, 60s rest
Brachialis dominant arm curl parameters:
3 x 12 w/60% of max, 10-0-2-0, 60s rest
*Tempo prescriptions generally consist of 4
numbers, the first representing the prescribed duration of the eccentric
contraction, the second representing the duration between the eccentric
contraction and the concentric contraction, the third representing the
prescribed duration of the concentric contraction, and the fourth representing
the duration between the concentric contraction and the eccentric contraction.
The difference between both examples above is
that in the bicep dominant example the prescribed eccentric tempo is much
quicker (2 seconds) in comparison to the brachialis example (10 seconds), but
other than that are identical as the concentric recommendation is the same for
both, and there should be no stoppage between the eccentric and concentric
portions of the rep. This highlights more than anything why it is crucial to
consider tempo when designing a program, and how performing the exact same
exercise, for the exact same time under tension, can result in a different
outcome.
Rest
While tension is the determining factor to
which all other parameters are based on, it’s the rest intervals that
ultimately determine whether or not the training effect is maximized. Too much rest
and the effect is lost. Too little rest and performance is compromised.
Aside from the immediate effects that rest intervals
have on a training session, they can also be used to quantify progression. For
example, by performing the same amount of work in less time, or a greater
amount of work in the same amount of time, it is obvious that progression has
been made.
If the goal is to increase strength/power,
which is generally done by performing as much work as possible with the
heaviest weights possible, the rest between sets should be long enough to allow
the nervous system to recover so that efforts can be repeated successfully.
If the goal is to stimulate growth/burn fat than incomplete rest intervals will
more effectively increase the metabolic demand on the muscles. If the goal is
improved physical preparedness for a specific sport the rest interval should mimic
the amount of rest provided in that sport, or even slightly less so that the
sporting event is less physically exhausting by contrast.
Adaptation
Regardless of your goal, the body adapts to
each of the parameters over a period of time, which is why they should be
changed as the body habituates if long term progression is the goal. Generally the
parameters are adjusted to expose the neuromuscular system to phases of high
intensities, or high volumes of work, and alternated in that fashion, examples
of each are below:
High intensity emphasis, AKA intensive
parameters
Frequency
3-4 x per week per exercise/movement for
strength
2-3 x per week per muscle group for hypertrophy
Tension
Up to 20 seconds per set but generally no more
than that
Intensity
1-5 reps (above 85% of maximum, ideally between
90-100%) for strength
4-6 reps for hypertrophy (80-90% of maximum)
Number of exercises
1-2 (doing the same exercises over and over
will maximize neural adaptation of the movement selected)
Sets
3-6 per exercise
10-12 total sets
Rest Interval
3-5 minutes (100% neural recovery, 100%
metabolic recovery) for strength
2-4 minutes for hypertrophy
Note: Repeated efforts with high intensities
will generally produce the greatest testosterone response.
High volume emphasis, AKA accumulative
parameters
Frequency
1-3 x per week per exercise/movement for
strength
1-2 x per week per muscle group for hypertrophy
Tension
20-40 seconds for strength
40-70 seconds for hypertrophy
Intensity
6-8 reps for strength (75-85%)
6-12 reps (below 85% of maximum, ideally
between 70-80%) for hypertrophy
Number of exercises
2-3 per session if training 2 muscle groups in
the same session, up to 4 if only training one muscle group
Sets
2-4 per exercise
6-9 total for strength
9-12 total for hypertrophy
Rest Interval
2-4 minutes for strength
30-90 seconds, but as high as 180 seconds
(50-90% metabolic recovery, 33-66% neural recovery) for hypertrophy
Note: Repeated efforts with minimal rest will
increase lactate build up and as a result generally produces the greatest
growth hormone response.
The examples above are just that, examples.
They are generalized at best, although they provide a good starting point for
anyone looking to put together their own program to build a combination of size
and strength. Those with a very specific goal may have a completely different
looking set of parameters. For example, those training to maximize motor
learning will benefit from a greater training frequency, albeit at a much
reduced volume, an example looking like this:
Performance/functional parameters
Frequency
2-6 x per week per muscle group
Intensity and tempo
Above 85%, slow tempo as a result of the heavy
weight
45-65%, explosive tempo
10-25% ballistic tempo (project source of
resistance into the air)
Number of exercises
2-4 exercises
Reps
5-25 reps per exercise per session
30-45 per week in the 95-100% range
45-60 per week in the 90-95% range
60-75 per week in the 85-90% range
Rest Interval
3-5 minutes rest (limit rest with athletes to
mimic sport and teach concept of producing force while fatigued)
Note: Whole body, or upper/lower splits are
ideal to accommodate for the frequency needed to maximize performance. Also,
due to the increased frequency in which the same muscle groups are trained, the
risk of overtraining is elevated which is why the amount of reps performed per
week, per exercise, should be kept under control based on intensity, and the
same range of intensity should never be performed for consecutive sessions.
