Prescriptions for Strength

There are so many opinions when it comes to the number of sets and reps you should do, how much you should rest in between sets and how much resistance you should use. One guy in the gym may swear by six to 10 sets of each exercise, another says three sets is all he needs to put on muscle. One trainer may tell you to rest for 30 seconds between exercises and another up to three minutes.

So, who's right? It comes down to personal goals. Let's take a look at four different training goals.

The first is muscle endurance. This person may be a long distance runner or cycler who wants to improve the muscle endurance fibers. In this case, he or she would choose 65 percent of their one repetition maximum. They will engage in more than 12 repetitions for two to three sets, resting only 30 seconds between sets and exercises.

The idea is to keep the resistance light, the reps high and the rest time low. That regimen keeps the endurance demand up with the lower intensity and longer duration routines. This type of strength routine is the best kind to enhance an endurance athlete's performance.

The second goal is hypertrophy, otherwise known as increasing muscle size. This is the goal of body builders. To increase muscle size, choose a resistance that is 65 to 85 percent of your one repetition maximum. Perform six to 12 reps for three to six sets, resting from 30 seconds up to 90 seconds. This high intensity, short duration training will increase the size of the muscle fibers.

To train for muscle strength, you should select a resistance that is 85 percent or higher than your one repetition maximum. Repetitions are six or less for two to six sets, resting from three to five minutes between sets. Because the intensity is so high, the rest between sets has to be longer. Many athletes who need to increase their strength to perform on the field will use this prescription.

Finally, there are routines for those looking to increase muscle power. Think of an Olympic power lifter. These athletes use resistance that is 75 to 90 percent of their one repetition maximum, performing only one to five reps. They repeat each exercise for three to five sets and rest up to five minutes between each set. Plyometric exercises are used when training for power.

If your routine is going to include some combination of the above goals, you should work the power moves first because they are explosive and require the most energy burst. Second, perform multi-joint exercises also known as compound exercises along with all of your ab and lower back work. Lastly, finish with your single joint and smaller muscle group exercises like bicep curls.

Keep in mind that genetics is a big factor in the results we can expect to see. We are born with a certain amount of strength and endurance muscle fibers and one does not convert to the other, regardless of how much we train. Some people like Arnold Schwarzenegger are genetically blessed with a majority of strength fibers. Someone like Lance Armstrong is blessed with a lot of endurance fibers. Most of us have a 50/50 mix of both.

In addition to your genetics, your age, diet and the amount of sleep you get will have an effect on your training results. Typically, as we get older we lose muscle, but that can be reversed with regular and intense strength training. Your meals should include 15 percent protein, 25 to 30 percent fat and 55–60 percent carbohydrates (the ratio for the eDiets program). Finally, you should strive for seven to nine hours of sleep nightly. It’s when the muscles are resting that they will grow in size and strength.

Regardless of your training goals, be sure to get into the gym two to three times per week to experience the many benefits of strength training (these guidelines are provided by the American College of Sports Medicine.) Exercise is both an art and a science and therefore leaves room for interpretation and variation. As long as you are challenging your muscles you will see results!

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.

Fill out the form below to join Kelli's free e-newsletter and receive a free report on Fueling a Lean Body! First Name: Last Name: Email Address:

Back to Fitness Articles