There are many things to consider when creating a strength training program, such as fitness level, frequency, training load and repetitions, volume and rest. These things must be considered when designing a program, not only for optimal muscle growth and enhancement, but also to prevent over-training from occurring, especially in advanced athletes.
Novice
Beginners to strength training tend to respond best to the stimulus of any resistance training program. Ideally, beginners who have been training for less than two months can train two to three days a week, using lighter loads for about five repetitions per set. For a novice, five repetitions are close enough to the strength end of the continuum to provide tremendous increases in strength, to develop a tolerance for elevated work levels and provide for a good amount of hypertrophy, so that muscular weight gain occurs, according to Mark Rippetoe & Lon Kilgore, authors of Practical Programming of Strength Training.
Intermediate
Intermediate trainers who have been regularly training for two to six months can increase the frequency of their training to three to four times a week. While beginners are just learning proper techniques of basic exercises, intermediates are ready to increase loads and perform more complex exercises. These increases should be a gradual progression. For example, if the athlete can perform two or more repetitions over their assigned goal in the last set of two consecutive workouts, then the weight should be increased, according the National Strength and Conditioning Association.
Advanced Training
Individuals who have regularly been training for at least a year, four or more days a week are considered advanced trainers. At this level, the athletes training volume is based upon their resistance training goal - either strength, power, hypertrophy or muscular endurance training programs. Additionally, depending on the athletes goal, the athlete may cycle through each program, in what is called periodization. This helps to prevent plateaus and over training.
Rest
While rest is necessary for all levels of fitness, it is extremely important for advanced athletes. Advanced athletes do not make the same gains in muscular strength, power, size and endurance as novice trainers. Because of this, they must train longer and more intensely. However, too much training can result in a decline in performance and health. Athletes should take at least one day off a week from all training to prevent this from occurring, in addition to regularly changing the style which you train.
References
- "Practical Programming For Strength Training"; Mark Rippetoe & Lon Kilgore; 2006
- "Essentials Of Strength Training and Conditioning"; National Strength and Conditional Association; 2000
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