On the other end of the spectrum you have those
who have no desire to improve physical preparedness for sport, but simply want
to put on muscle mass, regardless of the fact that excessive muscle mass limits
athletic performance. Too much muscle mass, coined irrational hypertrophy, is
not good for athletes whose sport calls for a constant, intense oxygen supply (because
of the capillary compression excessive muscle tissue size causes thus
significantly reducing oxygen transport to the muscles). In this case the goal
is muscle protein degradation and glycogen expenditure, resulting in protein
synthesis/accretion, which is best accomplished with high volumes of work, an
example of the parameters looking like this:
Frequency
1-2 x week per muscle group with 72-96 hours in
between
Intensity and tempo
60-85%, slow eccentrics and isometric pauses
are used to increase the time under tension
Number of exercises
2-4 exercises
Reps
20-40 reps per exercise per session
5-7 reps per set for advanced lifters
8-10 reps per set for intermediate lifters
11+ reps per set for beginning lifters
Rest Interval
1-2 minutes rest, but can go as low as 30-45
seconds
Exercise selection
Different exercises, and where in sequence they
are placed during a workout, carry their own set of parameters as well. A typical
workout kicks off with one primary compound movement, followed by a secondary
compound movement, before moving onto an isolation/auxiliary movement, with the
option to finish it off with a remedial movement specifically designed to
target a relatively weak area requiring stimulation. In this case it would be
foolish to assign the same parameters to the compound movements performed at
the beginning of a workout when you are fresh, and the auxiliary and remedial
movements performed at the end when you are fatigued. This is why it is
acceptable to have a different set of parameters for different exercises,
dependent on which and when they are performed. Here are some examples of parameters
for each exercise performed in a workout for various goals.
For those training for strength:
1st exercise – 5-7 sets of 1-3 reps
2nd exercise – 4-6 sets of 4-6 reps
3rd exercise – 3-4 sets of 6-8 reps
4th exercise – 2-3 sets of 10-12 reps
For those training for strength and size:
1st exercise – 4-6 sets of 4-6 reps
2nd exercise – 3-5 sets of 6-8 reps
3rd exercise – 3-4 sets of 8-10 reps
4th exercise – 2-3 sets of 12-15 reps
For those training for size:
1st exercise – 4-6 sets of 6-8 reps
2nd exercise – 3-5 sets of 8-10 reps
3rd exercise – 3-4 sets of 10-12 reps
4th exercise – 2-3 sets of 15-20 reps
For those training for strength-endurance:
1st exercise – 3-4 sets of 10-12 reps
2nd exercise – 3-4 sets of 12-15 reps
3rd exercise – 2-3 sets of 15-20 reps
4th exercise – 2-3 sets of +20 reps
The purpose of having set of parameters to
abide by is to ensure that your efforts will drive you closer and closer towards
your goal, but at the end of the day, your training sessions should be dictated
by your experience in that very moment. Parameters are not set in stone, and just
because a parameter suggests a given amount of tension, or reps, or tempo, or
rest interval is best suited for your goal, does not mean there will be no
benefit in terms of results should you fail to strictly adhere to each and
every parameter for every single set/rep. To think that is complete bullshit,
so don’t lose sleep over whether or not you lost track of how many reps you
performed because you were too focused on counting out the tempo. The
parameters are arbitrary and are to be used as guidelines to give you a better
idea of how you should be training to promote a desired response, as well as
gauge whether or not you need to make adjustments based on your current level
of physical preparedness. Use biofeedback and auto-regulate by paying attention
to what your body is telling you, while also understanding what your purpose is
in the gym. Sometimes you may need more rest, while other times the point may
be to perform in a fatigued state, so know what it is you’re trying to
accomplish and go from there.
If you have any questions about loading
parameters, or how to adjust them to a specific goal, feel free to contact me
at ben@paramounttraining.ca. I'm available
for online consulting and personalized program design, as well as one on one
training if you are located in the Greater Toronto Area (GTA).
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