I like simple principles. It is my opinion that the simpler something is, the better it is, especially when it comes to training. In this article, Josh Bryant, an accomplished strength athlete, gives us two simple components of effective training. I heartily concur.
Strong men throughout history have struck a chord of admiration amongst men and desire in the hearts of women.
For millenniums, human beings have been fascinated by the acquisition and display of strength!
To add icing to the cake, strength is the basis for all athletic endeavors and human movement. If the goal is surviving or thriving, strength is at the nucleus.
Because strength so important, it behooves me how few people understand how to appropriately train for strength.
Having been one of the strongest in the world and currently training a number of the strongest men in the world, across multiple disciplines, I want to share with you two things I have learned about strength.
Train More Sets & Less Reps
Unless you train in a judgment-free zone at Planet Fitness, your strength will be judged by your one-repetition max (1 RM).
Endless miles of road work won’t get you ready for the 100-meter dash; similarly, endless repetitions of an exercise won’t optimally prepare you for a 1 RM.
To get strong for one rep, in training, you need more first reps; so instead of thinking three sets of eight reps, think of eight sets of three reps. This equates to the exact same amount of volume, but you get over three times as many first repetitions, the one you’re strongest on.
More sets equal more first reps and more practice to build and display the skill of strength. Furthermore, laboratory settings have demonstrated this type of training allows for greater force and power production.
Make sure to explode maximally on each rep and set and watch
strength gains sky rocket.
Besides the flat earth society and a few fringe HIT zealots and Arthur Jones hold overs, folks in the iron game acknowledge the fact that higher volume protocols catalyze greater gains in size and strength.
One of the best ways to increase training volume without adding time on to your workout is with warm-up sets. Instead of riding the bike for 15 minutes and then doing a 15-minute dynamic warm-up, do more warm-up sets.
This is far from a pre-exhaust technique, it’s an activation technique. Strength is a skill, warming up with lighter weights with proper form will help build that skill. Recent studies have confirmed what seasoned iron game veterans have known for years, the best warm-up is the actual exercise with submaximal loads.
If your specific goal is to get stronger, nothing beats the specificity of warming-up with the exercise you are training to get stronger in.