Always keep in mind your goals. Your goals can be classified by three training methodologies.
- Strength: where you focus on recruiting as many motor units as possible by adding the most amount of resistance to your lift that you can do for 3-6 repetitions and 3-5 sets and 2-5 minute rests in between those sets. The most common form of a strength program would be the 5x5, which is generally used for bulking.
- Hypertrophy: where the principle of volume workouts come in and what is generally done for bodybuilding, and also prepares the body for strength. 8-12 repetitions, 3-5 sets, with usually 60 seconds of rest in between the sets.
- Muscular Endurance: This is the realm of athletics and peaking for competitions. Athletic programs implement this training method to hone their athletes into lean powerful machines that can last until the games is over and still have energy and fuel. Repetitions of 12 and up for 3-5 sets with a weight that gives failure around the 15-18 rep mark, with little to no rest in between sets. Keep in mind though, for athletics, the exercises performed are usually total body. This can be applied for cutting fat, just remember to not overdo it. 3-4 sets per muscle group should do the trick.
Keep reading for more weightlifting tips from Ryan Hasapes and I. If you need any held in the gym, feel free to ask any of our fitness specialists/nationally certified personal trainers on shift at the fitness desk.
-Turo Gamez NSCA-CPT