Stronger, Leaner, More Endurance?
So you're training hard, smashing weights, pushing the limits of your physical capabilities, but the results just aren't adding up. You're stuck, something isn't clicking.
Have you ever found yourself in this position?
Lifting weights doesn't always mean you're going to get stronger, or change your body composition. Just like mindless conditioning won't always result in increased performance and more capacity. So let's break down a few training tactics that will help you understand how to get the most out of your training, no matter what kind of training you're into right now.
Training for Strength Development.
The science says when we're training for absolute strength, or overall strength development, we want to stick to a rep range of 1-5 repetitions per set. This stands true if and only if we are using loads that are forcing the last 1-2 repetitions to be close to failure.
So if you're goal is to train for overall strength and set some new PRs on your 1 Rep Maxes, then we need to focus on both lower rep ranges and heavier loads. Now is not the time to fear the heavy weights! Check out these samples of how we build overall strength on the TrainRx Performance Programming Platform.
HybridRx Strength Lifting Formats
A. Back Squat; 5x1/4x1/3x1/2x1/1x1 Reps; 20X1; Start at 85% of 1RM and Build Each Set; Rest as Needed Between Sets
Coach's Notes: Start your 1st work set with 5 Reps at 85% of your 1RM following the tempo of 20X1. The next set will then be performed for 4 repetitions at a slightly heavier weight than 85% - when it comes to adding weight to all of these work sets you want to consider how much load you can handle in relation to the rep count prescribed, this could be jumps of anywhere between 5-20lb per set. I recommend sticking to smaller increases per set that way you don't end up attempting a set of 2 repetitions at 105% of your current 1RM.
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BuildRx Strength Lifting Formats
A. Every 3:00 Minutes x 3 Sets; For Max Total Repetitions; Start at 85% of 1RM and Build Each Set
Max Unbroken Repetitions: Close Grip Bench Press; 20X1
Set 1: At 85% of 1RM
Set 2: At 90% of 1RM
Set 3: At 95% of 1RM
Coach's Notes: Remember your rep ranges, 1-5 repetitions/set for building strength. In this sample, you will perform a set of "Max Unbroken Repetitions" every 3:00 minutes for 3 total sets, start your 1st set at 85% of your 1RM and increase by 5% each set, using any remaining time in the 3:00 minute work intervals as rest before starting the next set - A good goal to shoot for in these sets would be 5/3/1 Reps or 3/2/1 Reps at the given percentages of 1RM.
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In each of these examples the rep ranges are low and the intensity, in terms of load, is emphasized. This is 100% necessary to provide the stimulus needed for prioritizing strength gains. Don't ever forget, effort is and always will be the secret ingredient for making adaptations - if you aren't pushing these sets close to failure you will not get the intended stimulus. Regardless of the rep range or format.
Training for Body Composition Changes.
Whether you're looking to put on some muscle mass or lose some body fat, changing your body composition usually requires some sort of high volume or higher intensity training. Science says for building muscle we want to focus on 5-20 repetitions per work set, and for burning serious amounts of calories we need to push the limits of intensity every time we train.
So if you want to put on some visible muscle or focus on body recomposition then we need to train for hypertrophy or with high intensity. Everything else that relates to fat loss comes from the kitchen and the way you structure your nutrition. Check out these samples for how we train for Hypertrophy and High Intensity on the TrainRx Performance Programming Platform.
BuildRx Hypertrophy Training Formats
A. EMOM x 10:00 Minutes; For Max Total Repetitions; At WMR15
Minute 1:00: Max Unbroken Repetitions: Dual KB Front Rack Rear Foot Elevated Split Squat - L; 20X1
Minute 2:00: Max Unbroken Repetitions: Dual KB Front Rack Rear Foot Elevated Split Squat - R; 20X1
Coach's Notes: WMR15 stands for the Max Weight for 15 Unbroken Repetitions, or the heaviest load you can use to complete 15 reps. Remember, effort is key to making physical adaptations so the load you use for these hypertrophy sets should still be extremely challenging. Those final 2 reps should be very hard - in this workout, you'll perform a set of "Max Unbroken Repetitions" every minute on the minute on the minute for 10:00 minutes, using any remaining time in the minute intervals as rest before starting the next set.
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WODRx High Intensity Training Formats
A. 5 Sets; For Time; At Sustained Effort; 18:00 Minute Time Cap
21/15 Calorie Row
15m Barbell Front Rack Walking Lunge (20 Steps); 95/65
9 Bar Facing Burpee
Coach's Notes: Intensity is KING - let me say it again, intensity is king. If you follow CrossFit, or spend the majority of your time training in a constantly varied format you will need to prioritize intensity over everything else, all of the time. High intensity training such as this "For Time" Circuit promotes higher volume which is ideal for building some lean muscle mass, but most importantly it will force you to work hard and to work fast - this is why we burn so many calories when we do this type of conditioning. But if you remove intensity, this workout becomes nothing more than random numbers and random exercises on a page.
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In both of these workout samples intensity is the driving factor for success. If you remove intensity from the equation everything you are doing will result in nothing. Physical adaptations require hard work, now this will always be relative to the individual, however if you aren't pushing the limits you're going to fall short.
Training for Endurance.
Building capacity and improving endurance can look two ways - really simple with simple approaches, or really complex with pre-determined pacing and extensive knowledge of your current capacity.
At TrainRx Performance Programming we take the simple approach. If you're looking to improve your overall capacity then we need to focus on moving at paces that are sustainable and repeatable, and we need to accumulate a lot of training volume to acclimate the body to extensive amounts of work. Check out how we build endurance on the TrainRx Performance Programming Platform.
MetConRx Endurance Training Formats
A. 6:00 Minutes; AMRAP x 3 Sets; At Sustained Effort; Rest 1:30 Minutes Between Sets
12/9 Calorie Row
9/7 Calories Airbike
35 Double Unders
Coach's Notes: Complete as many rounds & repetitions of the triplet as possible in each attempt of the 6:00 minute interval - aim for repeatable efforts, each of your finishing scores should be very similar to demonstrate your ability to recover and repeat the intensity at which you work at.
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StrengthRx Endurance Training Formats
A. Every 6:00 Minutes x 5 Sets; For Max Repetitions; At Sustained Effort
15 Dual DB Box Step Over; 50/30 lb per Hand
15 Toes to Bar
7 Power Clean to Overhead; 155/95 lb
AMRAP In Remaining Time: Airbike - Calories
Coach's Notes: Complete the prescribed workload for the circuit within the 6:00 minute interval as prescribed, then use any remaining time in the work interval to accumulate as many calories as possible on the Airbike. Building capacity requires the individual to complete more work while fatigued, in the sample above the goal of this training session is to pack in some extra work in the form of a low complexity, concentric movement that will not negatively affect the weighted & gymnastic movements prior.
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Each sample above highlights the individual's ability to repeat their efforts. When it comes to training for endurance, or for building capacity we need to put an extra emphasis on repeatability and sustained work efforts. If we ignore these two factors we will never be able to put in consistent amounts of work and will end up seeing random results in our training.