Whether you are a weight-room neophyte or a true gym rat, structuring your workout for maximal results is generally the goal. Understanding the variables of volume, intensity and duration and how they factor into your workout can help you design weight training sets that will move you most quickly toward your goals.
Weight-Training Sets
A weight-training set is one group of consecutive repetitions of an exercise. While it may seem basic, there is more to a set than picking up a dumbbell and knocking out 10 repetitions. To get the most out of each set, you first need to define your goals and then factor in volume, intensity and duration. According to Human Kinetics, the objectives for your weight-training program can be boiled down to four categories. You are looking for power, strength, endurance or hypertrophy, meaning muscle size. Once you have defined your objective, you can proceed to construct intelligent and effective sets.
Volume
Volume of exercise refers to the total amount of work done. In the greater scheme of your workout, total volume can be calculated as sets times reps times weight. But within the confines of the set, volume amounts to the number of repetitions performed. In its Physical Activity and Public Health Guidelines, the American College of Sports Medicine recommends eight to 10 single-set resistance-training exercises twice weekly for most adults under age 65. But this volume is a minimal value for general fitness. To develop strength, do low volume sets of one to five repetitions with higher weight. For size, sets of six to 12 reps is best, and for endurance, do 12 to 20 reps.
Intensity
Intensity refers to the amount of weight used in your set. Ideal intensity for your objective can be determined by calculating percent of 1RM, or one rep max, which is the maximum weight you can lift only one time. According to Thomas College, volume for resistance training ranges from 60 to 100 percent of 1RM, with 60 to 70 percent, for endurance, 70 to 85 percent, for size, and 85 to 100 percent, for strength. For example, if you can press 300 lbs. on the leg press one time and want to train for strength, set your weight at 85 percent of that amount, or 255 lbs. If you can perform more than five reps at 85 percent, bump it up to 90 percent.
Duration
Regardless of the volume or the intensity, your goal with each set should be volitional fatigue, meaning you cannot perform another "clean" repetition using good form. If you are able to exceed the defined number of repetitions, it's time to increase your weight. When training for endurance, you can also do timed intervals, performing as many reps as possible in a given time frame. For example, do as many biceps curls as you can with good form in a one-minute interval, taking brief rests if necessary within the interval.
Training for Power
Power training requires explosive short bursts of movement using the maximal amount of weight that can be moved explosively. Generally, the domain of sport-specific athletes and power lifters, Human Kinetics advises against explosive training for the average individual due to high risk of injury. To develop power, begin by performing explosive movements with your body weight only, then gradually add light to moderate weight. Power sets should be performed in three to five sets of three to five reps, performed as explosively as possible.
References
- "Journal of Strength and Conditioning Research"; Energy Cost of the ACSM Single-Set Resistance Training Protocol (PDF)
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- MayoClinic.com: Strength Training Sets: How Many for Best Results?
- Human Kinetics: Tactics to Help Develop Weight Training Programs
- Sports Fitness Advisor: Weight Training Programs for Increasing Muscle Mass
- Thomas College: Weight-Training Principles for Improving Strength and Endurance
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