Strength training, powerlifting, and bodybuilding would be greatly simplified if all of the top performers used the same training methodology, but they don’t. There are countless training methods that have helped lifters of all kinds attain their world-class results, which can be confusing when trying to ascertain which training method is best for yourself.
In the last article, I discussed five training stresses that trigger gains in strength and/or muscle growth. Some lifters are highly responsive to one of the triggers and make that specific trigger the focus of their training. The different types of triggers that lifters respond to are listed below:
- The Load responsive lifter
- The high intensity responsive lifter
- The force and dynamic speed responsive lifter
- The high training density responsive lifter
- The total workload responsive lifter
Most lifters will need to use a combination of training methods to trigger strength and growth, but that will be discussed in a future article. In this article, I simply want to define each type of training method that triggers strength and/or muscle growth.
Trigger #1: Load
Training load simply refers to the amount of weight on the bar in relationship to the maximum weight that a lifter can lift for a single rep. The closer a lifter comes to 100% of their max, the higher the load, and the further away that a lifter is in relationship to their single rep max, the lower the load. Some lifters focus almost all of their training on working up to a max, or a near max lift every workout because it seems to work for them.
The Bulgarian era of lifting champions focused almost exclusively on single rep max load lifting. The minimalist lifters who respond well to minimalist training are also usually load responsive lifters, but they train far less often than the Bulgarians. Examples would be Kirk Karwoski, Mark Challet, and Marty Gallagher.
Trigger #2: High Intensity Training
The term, High Intensity, is defined in different ways according to the type of lifting that is being done. Powerlifters often refer to intensity as a percentage of their single rep max. In contrast, bodybuilders tend to refer to intensity in terms of how close they come to completing the maximum number of reps possible within a set. High intensity means doing max reps (also known as training to failure) and may also include the use of forced reps. The further a lifter falls short of max reps, the lower the intensity. Relatively few sets are done when performing high intensity sets.
Some intensity responsive bodybuilders who made intensity the focus of their training were the Mentzer brothers and Dorian Yates.
Trigger #3: Force and dynamic speed lifting.
The most common form of dynamic speed lifting is to perform a basic lift using 50-60% of your single rep max for ten sets of three reps (or 10 x 3). Each rep is performed with as much speed and force as possible using perfect form. The rest times between sets is generally about 45 seconds.
I don’t know of any lifters who use dynamic speed training as the exclusive method to gain strength, but the west side method popularized the use of dynamic speed training and they put a substantial emphasis on it with their training.
Trigger #4: High Density Training
High density training refers to packing as much training volume as possible into a brief time span by doing as many sets and reps as possible over the course of short time. This does not refer to circuit training where a lifter constantly switches from one muscle group to the next from one set to the next. High density sets are done for the same muscle group with very little rest between sets, meaning fifteen to twenty seconds of rest.
Substantial training volume is an important aspect of this type of training. It should be done with at least six sets and six reps. If the amount of sets and reps are too low, the total workload becomes low and training density decreases. Examples of training density would be to use any of the following set and reps schemes including: 6 sets of 6 reps; 6 sets of 8 reps; 7 sets of 7 reps; 8 sets of 8 reps; 8 sets of 6 reps; 10 sets of 10 reps,; and 15 sets of 4 reps. Only fifteen to twenty seconds rest between sets. Fairly lights weights must be used to accomplish this.
Giant sets of four different exercises for the same muscle group are also an option. An example for chest would be to do bench press, wide grip dips, dumbbell flies, and incline press with no rest between sets.
In his day, Vince Gironda produced fantastic bodybuilders through the use of high density training. These guys were often big and strong. Serge Nubret also developed immense size and strength with high density training, although he combined high density training with a huge total workload by doing tons of sets.
Trigger #5 High Total Workload
Total workload refers to the sum total of reps across all sets, plus the amount of weight that was used for each rep. For example, if a lifter does 10 sets of 10 reps with 200 pounds for an exercise, the total workload is 100 total reps x 200 pounds which equals a total workload of 20,000 pounds. If they did 3 sets of 10 reps with 100 pounds, followed by 3 sets of 8 reps 125 pounds, and 3 sets of 5 reps with 150 pounds, the total workload would 3 x 10 x 100 = 3,000; 3 x 8 x 125 = 3,000, and 3 x 5 x 150 = 2,250. When you add the totals together the total workload is 3,000 + 3,000 + 2,250 = 8,250 pounds.
When the objective is to achieve a high total workload, a lot of sets are done over a substantial amount of time. The amount of weight should be light to medium heavy when focusing on total workload. If the weight is too heavy, it reduces the amount of reps that can done per set, which causes the total workload to drop.
The biggest difference between total workload training and high density training is the amount of time that it takes to complete the sets, and the amount of weight that is used. For example, when doing high density training, a lifter might do 8 sets of 8 reps in five minutes, but they may only be able to use 40% of their single rep max because the rapid pace from set to set does not allow full recovery between sets. This means light weights must be used or the lifter will quickly start to fall below eight reps per set because of the rapid onset of fatigue. However, if a lifter rests three minutes between each set, they may be able to use 65% of their single rep max for each set of eight reps, which will substantially increase the total workload.
Bill Pearl, Jay Cutler, and just about anyone who does ten or more sets per muscle group are putting a lot of emphases on high total workload training.
Personal Physiology
Someone with ideal physiology for responsiveness to training would only need a small amount of training to improve. This would characterize the minimalist load responsive lifter. Others have a physiology that is ideally suited to focusing on just one of the other triggers, however, most need to include a combination of several triggers to stimulate strength and muscle growth. Some of these combinations will discussed in the next article. Best of training to you.
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