A strength training threshold is a point in training in which repeating the same thing suddenly gets harder. Let’s look at three examples of a sudden increase in difficulty when using strength training thresholds.
Threshold #1: Repeating Reps
If you are performing a set of an exercise, each successive rep may feel slightly harder than the previous rep, but when you reach a rep in which there is a sudden increase in difficulty compared to the previous reps of the same set, you have hit a threshold.
Threshold #2: Repeating Sets
If you are repeating sets of the same exercise with the same amount of weight and reps for each set, the first and second set may feel similar in terms of effort. However, if you keep repeating sets, you will reach a set that suddenly feels more difficult than the previous sets. It’s the set where you feel like you are beginning to weaken, which indicates you have hit a threshold for repeating sets.
Threshold #3: Adding Weight To Each Set of Single Reps
If you start out with 65% or 70% for a single rep, you should be able to perform the lift with perfect form while using a smooth nonstop lifting motion that does not slow down during the rep. If you then add weight in 10 to 20 pound jumps from set to set, you will eventually reach a weight that suddenly makes it difficult to maintain perfect form using a smooth nonstop lifting motion. This indicates you have hit a threshold when adding weight to each set for a single rep.
Use Thresholds to Signal a Stopping Point
Any time you hit a threshold, stop. Examples of how to stop for each of the thresholds discussed above is presented below:
If you hit a threshold when you reach your sixth rep of a set because the sixth rep suddenly gets harder than the previous reps, then stop the set at the sixth rep.
If you hit a threshold on the fourth set of an exercise because you grow weaker and the fourth set suddenly feels harder than the previous sets of the same weight and reps, then stop after your fourth set.
If you are working your way up in weight from set to set while doing single reps for squats, and you hit a threshold when you reach 250 pounds because it suddenly becomes difficult to use perfect form while maintaining a smooth nonstop lifting motion, then stop at 250 pounds.
How can you use the strength training thresholds that have been discussed so far to design a training program? There are many ways to do this, but I will give an example of a lifter who wants to train three times per week in order to gain strength in the basic lifts.
MONDAYS
Chest Exercise
Bench Press or Incline Press
Back Exercise
Do deadlifts
Triceps Exercise
Narrow grip decline press with elbows in
Biceps Exercise
Standing barbell curls
TUESDAYS
Leg Exercise
Squats
Shoulder Exercises
Overhead Press
Dumbbell Side Lateral Raises
Ab Exercise
Incline curl ups
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Once you have selected the exercises you are going to perform, you must determine the amount of weight, and the number of reps and sets for the Monday-Tuesday workouts. Use the following guidelines for the Monday – Tuesday workouts listed:
Do 6 Reps per Set:
Do 6 reps per set for each exercise performed on Mondays and Tuesdays.
The Threshold Should Fall on the 6th Rep.
When choosing how much weight to lift for an exercise, select a weight in which the threshold falls on the sixth rep. This means that the weight suddenly becomes more difficult to lift when you reach the sixth rep of each set of each exercise. Thresholds generally occur one to three reps before reaching the point of failure.
Repeat Sets Until You Reach a Threshold
When performing an exercise, repeat sets of 6 reps with the same weight until you reach a set where it becomes more difficult to perform six reps. This generally results in doing two to four sets of each exercise.
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FRIDAYS
Chest Exercises
Bench Press: Work up to a heavy single rep
Incline Dumbbell Press: Do sets of 8 reps
Leg Exercises
Squats: Work up to a heavy single rep
Choose either Belt Squats or Goblet Squats: Do sets of 8 reps
Back Exercises
Choose either Lat Pull downs or Seated Pulley Rows: Do sets of 8 reps
Weighted Hyperextensions: Do sets of 8 reps
Choosing the Amount of Weight and the Number of Sets
You must know how to select the right amount of weight to use for exercises in which you are working up to a heavy single rep. You must also know how to choose the right amount of weight and how many sets to perform for exercises that are to be done for 8 reps.
How Much Weight To Lift for Single Reps
When doing an exercise in which you are directed to work up to a heavy single rep, do a few light warm up sets of 5 to 10 reps using 30% to 50% of your single rep max. Then begin doing single reps starting at 70% of your single rep max. Add 10 to 20 pounds to each successive set until you reach a threshold weight, which means that it suddenly becomes difficult to maintain perfect form and to maintain a smooth nonstop lifting motion without decelerating when performing the lift.
Amount of Weight and Number of Sets When Performing Sets of 8 Reps
When doing exercises in which you are directed to perform sets of 8 reps, choose a weight that causes the threshold to fall on the 8th rep of each set. This means that the eighth rep suddenly feels more difficult than the previous reps of the same set. When performing an exercise, repeat sets of 8 reps with the same amount of weight until you reach a set where it becomes more difficult to perform 8 reps than the previous sets. Most lifters who follow this procedure will be able to perform two to four sets per exercise before they begin to weaken. However, this is simply the norm and some will be able to perform more than four sets before weakening.
When doing the weekly workouts listed above, you will use the threshold based guidelines to select the amount of weight and the number of sets to perform for each exercise. Once you have established this, keep using the same amount of weight, sets, and reps from week to week until the thresholds diminish and eventually vanish due to an increase in strength. When the thresholds vanish, it means that the last rep should no longer be a rep that suddenly feels more difficult than the previous reps. The last set should no longer feel as though it suddenly became harder than the previous sets. The amount of weight that suddenly made it more difficult to maintain perfect form and a smooth nonstop lifting motion for a single rep should no longer make it difficult to maintain perfect form and a smooth nonstop lifting motion. When the thresholds have vanished, you can increase the weight of your lifts by five to ten pounds. Adding weight will cause the thresholds to reappear again. You will then need to repeat the same process until the thresholds vanish again.
If figuring out how to use training thresholds seems like a mystery, it is my hope that the information in this article provides you with a clear example of how to incorporate strength training thresholds into your workouts. Best of training to you.