In this article I will be discussing a specific type of training that I refer to as Even Strength Training. What do I mean by Even Strength?
The basic concept behind even strength training is to maintain a fairly even level of strength during a workout, as well as in between workouts. The bottom line is to always stay as close as possible to peak strength. You must not lose strength either during or after workouts.
Three things are vitally important when engaging in Even Strength Training.
- The first is that sets are only pushed to the point where reps can repeated in a forceful manner. Even strength is indicated by an even rep pace. If the pace at which reps are repeated starts to decrease, the amount of force exerted into each rep is declining and the set should immediately be terminated.
- The second vital component to even strength training is that sets for a muscle group are only repeated as long as a lifter is at full strength. Strength should still be nearly as high at the end of the workout as it was at the beginning.
- If strength is still high at the end of the workout, then it should still be high during the recovery time between workouts. If you are substantially weaker between workouts, you aren’t doing Even Strength Training.
High Frequency Workouts
One of the things that serious lifters may find frustrating about Even Strength Training is that they feel like they have just started into a workout and suddenly it’s over. The reason for this is because training is not pushed to the point where strength starts to decline. Usually only one to three work sets can be done at full strength, and these sets should not be pushed to the point where rep pace starts to slow down. Many lifters want to feel taxed, wasted, wiped out, or smoked at the end of a workout. However, this is deliberately avoided when using Even Strength Training. If the Even Strength Workouts seem too easy to stimulate strength, the solution is very simple, work out more often.
When doing Even Strength Workouts, do them as often as possible without losing strength from one workout to the next. For those who are currently doing two workouts per week for each muscle group, it would be unwise to immediately jump to five or six workouts per week. First start with three Even Strength Workouts per week. If three workouts feel too easy, you can try four. If you can do that without weakening or feeling wiped out, then you can try five or six. Listen to your body. Adding more workouts per week takes time. If you immediately jump into high frequency training without working into it slowly, it may backfire and you will end up thinking it doesn’t work when the real problem may be that you didn’t take adequate time to work your way into it.
Even Strength Training is the easiest way to systematically program your body to get stronger. You simply stay at a given strength level for a given time period and then you increase the weight by five to ten pounds. If you keep repeating the same workouts enough times for the workouts to become easier to the point where your body is fairly comfortable with the workout stress, then your body will gladly adapt by growing stronger when you add a little weight again. Your body does this to keep the added weight from causing an increase in the amount of stress it takes to lift the weight. I know this is the opposite of how most people think about training, but your body is not excited about getting stronger when you figure out ways to add more training stress. What your body wants is to keep workouts from becoming more stressful when weight is added, so when you add weight, keep it the same for a while and let your body grow stronger with the same weights until they becomes more comfortable to lift. After this is accomplished, then add weight.
The time it takes before you increase the weight depends on how long you have been working out. Beginners may be able to increase their weight for basic compound lifts by five to ten pounds every two or three weeks while those who have been lifting for years will need to give themselves eight to twelve weeks before increasing weight.
Making Recovery Easy
Since your body never goes into a weakened state while engaging in Even Strength Training, recovery is easier. It’s easy to recover your strength when you don’t lose it in the first place. You don’t have to go through the process of training yourself into a weakened state during a workout and then hope to regain your strength plus a little extra before the next workout. Instead, you teach your body that it’s easy to recover from workouts by minimizing strength loss during workouts as well as between workouts.
When you reach a point where you decide to increase the weight for your lifts, it may weaken your body for a week or two. Don’t worry, your body will adapt to the new weight. Just keep repeating the same workouts (or workout cycle) until you can maintain an even strength level during the workouts and between workouts. Your body will eventually become comfortable at the new strength level and then you will be able to slightly increase the weight again. This process can be repeated over and over again.
If you are at a point where you find it difficult to recover between workouts, you now have the option of using Even Strength Training. In the next article, I will discuss Even Strength Training in relationship to various types of recovery. Until then, best of training to you.