There are three basic strength training methods that lifters use to gain strength. They consist of:
- Max effort overload training (ie training to failure or going for a new single rep max record).
- Progressive overload. Start out with fairly light training and utilize frequent increases of weight over time: (i.e. linear periodization).
- Repeating the same workout for a substantial amount of time until it becomes easier, then add weight.
Max Effort Overload Training
Max effort overload training is the first strategy listed and may be used more than any other method because it works; especially for beginning and intermediate lifters who have been working out for less than a year. The basic idea behind max effort overload training is very simple; push yourself to break a new record as often as possible. You break a record by doing more reps with the same weight, or using more weight with the same amount of reps. This is usually done by training to failure or going for a single rep max record. As good as this method works, it has a short lift span in terms of effectiveness. If you have a huge reserve of adaptive capacity, it may work for several years, but most people are fortunate to experience a year of steady progress using this method. Teenagers may experience several years of success with max effort overload training as they are growing and maturing at the same time that they are training.
Once max effort overload training ceases to work, the next two strategies that are listed at the start of the article must be used. The most common strategy is to use a gradual progressive overload cycle where a lifter starts out with fairly light weights and adds weight to their lifts every week. Reps are generally decreased every one to three weeks as weight is being added from week to week. This is also called linear periodization
Linear Periodization
Linear periodization is based upon a goal that your body is trying to accomplish when it gains strength, which is to keep additions of weight from escalating into a severe training stress. This means that it won’t work very well if you start out by using a severe training stress by training to failure in your first week of the workout cycle, because this is what your body is trying to avoid. Instead, you must start out by using an amount of weight that is not a severe training stress so that a strength gain will make it possible for your body to avoid a severe stress as weight is added. If your body gains strength as weight is added each week, it can minimize the effect of workouts becoming harder and harder as weight is added. This is exactly what your body is trying to accomplish when this system is used.
Same Workouts Become Easier
The last strategy listed is to keep doing the same workout until it becomes easier. One of the goals that your body has for gaining strength is to make it easier for you to lift the same weight. Do not train to failure when using this method because workouts never become easier when you always train to failure. Do as many reps as possible for your work set within the context of maintaining a steady even pace from one rep to the next, but don’t strain out slow reps at the end of your sets. As you gain strength, the same amount of weight and reps will become easier. Eventually you will be able to add weight without struggling to complete the same amount of reps that you have been doing for the various sets of your workout.
Many training strategies are based one of the training methods discussed, some are based on two of the strategies, and some are based on all three. I will give examples of this in the next series of articles. Best of training to you.