Efficient Strength Training
By Matt Brzycki
Health & Wellness Coordinator –
Time has truly become a precious commodity. Since most people
simply do not have an abundance of free time, individuals are seeking exercise
programs that produce maximal results in a minimum amount of time. As such,
efficiency should be a major consideration when developing a strength-training
program.
Interestingly, science has
been unable to determine if one strength-training method is superior to
another. Research has shown only that a variety of methods can increase
strength. For example, Westcott found no statistically significant differences
in the strength increases produced by nine different training routines
consisting of various combinations of sets and repetitions.1
So, just about any type of
strength-training program has the potential to produce favorable results.
However, many methods of strength development are inefficient for much of the
population. An efficient strength-training program can be designed -- using
virtually any type of equipment -- by applying the following concepts.
The importance of intensity
Intensity level (or effort) is
the most important factor in an efficient strength-training program.
Essentially, the greater the intensity, the better the response. In the weight
room, a high level of intensity is characterized by performing each exercise to
the point of muscular fatigue, when muscles are exhausted to the point where no
more repetitions can be performed. Failure to reach a desirable level of
muscular fatigue, or effort, will result in submaximal gains in muscular
strength.2
Evidence for this
"threshold" is suggested by the "Overload Principle," which
was proven experimentally more than 40 years ago. The Overload Principle states
that to increase muscular size and strength, a muscle must be stressed, or
"overloaded," with a workload that is beyond its present capacity.2
Effort must be great enough to exceed this threshold for muscular fatigue to
trigger an adaptive response (muscular growth). Simply, exercise that does not
produce enough muscular fatigue will not stimulate muscular growth.
Progressive overload
The term "progressive
resistance exercise" was coined more than 50 years ago. Unfortunately,
little of what is done in most weight rooms can be considered
"progressive." Performing a set of leg curls for 10 repetitions with
100 pounds today, and still doing this same set a month later, will not
increase strength. On the other hand, doing 11 repetitions with 120 pounds a
month later increases repetitions by 10 percent and weight by 20 percent.
If a muscle is to increase in
strength, it must be forced to do progressively harder work.1
Muscles must be overloaded with work that is increased steadily and
systematically throughout the course of a strength-training program.
To overload the muscles, a
person must progressively increase either the weight or the repetitions
performed. Each time the maximum number of repetitions are attained, the
resistance should be increased for the next workout. The increase in resistance
should be made to a comfortable level. Muscles will respond better if the
progressions in resistance are five percent or less, but remember that the
resistance must always be challenging.
Number of sets
The basis for performing one
set of each exercise has powerful and compelling support from scientific
research. In a recent review of the applicable literature, Carpinelli found 15 studies
that reported the results of subjects who used either one set or multiple sets
of an exercise. In eight studies, subjects who performed one set of each
exercise produced considerable increases in their strength, with no significant
differences in strength improvements between the one-set groups and the two-set
groups. In seven studies, subjects who did one set of each exercise produced
significant increases in their strength with no significant differences in
strength improvements between the one-set groups and the three-set groups.5
If doing one set of an
exercise produces the same results as two or three sets, then a one-set
protocol represents a more efficient means of strength training. After all, why
perform several sets when similar results can be obtained from one set in a
fraction of the time? This is not to say that traditional multiple-set programs
are unproductive. It's just that multiple sets are inefficient in terms of time
and, therefore, are undesirable for much of the population.
Of course, if a single set of
an exercise is to be productive, the set must be done with an appropriate level
of intensity (to the point of muscular fatigue).
How many repetitions?
A muscle must be exercised for
a certain amount of time to increase in size and strength. Optimal time frames
are about 90 to 120 seconds for the buttocks, 60 to 90 seconds for the rest of
the lower body and 40 to 70 seconds for the upper torso.6 The
muscles of the lower body should be exercised for a slightly longer period
because of their greater size and work capacity.
