Strength Dose-Response Curve
Untrained participants (less than 1 year of consistent training) experience maximal strength gains with an average training intensity of 60% of their 1 RM or approximately a 12 RM, training each muscle group 3 days per week. Novices weight training 2 times per week may make approximately 80% of the strength gains as compared to training 3 times per week. Trained participants experience maximal strength gains training each muscle group 2 days per week with an average training intensity of 80% of their 1 RM, or approximately 8 RM. Four sets performed per muscle group elicited the most gains in both trained and untrained. Interestingly, only marginal benefits where observed between 2 and 4 sets per muscle group in trained individuals.
Rhea et al (2003) suggested caution when prescribing multiple-set programs to those who have not been training consistently for at least 1 yr. Adequate time is required to become accustomed to the stress of resistance exercise and avoid over-stress injuries in the early phases of training. Novice trainees may also lack the desire to commit to a training program requiring the additional time needed to perform multiple sets and thus reduce adherence to the exercise regimen.
Rhea warns their dose-response curves represent mean training levels and should not be construed as supporting training at a particular volume or intensity on a constant basis. Instead, effective programs should incorporate varied training doses (volume, frequency, and/or intensity) [particularly for trained individuals].
Braith RW, Graves JE, Pollock ML, Leggett SL, Carpenter DM, Colvin AB (1989). Comparison of 2 vs 3 days/week of variable resistance training during 10- and 18-week programs. Int J Sports Med. 10(6):450-4.
Rhea MR, Alvar BA, Burkett LN, Ball SD (2003). A meta-analysis to determine the dose response for strength development. Med Sci Sports Exerc. 35(3):456-64.
Maintain Muscular Balance
When designing a program, select similar number of exercises and sets for opposing muscle groups. Some joints may become more susceptible to injury or altered posture when significantly greater training volume is preformed on one movement and not the opposite movement. See common muscular weaknesses and postural deficiencies.
Symmetry Tip
When performing a unilateral exercise, begin with the weaker side first. Then complete only as many repetitions on the stronger side as performed on the weaker side.
ROM Criteria
Consider setting a range of motion (ROM) criteria on those exercises which have a peak tension curve (e.g. shrug, hip abduction, calf exercises, etc.). During a warm-up set with a light weight, take note of the angle or height the moving body segment or the position of the apparatus at full range. All subsequent workout repetitions should reach this benchmark without accelerating the weight through this harder portion of the exercise.
Starting Back After a Layoff
When starting back after a long layoff, it may be advisable to perform only one light set during the first workout(s). A warm-up and moderately intense workout set can be performed during subsequent workout(s). It will take longer to recuperate between workouts if you become too sore by performing too many sets and exercises. The body may adapt more efficiently with less chance of injury if the initial workout is brief and volume and intensity is increased systematically. Also see Low Volume Training and Designing Full Body Workout.
Monitor Muscle Gains
With an accurate body weight, a body composition test can measure both muscle mass and fat weight. Objectively monitor muscle mass gains every month. If muscle gains are not observed over time, exercise and dietary changes can be made in a timely manner.
Dip Bar Width
Some dip bars allow for varied hand widths, narrower at one end and wider at the opposite end. The Cybex assisted dip machine allows for grip width adjustment by turning one or both handles in or out. The ideal width will depend upon one's size (ie: shoulder width) as well as intended target muscle group desired to emphasize. See differences of grip width and form between the Chest Dip versus the Triceps Dip. Even with a wide grip, the hand width should not exceed elbow width (determined when the elbow is at a right angle) to maintain the benifits of a basic exercise. Also see 'Too Wide of Grip' error.
Weight Room Recommendations
Temperature 68 to 72° F (20 to 22° C) Humidity 60% or less Air circulation 8 air exchanges per hour or more Cleaning Clean equipment pads daily Maintainance Cables, chains, guide rods checked weekly ACSM (1997) ACSM’s Health/Fitness Facility Standards and Guidelines. See newest edition.
Active Recovery
Light activity between sets can improve recovery. In a study conducted at University of Kansas, subjects completed six sets of squats (85% 10RM) with 4 minute rest periods between sets. Rest periods consisted of either sitting quietly (passive recovery) or cycling at 25% or 50% of VO2max (active recovery). Blood lactate was significantly lower when cycling at 25% of VO2max compared to the other two types of rest periods. Following the initial workout, the 25% VO2 recovery group continued to perform more repetitions to exhaustion (65% if 10RM) compared to the other two recovery groups. Also see Dodd (1984).
Corder K, Potteiger J , Nau K, Figoni S, Hershberger S (1998). Effects of active and passive recovery on lactate, RPE, and performance during resistance training. Medicine and Science in Sports and Exercise, 30(5), Supplement abstract 194.
