Principles of strength training design

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-01-16

"Method (from ancient Greek μέθοδος — path) — a systematized set of steps and actions that need to be taken to solve a specific task or achieve a specific goal" - Wikipedia.

As you can see, to know what you need to do, you must first determine the goal of your stay in the gym. Do you want to become "Mr. Olympia," or the champion of Russia in powerlifting, or just become a strong, handsome guy or a beautiful girl? Once you know what you want to achieve, it is necessary to analyze your starting point. This is your overall current physical condition at the moment, the presence or absence of training experience, and much more. For example, two people set out with the goal of bench pressing 200 kg. One has excellent genetics, good health, and experience in various sports, while the other is limping and has never engaged in physical activity.

So you understand where you are and know where you want to end up. Now let's get to work! This page will outline the general principles of training methodologies. Strength training. To become beautiful and strong, you need to adhere to the following principles.

Principles of the Training Process

All training, whether for athletes or casual fitness enthusiasts, must follow certain principles so that the athlete can achieve maximum results in their activities. These principles are valid for absolutely any sport and for any level of experience, as they reflect the very essence of physiological changes in the body under the influence of training. Here are the main ones:

The Principle of Continuity in the Training Process

The essence of this principle is that the effect of training is an accumulative effect. In other words, results are only achieved when the athlete attends sessions systematically. Here's a simple example. One person trains just 2 times a week but never misses a session. The other trains 4 times a week for a month and then takes a month off entirely. As a result, after 2 months, both will have completed the same number of workouts. However, in the first case, the athlete will steadily accumulate training adaptations and improve their performance. In the second case, they will lose all the benefits of training after the second month and start the third month with nothing.

The Principle of Unity of Gradualness and Limit in Increasing Loads

The essence of this principle is that the load should increase gradually in response to the athlete's improved training level and periodically reach a maximum. It is the achievement of load limits that provides the necessary impetus for the body to climb another step in its results.

The Principle of Wave-Like Dynamics of Loads

To ensure that the athlete's body has time to recover, it is necessary to alternate low-intensity, medium, and high-intensity workouts, gradually bringing the athlete to their peak abilities. After heavy (impact) workouts, the body should be given a rest in the form of light and moderate workouts. This way, the athlete will be able to recover for new records.

The Principle of Cyclicity in the Training Process

This principle echoes the previous one but on a more global scale. The dynamics of loads should fluctuate not only within the training week or month but also over the course of a year or several years. In other words, the entire multi-year training process should go through a complete cycle, reach its end, and then start another. A similar cycle, but at a higher level. For example, you came to the gym to become strong and beautiful. You start actively gaining muscle mass. Then you "pump" your muscles to make them stronger. Afterward, you slightly cut down to look "more beautiful." Then you start all over again, but already at a higher level.

Components of Training Load Intensity

Based on your body's condition, we select the load. Load is a broad concept and includes not only the weight on the barbell but also a host of other parameters. So, what makes up your load?

1. Number of workouts per week.
2. Number of exercises per workout.
3. Difficulty of exercises.
4. Number of sets for each exercise and for the workout as a whole.
5. Number of repetitions per set and for the workout as a whole.
6. Rest between sets (intensity).
7. The amount of resistance (weight on the barbell, dumbbells, machine, etc.).

These are all quantitative and qualitative characteristics of the load. They determine how tired your body will be after the workout and how stressful the workout will be for you. You can also calculate the total tonnage (the amount of weight lifted) for a workout, a week, a month, and so on. The same can be done with the number of sets and repetitions. If you are a beginner and plan to train from scratch, I would recommend this: 2-3 workouts per week, 5-8 exercises per workout, 3 sets per exercise, 10-15 repetitions per set, and rest between sets of 2-3 minutes.

Next, we choose exercises. There are hundreds of them! With dozens of different equipment and machines. When you first enter a gym, it can be overwhelming. But if you are a beginner training 3 times a week, you need to choose about 20-25 exercises from them. This extensive arsenal, accumulated by humanity over millennia, can be roughly classified. All these exercises can be divided into:

1. By trained zones (body parts).
2. By the degree of impact on the body.
3. By difficulty of execution.
4. By relation to competitive exercises.

By trained body parts. Usually, exercises are distinguished for arms, shoulders, back, chest, abs, and legs. Further, it can be divided into specific muscles and even muscle bundles. For example, dumbbell lateral raises while standing target the deltoid muscle's middle bundle.

By degree of impact on the body (global and local). For example, squats with a barbell on the shoulders are an exercise for the leg muscles with a significant global effect on the entire body. Leg press on a machine is also for the leg muscles, but the overall effect on the body is much lower. Meanwhile, leg extensions on a machine target the same muscles but have a strictly local effect, meaning they have almost no influence on the body as a whole.

By execution difficulty, exercises can be complex in terms of technique and energy expenditure. For instance, the classic barbell snatch is a very complex coordination movement that requires immense energy expenditure. In contrast, performing bicep curls with a barbell stands is simple to execute and requires minimal energy. Additionally, if you are engaged in a specific sport, exercises are further classified into: competitive (C) - those performed in competitions, specially-preparatory (SP) and general preparatory (GP) exercises. SP exercises are similar to competitive ones and aimed at improving results in them. GP exercises have nothing to do with competitive exercises and are aimed at overall physical preparation of the athlete. For example, for a sprinter, squats with a barbell on the shoulders are SP exercises, while for a powerlifter, they are already C exercises.

Suppose you are a skinny beginner aiming to become strong and big. In that case, you need to perform simple exercises with a global degree of effect on the entire body and train all body parts in equal proportions to quickly gain overall mass and strength. I hope you have gained some understanding of what you should rely on when building your training process. Once again, this is not just theory but practice based on human physiology. And whether you like it or not, you need to consider the capabilities of our bodies. Understanding all of the above will allow you to gradually approach your goal and protect you from unnecessary injuries and overtraining. Good luck!