6 strength training rules for beginners

Author: Anton Yuzhakov - Master of Sports of International Class in Bench Press and author of the website youiron.ru.
2016-02-09

Strength training is significantly different from what most people do in the gym. It's important to understand that regular individuals focus on building muscle or losing fat, in other words – shaping their figure. In strength training, the primary objective is the development of a physical quality – strength. Gaining muscle mass or losing weight are secondary tasks. These are the key differences between fitness training and strength sports.

To make it easier to understand the basics of strength training, we will use examples from regular bodybuilding workouts and discuss the differences from strength training.

1. Performing the Exercise

When building muscle mass, it's essential to maximize the load on one priority muscle group (for example: if you are performing bench press, then you should concentrate the load on the chest muscles). This is necessary so that the targeted muscle group receives the load.

In strength training, the situation is the opposite – you need to engage a maximum number of muscle groups to lift the maximum weight. Because the more muscles involved in the work, the stronger they become collectively (for example: when performing the bench press, the load should be distributed between the chest, triceps, and anterior deltoid muscles; the more muscles at work, the stronger they are together).

2. Number of Repetitions

In strength training, fewer repetitions are performed compared to bodybuilding. Typically, the number of repetitions ranges from 1-6. Performing a higher number of repetitions is quite rare, as fewer repetitions are more beneficial for strength development, while more repetitions promote muscle mass growth.

This is related to micro-tears in myofibrils and the acidification of muscle fibers. In strength training, it is more important to injure the contractile element of the cell – the myofibril, after which rest is necessary to wait for its supercompensation. Meanwhile, in bodybuilding, it is more important to acidify the muscle cell and expend maximum energy in a short period. This is why bodybuilders love pumping, while in strength sports, pumping is practically useless.

3. Number of Sets

A large number of sets is needed: from 3 to 10 sets. Of course, it is not advisable to perform all 10 sets with the same weight. The weight should be varied across different sets. The heavier the weight, the fewer repetitions should be performed.

Such a high number of sets is necessary to improve neuromuscular connections and to refine technical mastery of basic movements.

4. Presence of "Failure"

Failure – muscle failure, a state where the muscles can no longer contract. Failure is often used in bodybuilding but is extremely rare in strength sports. It is best to perform all sets with a slight reserve (1-3 repetitions). Failure sets are acceptable in pumping-style exercise where full range of motion and lightweight are involved; however, failure sets in strength training increase the risk of injury and overload the nervous system and joint-ligament apparatus significantly.

5. Basic and Isolation Exercises

In strength sports, the primary focus is on basic exercises (press, squat, and deadlift), while other exercises are auxiliary and performed with less intensity. It is also important not to forget about specially supportive exercises; these are modifications of the main trio of exercises. For example, pressing from a block for those with a weak lockout or pulls from the deficit for those who struggle with the initial lift in deadlifts.

It is these multi-joint exercises that contribute to the growth of strength indicators due to the involvement of several muscle groups and the promotion of micro-tears in myofibrils. Some individuals with training experience may have noticed that pumping in isolation exercises is much more effective than in multi-joint exercises.

6. Rest Time Between Sets

In strength sports, rest between sets is not limited; it can last from 2 to 10 minutes. The rest period is entirely subjective. A person begins to perform the exercise when they feel that they have recovered from the previous set. This is also connected to the heavier exercises that require longer recovery times.

In Summary

• Engage the maximum number of muscle groups while performing an exercise.
• Primarily work on 3-6 repetitions across 4-6 sets.
• Avoid performing exercises to "failure."
• Focus on basic, multi-joint exercises.