There are endless ways to combine weights, number of sets and repetitions, rest intervals, recovery and types of exercises in a weight-training program. Certain combinations of these variables prevent plateaus, ward off injury and burnout and lead to the best results. To maximize your own results, make sure you are getting enough of the right kinds of foods as well as adequate sleep to give your body the resources it needs to build bigger, stronger muscles.
Workout Design
When you plan the exercises in a strength-training session, include exercises for opposing muscle groups to avoid imbalances and injury. For example, if you include bench presses (a pushing movement for your chest), also incorporate low rows (a pulling movement for your mid-back). The American College of Sports Medicine (ACSM) recommends the following guidelines for sequencing strength-training exercises: working large before small muscle groups, doing compound (multi-joint) before isolation (single-joint) movements, alternating pushing and pulling exercises, alternating upper- and lower-body exercises during full-body sessions, working weaker areas before stronger areas and doing the most intense exercises first.
Sets and Repetitions
The number of repetitions you do during an exercise depends on your goals and the resistance (weight) you choose. To build strength and muscle mass, perform each set until your muscles fail (until you cannot lift the weight again). Bodybuilding researcher Bob Kent recommends doing eight to 10 repetitions to build muscle mass, also known as hypertrophy, and three to five repetitions to maximize strength. ACSM recommends performing multiple sets of each exercise to maximize strength gains and hypertrophy. In general, the fewer repetitions per set that you do of an exercise, the more sets you should do.
Recovery
With weight training, more sessions are not necessarily better. Your body needs time to recover and rebuild your muscles after each workout. The amount of rest time you need between sessions depends on the intensity of your training. Give each muscle group at least one day’s rest between workouts (up to a week after a really tough workout). If you absolutely can’t stay away from the gym, train different body parts each day. Include cardiovascular exercise such as swimming or jogging on your non-lifting days and take one day off completely per week.
Periodization
The structure of your workouts should change throughout the year. Begin each training year with six to eight weeks of muscle-building (hypertrophy) training, followed by a couple of months of training that focuses on building maximum strength. This structure is the best way to prepare your muscles for any kind of advanced training. After the hypertrophy and strength phases, focus on exercises that build muscular endurance or power.
Non-Linear Periodization
“Non-linear periodization” varies the types of workouts done within a week rather than focusing on a single training style for several weeks. In a non-linear periodization plan, strength, hypertrophy and power training might each be designated one day per week. ACSM asserts that non-linear periodization can be as effective as a linear progression through the different components of strength training.
References
- ACSM's Resources for the Personal Trainer; American College of Sports Medicine; 2006
- Bodybuilding: Sets, Reps, Rest and Time Under Tension
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