There is no single training strategy that can be classified as the only one that builds strength. Multitudes of strength training methods have been used to successfully build strength. Each method will cut into your reserve of recovery ability to a different degree.
My preferred training method is to do frequent short workouts that are easy to recover from; they must be hard enough to stimulate strength, but not so hard that it takes a long time to recover. However, I realize that it is quite common for lifters to push their workouts to the point where the muscle group they are working is thoroughly fatigued. When doing this, a strength deficit is created which simply means a loss of strength is experienced by the end of the workout. The amount of strength that is lost will vary according to the severity of the workout. In the recovery days that follow, the recovery goal is not only to regain the strength that was lost, but gain a little bit more.
The best recovery process for regaining strength will vary according to the amount of strength that was lost and the individual recovery ability of a lifter. To accommodate these variations, there are several recovery strategies that can be used. These recovery strategies are the focus of the rest of this article.
The simplest recovery strategy is to do a hard workout and utilize enough recovery days before another hard workout is done. No easier workouts are done in between hard workouts, there is only one kind of workout; a hard workout. A lifter can experiment with more or less recovery days to see what works best. Although this is a simple strategy, many lifters find the need for more complex recovery schemes by either including recovery workouts, or by utilizing various types of workouts that vary in weight, intensity, and training volume.
Heavy Day – Light Day Training for Optimum Recovery
One method that is used to enhance recovery is the heavy-light system. When using this method, a lifter does a hard or heavy workout for each specific exercise or muscle group once per week. Some strength may be lost immediately after the heavy workout, but will be mostly regained within 72 to 96 hours at which point a lighter less taxing workout is done for the same exercise or muscle group. The lighter training day provides a workout that is easier to recover from. It is designed to make it easy for strength to be recovered by the next heavy workout while providing enough stimulation to keep a lifter from losing strength which can occur if they lay off too long between workouts. When a lifter finds the right balance of intensity between their heavy day and the light day, progressive recovery takes place and strength is gained.
I am going to list two common workouts that are used on heavy days for exercises such as the squat, deadlift and bench press. You wouldn’t use both of these workouts in the same week, you have the options of choosing one or the other.
Heavy Day Options
1) 5 sets of 5 reps: Use 90% of the maximum weight you can perform for 5 reps to failure.
2) Work up to a max triple or single rep once per week
After your heavy workout, you would do a lighter workout 72 to 96 hours later. I am going to list three options for lighter workouts. You should choose just one of the options during a given week, not all three.
Light Day Options
1) 3 sets of 5 reps: Use 80% of the weight you used on your heavy day for 5 sets of 5 reps
2) 3 sets of 10 reps: Use 60% of your single rep max
3) 10 sets of 3 reps: Use 50% to 60% of your single rep max while doing explosive reps.
A Twelve Week Plan
Many lifters prefer to start out with moderate weights and progressively add more and more weight each week over a training cycle of weeks or months. The progressively heavier workout would be done once per week, but a lighter workout day is also used 72 to 96 hours after the heavier workout. A example of a twelve week training cycle in which progressively heavier weights are used each week is shown below:
Heavy Day for each basic exercise
Week 1: work up to 1 set of 8 reps with 70% of your single rep max
Week 2: work up to 1 set of 8 reps with 72% of your single rep max
Week 3: work up to 1 set of 8 reps with 75% of your single rep max
Week 4: work up to 1 set of 5 reps with 80% of your single rep max
Week 5: work up to 1 set of 5 reps with 82% of your single rep max
Week 6: work up to 1 set of 5 reps with 85% of your single rep max
Week 7: work up to 1 set of 5 reps with 87% of your single rep max
Week 8: work up to 1 set of 3 reps with 90% of your single rep max
Week 9: work up to 1 set of 3 reps with 92% of your single rep max
Week 10 work up to 1 set of 2 reps with 95% of your single rep max
Week 11: work up to 1 set of 1 rep with 97% of your single rep max
Week 12: work up to a record max weight with for a single rep.
Light Day Options throughout the 12 week Cycle
1) 3 sets of 5 reps: Use 80% of the weight you used on your heavy day for 5 sets of 5 reps
2) 3 sets of 10 reps: Use 60% of your single rep max
3) 10 sets of 3 reps: Use 50% to 60% of your single rep max while doing explosive reps.
Assistance Exercises
Many lifter prefer to do two to four sets of an assistance exercise that will enhance the basic exercise they are focusing on. For example, they may choose either triceps extensions or close grip benches to aid their bench press, and they may choose either hyperextensions, reverse hyperextensions, or leg curls, to enhance their squat and deadlift. Of course this is perfectly fine provided you don’t overdo it with assistance exercises on your light day as this would detract from the recovery process that a light day is designed to provide.
Three Workouts per Week
For those who find that two workouts per week are not enough, a series of three different workouts can be done within a week. A popular method for three workouts per week is to start with a heavy day that includes both plenty weight and plenty of training volume (sets), followed by a second workout consisting of less volume (sets) and less weight, and a third day consisting of heavy weight but low training volume (sets). The basic concept is that the first workout is the most taxing workout and the next two workouts will provide a smaller amount of stimulation to the muscles while making recovery easy.
A sample of this is listed below:
Workout 1: 5 sets of 5 reps using 90% of your five rep max
Workout 2: 3 sets of 5 reps using 80% of the weight used for workout 1
Workout 3: work up to 1 set of 5 reps with as much weight as possible.
Personal Differences
We are all different in regard to how we recover from workouts. As mentioned earlier, I prefer short workouts of moderate intensity that are done on a high frequency basis. However, you may do better with extended workouts that are much more taxing followed by longer recovery periods that include several days without workouts, or that include easier workouts that enhance recovery. The training and recovery options listed in this article are common options that are used, but you may find another option that fits your physiology far better. Don’t be afraid to try different training methods; it’s the only way to find out what your own body responds to best. Best of training to you.