The Initial Key To Strength Training
What is the single biggest key to strength training? In my opinion, the biggest key for beginners and intermediates is simply to train heavy. Heavy training consists of using weights that limit you to three to eight reps per set for about three sets of an exercise. This should be done for basic exercises, such as squats, deadlifts, and bench press.
When The Biggest Key to Strength Training Changes
Once progress becomes very slow or stops, I believe the biggest key to strength training changes. If you want to keep making progress, you must achieve an optimum training state. What do I mean by optimum training state? I mean that you must train had enough without training too hard. The single biggest factor for determining this is the ability to maintain consistent rep speed throughout a set. This especially applies when doing basic compound exercises such as the bench press, squat and deadlift.
Phil Heath
Phil Heath is an excellent example of someone who maintains a consistent rep speed throughout each set for basic exercises. There are exceptions to this. Phil sometimes grinds when doing isolation exercises. When it comes to basic exercises, I have seen him grind out slow agonizing reps on incline dumbbell presses; once. Another time he did a grinder rep at the end of set on a chest press machine. I have also seen him pause in the middle of a set, and then resume a consistent rep pace to finish the set. Once again, these examples are the exceptions. The vast majority of the time Phil Heath uses a steady rep pace from start to finish for each set. If he pauses, he racks the weight. Watch Phil’s training tempo in the following video, it is very smooth and even with only a few exceptions.
The Peak Strength Principle
I believe another huge key to strength training is what I refer to as the Peak Strength Principle. It means to train as long as you are at full (or peak) strength, but no longer. This may limit you to a small amount of sets for a muscle group. If you feel you don’t do enough work when limiting yourself to training at peak strength, then my suggestion is to train more often. Peak strength workouts are often shorter and easier to recover from and you may be able to do them more often.
To sum up what I’ve been saying: first, always maintain a consistent rep pace throughout a set; second, work out as long as you are at peak strength, but no longer. Eventually you will be able to add more weight and still maintain a consistent rep pace while remaining at peak strength. If you are struggling to make progress, consider using these two principles in order to make progress again. Best of training to you.