Day 303 - Resistance Training 7 Step Approach - Step 5: Training Load and Repetitions

Load is the most critical part of a resistance training program. I will detail ways in which fitness professionals define and use loads in a well-rounded resistance training program.

Terminology Used to Quantify and Qualify Mechanical Work

Mechanical Work - force and displacement (distance) an object or weight is moved. A quantifiable way in which you can measure mechanical work is like in Olympic weight lifting when you multiply a weight lifted by the number of times lifted.

Load Volume (or Volume Load) - Basically a measurement of weight (units) multiplied by distance (distance units) and repetitions. To note however, that certain repetition quantities alter the quality of the work being done. For example, 1 set of 15 repetitions is not the same as 3 sets of 5 repetitions.

Relationship Between Load and Repetitions

Repetitions is and should be inversely related to the load lifted, especially when calculating correct loads for specific repetition amounts. For example, the higher the load, the lower number of reps an individual should be able to lift.

Calculating 1-repetition maximum (1RM) and 10-repetition maximum for individuals is a highly effective tool to structure a proper resistance training program. Depending on an individual's goals, their resistance exercises should remain within a specific rep range to meet such goals, which will be discussed later.

Keep in mind that an individual's 1RM (or calculated 1RM) on a weight machine may be significantly higher than doing a similar action with free weights as more synergistic muscles must be involved, potentially lowering the overall strength capacity of the user.

Below is a chart that can be used to determine 1RM based on percentages of weights lifted. There are many exceptions to this chart however based upon what muscles are being worked as well as the individual's comfort and skill level.

%1RM - # Repetitions Allowed
100 - 1
95 - 2
93 - 3
90 - 4
87 - 5
85 - 6
83 - 7
80 - 8
77 - 9
75 - 10
70 - 11
67 - 12
65 - 15

Calculating 1RM

There are few different ways you can calculate a 1RM for a specific exercise for an individual. For starters, a test can be conducted in which an individual can progress through a few "warm-up" sets and then, using a hypothetical 1RM, attempt to lift their heaviest weight possible for 1 repetition. Another way to calculate is by using the above chart to have an individual complete an exercise with a desired weight for as many repetitions as they can (preferably below 10 reps or so) to then calculate a theoretical 1RM.

When attempting an accurate 1RM test, where the individual is attempting to lift their heaviest weight for 1 repetition, a few things should be considered. First of all, only those individuals who are considered intermediate or experienced weightlifters who have a lot of experience at the specific exercise should attempt a 1RM test. Also, only power or core exercises that involve large muscle groups and multiple joints can withstand the large forces placed upon the body.

Assigning Load and Repetitions Based on the Training Goal

Once a strength and conditioning specialist has made a well-judged assessment based on an individuals needs (Step 1: Needs Analysis), as well as tested for actual and theoretical 1RM's, a training program can then be designed based upon the trainee's goals and therefore load and repetition quantities.

Generally, there are 4 main categories of resistance training goal sets.

1. "Strength" training is when an individual stays in a 1-6 rep range or so (85-100% 1RM). Strength training has minimal muscular growth, but very large potential for very strong muscles. Strength training should primarily be kept to "Core" exercises (large muscle groups, multi-joint).

2. "Hypertrophy" training is the training mode that creates the most muscular growth with added strength as well. Here, an individual should aim for a 6-12 rep range (85-70% 1RM).

3. "Endurance" training is to teach your muscles to be as fatigue-resistant as possible. Not a whole lot of strength gains are found here, nor much muscular growth, but muscular endurance training certainly has its place in training many individuals and athletes alike. Here you would want to push your repetitions higher than 12 (67% 1RM).

4. "Power" training is similar to strength training but slightly different. Due to the fact that the muscles are trying to displace (move) a weight as fast as possible, the muscles can not generate as much overall force, therefore slightly lowering the power weight goals to stay within a specific rep range. Here, you would be aiming for approximately 80% 1RM in order to stay in a 2-5 rep range.

Variation of the Training Load

Although an experienced weightlifter or athlete may mentally feel prepared to lift "heavy" 3 times a week (M,W,F), the heavy strains placed on the body can quickly lead to overtraining. Instead, a 3 day-a-week training schedule involving power and other core exercises should be split into a "heavy", "medium", and "light" day where the light day involves lifting 80% of the loads lifted on the heavy day, while maintaining the same repetition counts as the heavy day.


Quote of the day:

"The only thing in life achieved without effort is failure."

-Author Unknown

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Resistance Training 7 Step Approach - Step 3: Training Frequency

Training frequency is essentially the number of resistance training sessions within a time period (usually 1 week). Like the other previous categories or steps in this 7-step program design approach, training frequency is dependent on the experience and fitness level of the individual.

Training Status

Generally, training sessions are based on number of sessions, or more specifically, the number of rest or recovery days for specific body parts between sessions. The general rule of thumb is to have no fewer than 1 day of recovery in between resistance routines for a specific body part, but also no more than about 3 days between. For example, if a beginner is doing total-body workouts on resistance days, the pattern should try and be split up so that the week is balanced properly such as a Monday-Thursday schedule.

As an individual progresses from a "beginner" or someone who is new to resistance training, to a more experienced resistance-trained athlete, they can then increase their number of resistance training sessions per week as well as single-out specific body parts in a more concentrated manner.

For example, beginners should generally start out with 2-3 total-body resistance workouts per week. As they become more accustomed to the intensity and workload, then can then increase to 3-4 workouts per week and eventually 4-7 resistance routines per week. As more resistance routines are used each week, it becomes imperative and necessary to have more body-part specific workouts to ensure correct recovery after each session.

Sport Season

Athletes should generally decrease the time spent in the weight room during the sport season. If a proper resistance-training program has been designed, their strength and power should be developed and honed during the off-season and then simply maintained during the season as well as skill-specific training increases. This also ensures that proper recovery time is allotted for sport-specific training.

Training Load and Exercise Type
The more resistance used during a training session generally means that more recovery is needed following. To somewhat bypass this setback would be to alternate heavy resistance training days with lighter days. A few other things to note is that the upper body requires less recovery time after heavy resistance training than lower body. Also, "assistance exercises" (bicep curls, etc.) require less recovery time than multi-joint exercises or "core exercises".

Other Training

Of course, an individual's alternative training schedule (especially for athletes) should also play a part in their resistance training schedule. For example, an athlete who has a plyometric training day should not be directly proceeded or followed by a heavy resistance training session for the legs.

-Tyler Robbins
B.Sc. PTS