Optimizing Sets, Reps and Rest to Maximize
Strength Gains
By Kelli Calabrese MS, CSCS, ACE
Ask 10 people the best way to strength train and you are likely to get
10 different answers. But what is the BEST way to gain muscle strength?
To answer that pressing question, I went to the father of strength
training research, Dr. Wayne Wescott. Dr. Wescott is a National Fitness
Consultant, the Fitness Director of the South Shore YMCA in Quincy,
Massachusetts and the author of 13 books on strength training.
In a recent interview with Dr. Wescott in New York City, he answered
the most frequently asked questions I receive from both exercise
enthusiasts and trainers. You may be surprised by some of the latest
findings in strength research uncovered in his responses. Read on to find
out how to most efficiently maximize strength gains.
How many reps should someone perform to
gain the maximal amount of strength?
It’s not what we’ve always been telling people. Here’s
the honest answer – the range is the entire anaerobic energy system
which is from 30 – 90 seconds. As long as momentary muscular
failure is reached in 30 – 90 seconds, exercisers will gain muscle
strength, size and endurance. Most lifters are going to perform on
average 10 reps at 75% of maximum resistance. The rep ranges are so
closely related that it doesn’t matter. You may prefer 8 – 12
or 4 – 8 or 12 – 15. Each builds strength, size and endurance
equally. Roughly anywhere from 5 – 15 reps are the upper and lower
limits of the range. Strength gains occur at a slower rate when
performing more than 15 reps. There really is no need to do more than 20
reps.
How many sets should someone perform to
gain the maximal amount of strength?
One set is fine, if done properly. Given interest, ability and time,
participants should decide if getting slightly more gains in strength are
worth 3 and 4 times the amount of investment in precious time. It’s
the law of diminishing returns. Two sets does not equal twice the
strength of one set. Doing multiple sets typically cuts down on doing a
variety of exercises and there is a minimal increase in strength for the
additional time invested. When individual sets are performed properly,
there is NO indication that multiple sets are better. Given the choice of
doing 3 sets of 5 exercises compared to 1 set of 15 exercises, I would
prefer to perform a variety of exercises once rather than repeat the same
ones over and over.
How many days a week should someone
strength train?
In one 8 week study 1,200 subjects, including male and female beginner
exercisers, found 3 total body sessions a week was optimal. They trained
3 days a week for 20 – 25 minutes of strength and 25 minutes of
endurance. In 8 weeks they gained 2.5 pounds of muscle and lost 4.6
pounds of fat. The study also showed that 2 days a week produced 85% of
the strength gains of the 3-day group. Those who exercised one day a week
showed almost 70% of the strength gains as the 3 day-a-week group. So
even if you can only dedicate 1 session a week to exercise, you can still
gain nearly 70% of the strength of someone strength training 3 times
weekly.
How fast should you move during each
repetition?
2 seconds up and 4 seconds down is optimal. It’s better to go a
little slower on the eccentric phase (typically lowering) the weight
compared to the concentric phase (typically lifting).
Should cardio conditioning be done before
or after strength training?
In a study of 200 subjects, zero difference was shown in strength
improvements when performing cardio before strength as compared to cardio
after strength training. Cardio and strength use 2 separate energy
systems which don’t interfere with each other when exercising at
75% of maximal heart rate. It’s a matter of personal
preference.
Should stretching be done during or after
strength training?
In a recent study of 155 subjects, those who stretched in between
exercises saved a lot of time, and the clients seemed to like it. Some
personal training clients prefer stretching afterwards as their reward
for exercising. Stretching in between compared to after resulted in zero
difference in strength gains; however, it was found that strength
training enhances flexibility even if stretching is omitted.
How much rest should be taken between
exercises and/or sets?
On average, you should take 2 minutes for recovery between sets. Body
builders typically take a 1 minute rest and power lifters up to 3
minutes. Between changing exercises 30 – 60 seconds is
sufficient.
What is your favorite advanced training
technique?
Advanced training techniques help you to break through a plateau.
Anything that extends the set like breakdowns, assisted lifts, negatives
or pre-exhaust are all excellent. Breakdowns fatigue different fibers in
the muscle. Anything that extends the set is most beneficial.
My intention in sharing this latest research is for you to keep an
open mind when developing strength training programs to most efficiently
maximize gains. We know that time is a precious commodity and one of the
biggest objections we get from our clients. This may be the arsenal of
information you need to convince clients that they can see significant
results with a minimal commitment. On the other end of the spectrum,
maybe you have clients who are overtraining and need to make adjustments
to their number of sets or perhaps they are resting too long. I hope you
take this information and tweak your programs to optimize your and your
client’s efforts.
Kelli Calabrese – MS, CSCS, 2004 Personal Trainer of the Year. Kelli is a Clinical Exercise Physiologist
and 20 year fitness industry leader. She is the author of Feminine,
Firm & Fit – Building
A Lean Strong Body in 12 Weeks. She has 23 fitness, nutrition and lifestyle
related certifications and is available for personal
training, online
training,
iPod
workouts, phone coaching, grocery
shopping tours, seminars and media
appearances.
Kelli’s personal mission is to provide individuals with the tools to
make health, fitness and wellness a permanent part of their lives.
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