This information can be used
to formulate appropriate repetition ranges. For example, if a weight is raised
in about two seconds and lowered in about four seconds, each repetition would
be about six seconds long. Based upon the optimal time frames and using a
six-second repetition, the buttocks need to be exercised for 15 to 20 reps, the
lower body for 10 to 15 reps and the upper torso for about six to 12 reps.
It should be noted that
attempting a one-repetition maximum or performing low-repetition movements that
are considerably less than the optimal time frames will increase the risk of
injury. Likewise, as an exercise exceeds the recommended time frames, it
becomes a greater test of aerobic endurance rather than muscular strength.
It is safer for certain
populations to perform more repetitions than previously suggested to reduce
orthopedic stress. The higher repetition ranges will necessitate using somewhat
lighter weights, which will, in turn, reduce the stress placed upon their bones
and joints. For example, younger teenagers should use slightly higher
repetition ranges, such as 20 to 25 reps for exercises involving their
buttocks, 15 to 20 reps for their legs and 10 to15 reps for their upper torso.
Similar repetition ranges should also be used by older adults, particularly
those with hypertension.
Proper technique
A weight should raised in a
deliberate, controlled manner without any jerking movements.1
Raising the weight in a rapid, explosive fashion isn't recommended for two
reasons: 1) it introduces momentum into the movement, which makes the exercise
less productive and less efficient, and 2) it exposes the muscles, joint
structures and connective tissue to potentially dangerous forces which magnify
the likelihood of incurring an injury. The weight should be raised in about one
to two seconds.7
After raising the weight,
there should be a brief pause in the position of full muscle contraction or the
"mid-range" position.7 Pausing momentarily in this position
emphasizes the muscles when they are fully contracted, permits a smooth
transition between the raising and the lowering of the weight and helps
eliminate the effects of momentum.
A study by Hather and
co-workers found that the lowering of the weight must be emphasized to attain
optimal results from strength training.8 Emphasizing the lowering of
the weight makes the exercise more efficient since the same muscles that are
used to raise the weight are also used to lower it. This makes each repetition
more efficient and each set more productive. It should take about three to four
seconds to lower the weight back to the starting/stretched position.7
In effect, each repetition
should be roughly four to six seconds in length. A 16-week study by Hurley and
others demonstrated a 50-percent increase in upper-body strength and a
33-percent increase in lower-body strength in a group that performed each
repetition by raising the weight in two seconds and lowering the weight in four
seconds.9
Finally, a repetition should
be done with the greatest possible range of motion that safety allows.
Exercising with a full range of motion allows a person to maintain, or perhaps
increase, flexibility.10 Furthermore, a full range of motion ensures
that the entire muscle is being exercised, thereby making the movement more
efficient.10 In other words, full-range exercise is necessary for a
full-range effect.
Duration of the workout
More isn't necessarily better
when it comes to strength training. Common sense suggests that as you increase
the length of an activity, you must decrease your level of effort. Stated
otherwise, you cannot exercise with a high level of effort for long periods of
time.
Carbohydrates are the body's
preferred fuel during intense exercise. Most people exhaust their carbohydrate
stores after about one hour of intense exercise.11 Therefore,
strength workouts should be completed in one hour or less.
Efficient strength training is
achieved with a minimum amount of recovery between exercises. The length of the
recovery interval depends upon a person's present level of fitness. Initially,
a recovery time of three minutes may be necessary, but with improved fitness,
the pace should be quickened to the point where a person is moving as rapidly
as possible between exercises. (The speed with which the repetitions are
performed should not be quickened, just the pace between exercises.)
Volume of exercises
For most people, a
comprehensive strength-training workout can be performed using 14 exercises or
less. The focal point for most of the exercises should be the major muscle
groups (i.e., the hips, legs and upper torso). Include one exercise for the
hips, hamstrings, quadriceps, calves/dorsiflexors, biceps, triceps, abdominals
and lower back. Because the shoulder joint allows movement at many different
angles, two exercises should be selected for the chest, the upper back (the
"lats") and the shoulders.