Corder KP, Potteiger JA, Nau KL, Figoni SE, Hershberger SL (2000). Effects of active and passive recovery conditions on blood lactate, rating of percieved exertion, and performance during resistance exercise. Journal of Strength and Conditioning Research, 14: 151-156.
Suggested Repetition Ranges
Population Rep Range Healthy participants under age 50-60 8-12 Pubescent children Pre-pubescent children 8-15 Individuals older than age 50-60 or frail persons 10-15 Individuals primarily interested in muscular endurance Cardiac patients with physician's approval 10-12 comfortably Pregnant women without contraindications who have previously participated in weight training 12-15 ACSM's Guidelines for Exercise Testing and Prescription, 7th Edition
ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription, 3rd Edition
Identify Initial Resistances
- Aggressive Method
- workout weight can be found within one to two workouts
- Warm-up set: light weight (12-15 repetitions)
- First guess: choose weight you can perform, at least, at
the lowest repetition (e.g.: 8 reps) but not the highest repetition
range (e.g.: 12 reps)
- attempt 1 to 2 repetitions
- decrease resistance if you feel like you can not perform at least the lowest repetition range
- increase resistance if you feel like you can perform highest repetition range
- beyond first few repetitions, continue performing more repetitions if you feel your first guess is correct or you are still not sure if weight is too light or too heavy
- Second guess: adjusted resistance
- perform more repetitions (set) until comfortably fatigued or highest repetition range is achieved
- if lower repetition range was not achieve (weight is too
heavy)
- record lighter workout weight (best guess) for next workout
- if highest repetition range was achieved (weight is too light)
- record heavier workout weight (best guess) for next workout
- if lowest repetition was achieved but highest repetition
was not achieve (correct initial resistance)
- record same weight for next workout
- Conservative Method
- workout weight can be found within several workouts
- Warm-up set: light weight (12-15 repetitions)
- First guess: choose weight heavier than warm up weight but
lighter than what can be achieved for repetition range (e.g.:
10-15 reps)
- perform full set until comfortably fatigued or upper repetition range is achieved
- if lowest repetitions can not be achieved (weight is too
heavy)
- record lighter workout weight (best guess) for next workout
- if highest repetitions can be achieved (weight is too light)
- record heavier workout weight (5-10% greater) for next workout
- if lowest repetition was achieved but highest repetition
was not achieve (correct initial resistance)
- record same weight for next workout
Circuit Training
Circuit Training involves performing and entire routine with little rest between sets, only that which taken to go to the following exercise station. Circuits may consist of short cardio bouts performed in between weight training exercise or incorperate weight training exercise exclusively. See full body circuit workout templates:
Circuit training increases general muscular conditioning. Although circuit training can increase both muscular strength and cardiovascular endurance, these gains are smaller than what can be obtained from a program combining standard weight training and traditional cardio exercise. Since beginners come to the table with low initial levels of fitness, circuit training allows for sufficiently modest increases of fitness in the early stages of training. Circuit training may also incorperated into more advanced programs, during recovery periods or short durations during the off season to maintain fitness and to break the monotony of regular training.
Arm Position During Waist Exercises
When performing body weight exercises for the waist, the arm position or leg position can be altered to vary resistance until additional resistance is needed. During the sit-up or crunch, the easiest position is achieved with the arms to the sides of the body. Likewise, during hyperextension, the arms can be placed behind the hips during the warm-up set. More challenging positions can be achieved by placing the arms higher on the body. These alterations shift the body segments' center of gravity further away from the fulcrum, or articulating joint. See Lever Arm Length.
Here is an example of progressively harder arm positions that can be implemented during a sit-up or crunch:
- Arms along sides of body
- Arms on waist
- Arms on chest
- Arms on shoulders
- Arms behind neck
- Arms behind head
- Arms on head
- Arms bent, overhead
- Arms straight, overhead
Usually an incline ab board and/or additional weight in the form of a weight plate is added before the hands are placed on or over the head. Attention should be given to the placement of the added weight. For example, placing the added weight higher behind the head (where far less weight would be required) would be more challenging than placing the weight on the lower chest.
Caution should be exercised if the hand-behind-the-head position is used during sit-ups or crunches. Don't confuse neck movement for spine articulation. Some individuals with a higher risk of neck injury may need to keep their neck in a neutral position so the added weight can be placed on the upper chest, just below the neck. Incidentally the chance of neck injury may be increased when the exerciser places the hands higher behind the head and attempts to throw the body upward, jerking the head forward with greater force than to which the neck is accustomed.
A warm-up set for the hyper-extension can be performed with the hands behind the hips. During workout set(s) the arms can also be placed progressively higher-up on the body until additional weight is required.
Leg position can also be altered as well as the angle of incline on the leg raise or the leg hip raise (e.g.: Lying bent knee leg raise is easier than the straight leg vertical leg raise).