Strength training features

Author: Timko Ilya - master of the whole project and fitness trainer.
2013-08-20

In this article, I want to discuss the specifics of training when there is only one goal: to increase strength indicators. That is, there is no need to gain mass anymore, but the desire is to become stronger. I assume that this topic will be of interest mainly to advanced athletes. Before working solely on strength, it is necessary to gain a good amount of muscle mass.

I have been engaged in powerlifting for 14 years (I am currently involved in weightlifting). My best results in this sport (without the use of equipment and steroids): squat – 220 kg, bench press – 150 kg, deadlift – 260 kg (in the category up to 100 kg). To give you an idea, I'm somewhat decent at this )) Now I'll stop boasting and get to the point. Strength training is built on the following principles:

1. Mostly work with basic exercises.

It is preferable to eliminate almost all isolated exercises, so that 80% - 100% of the exercises are basic. Believe me, you can find 3 basic exercises for every muscle group. And that's more than enough for strength growth. Isolated exercises won’t provide strength but will only take away energy and time.

2. The number of repetitions in basic exercises: 1 - 6.

Numerous experiments have long proven that strength is built by weights that make up 80% or more of the maximum weight for one repetition. But on the other hand, it is impossible to work with near-maximal weights at every training session. Otherwise, you will quickly overtrain.

Therefore, about 70% of your sets should be with weights over 80%. And 30% with weights of 80% and below. Moreover, sets with lighter weights should not be done for the maximum number of repetitions. Always leave 2 – 3 repetitions in reserve. And work maximally only with limit weights.

3. A small overall workload.

Naturally, the overall workload will decrease. As the weight of the exercises increases, the number of repetitions will decrease (resulting in a lower total tonnage for the workout). And this is a good thing. As this will reduce your energy expenditure during workouts and allow for better recovery between sessions. Moreover, a large training volume is more reasonable for mass building than for strength.

4. Long rest between sets (up to 8 – 10 minutes).

Rest between sets is a very important element, especially in strength training. For muscles to increase their strength indicators, you need to give your all in each working set. This is impossible if you haven't rested enough between sets. Therefore, in strength training, you need to approach each set with fully recovered muscles. Remember, when working for strength, the heavier the weight and fewer repetitions, the longer the rest.

5. Thorough warm-up before training.

Strength training places a very high load on joints and tendons. Therefore, warming up before strength training is mandatory. It should include not only a general body warm-up but also stretching of all joints.

Conclusion

If you are a beginner, then forget about training exclusively for strength for now. Your ligaments, joints, and muscles are not ready for this yet. Generally speaking, as a rule, strength grows with increased mass. Therefore, if you are not a competing athlete (where weight is limited by your weight category), then there is no great need to work purely on strength.

Personally, I rarely practice pure strength training, trying to develop both mass and strength simultaneously. For me, a purely strength training regimen is psychologically quite tough. But you can give it a try. Good luck!