For some individuals, a
thorough workout may require slightly more than 14 movements. For instance, a
comprehensive workout for someone involved in combative sports, such as boxing
or judo, must include an additional
There is nothing wrong with
performing more movements to emphasize a particular body part, as long as there
are continued improvements in strength. However, if strength begins to level
off or "plateau" in one or more exercises, it's probably due to
overtraining.
Sequence of exercises
A strength-training program
should begin with exercises that influence the largest muscles and proceed to
those that involve the smallest muscles.1, 10 Exercises for the hips
should be performed first, followed by the upper legs (hamstrings and
quadriceps), the lower legs (calves or dorsiflexors), the upper torso (chest,
upper back and shoulders), the arms (biceps, triceps and forearms), the
abdominals and, finally, the lower back.
It's important to note that
the mid-section should not be fatigued early in the workout. The abdominals
stabilize the rib cage and aid in forced expiration during intense activity.
Therefore, early fatigue of the abdominals detracts from the performance of
other exercises that involve larger, more powerful muscles.
Frequency of training
Intense strength training
places great demands on the muscular system. The muscles must receive an
adequate amount of recovery between strength workouts to adapt to those
demands. Muscles do not get stronger during a workout, they get stronger during
the recovery from a workout. When weights are lifted, muscle tissue is broken
down and the recovery process allows the muscle time to rebuild itself. Think
of this as allowing a wound to heal. Leaving it alone permits the damaged
tissue time to heal. There are individual variations in recovery ability since
everyone has different levels of tolerance for exercise. However, a period of
about 48 to 72 hours is usually necessary for muscle tissue to recover
sufficiently from an intense strength-training workout.
Adequate recovery is also
required to return your carbohydrate stores to their pre-exercise levels.
Research by Piehl demonstrates that almost 46 hours are needed to replenish
depleted carbohydrate stores following intense physical activity.12
As such, it's suggested that strength training be performed on nonconsecutive
days -- such as on Monday, Wednesday and Friday. This is consistent with the
Quantity vs. quality
When it comes to strength
training, more isn't necessarily better. The quality of the work performed in
the weight room should be emphasized rather than the quantity. The most
efficient program is one that produces the maximum possible results in the
least amount of time.
REFERENCES
1. Westcott, W.L. (1983) Strength
fitness: Physiological principles and training techniques (Expanded ed.)
2. Wilmore, J.H. (1982) Training
for sport and activity: The physiological basis of the conditioning process
(2d ed.).
3. Graves, J.E., M.L. Pollock,
D. Foster, S.H. Leggett, D.M. Carpenter, R. Vuosso & A. Jones (1990) Effect
of training frequency and specificity on isometric lumbar extension strength. Spine,
15: 504-509.
4. Peterson, J.A., & W.L.
Westcott (1990) Stronger by the minute. Fitness Management, 6 (June):
22-24.
5. Carpinelli, R. (1996)
Single versus multiple sets. Hard Training, 1: 3-5.
6. Verkhoshansky, Y. (1991) Ultra
mass manual.
7. Riley, D.P. (1992) Redskin
conditioning.
8. Hather, B.M., P.A. Tesch,
P. Buchanan & G.A. Dudley (1991) Influence of eccentric actions on skeletal
muscle adaptations to resistance training. Acta Physiologica Scandinavica,
143: 177-185.
9. Hurley, B.F., D.R. Seals,
A.A. Ehsani, L.J. Cartier, G.P. Dalsky, J.M. Hagberg & J.O. Holloszy (1984)
Effects of high-intensity strength training on cardiovascular function. Medicine
and Science in Sports and Exercise, 16: 483-488.
10. Lillegard, W.A., &
J.D. Terrio (1994) Appropriate strength training. Sports Medicine, 78:
457-477.
11. Pipes, T.V. (1989) The
steroid alternative.
12. Piehl, K. (1974) Glycogen
storage and depletion in human skeletal muscle fibers. Acta Physiologica
Scandinavica, (Supplementum 402): 1-32.
13.