Use Science to Improve Strength
There are no shortcuts — everything is reps, reps, reps (Arnold Schwarzenegger)
In this article you will find
- training basics for hypertrophy and maximum strength
- a simple way to find out what our one rep max is in order to maximize your training efficiency
- examples how to calculate your max reps
- dos and don’ts for clean reps
- a rule of thumb if you are 30 years or older
- how to keep up to date
Now there you are with your gym membership card and your protein shaker, a fancy shirt and towel. You have your plan what you want to do — get healthier, look better, get stronger, become faster etc.
And here’s the problem: Most likely one day you went to the gym for the first time and someone instructed you depending on those goals. They chose the exercises and/or machines you should use and they also chose three very important parameters.
- repetitions
- series
- intensity
You have been cheated if your instructor said anything like…
Is this enough weight for you to lift or should I add more?
Cheated? Yes, because there is a certain number of repetitions and series (the number of cycles of repetitions) and a particular intensity (the weight you lift) for each goal. In contrary, “Is this enough?” is the least scientific approach you can do, because how much is enough???
In Training literature you often find a 5-step-pyramid:
Step 1 for preparation and coordination;
step 2 for local endurance and coordination;
step 3 for hypertrophy and maximum strength;
step 4 for maximum strength;
step 5 sport specific
We are now going to take a closer look at steps 3 and 4 — you find this in all kinds of training literature and guidelines. Sometimes the numbers differ a little but all in all they are always like the following.
Shhh… there is one problem hidden in here, let’s see if you can find it :)
For step 3, hypertrophy and maximum strength, use the following parameters:
Intensity: 50-80% of maximum force
3-5 series of 8-15 reps
2-3 minute break between series
2-3 times per week
total duration 2-12 weeks
Regeneration: 48-72 hours
For step 4, maximum strength use the following parameters:
Intensity: 80-100% of maximum force
3-6 series of 1-6 reps
a minimum of 5 minutes break between each series
2-3 times per week
total duration 2-6 weeks
Regeneration: 48-72 hours
Did you notice the problem?
What is your maximum force?
Put simply, you use your maximum force F(max) to lift a specific weight. After this one repetition you need a break because you could not lift this weight a second time. It’s a weight that equals your maximum for one repetition respectively your one rep max.
How do you find out what’s your F(max) or one rep max?
Either you do trial and error but this is unscientific and therefore no fun, or you want to be as professional as possible and use the following table.
How to use the above table
Watch carefully and take a look at the reps again. The lower the rep count, the smaller the margin. If you choose a light weight to test your one rep max you might end up at 30% no matter if you accomplish 65 or 165 clean reps. Take a big weight to get precise results (in my opinion: aim for 55% or higher). Then you do just 2 things:
- count clean repetitions
- derive intensity in %
Now you know how much intensity in % you just worked on.
The last formula you need comes here
Divide the weight (pounds, kilograms, whatever) through the intensity in %. Remember: 100% = 1; 95% = 0,95 etc.
Example 1:
I do 20 biceps curls with a weight of 15 pounds. 20 repetitions means I did 60% of intensity.
15(pounds) / 0,6 = 25(pounds)
→ so my one rep max for the biceps curl is 25 pounds (or 11,34 kilograms)!
Example 2:
I do 34 one legged calf raises. My body weight is 172 pounds (78kg), that means I did 50% of intensity.
→ 172(pounds) / 0,5 = 344(pounds) which is my one rep max for single-leg calf raises.
Maybe I get a more precise result if I repeat the test with an additional weight on my back in order to lower the number of reps.
Example 3:
I do 132 squats with no additional weight to test my glutes. I substract roughly 1/3 of my total body weight (1/6 for each leg which are not lifted and therefore should not be counted as weight versus the glutes during squats). So the resistance is about 113.5 pounds (51.5 kg).
But wait! I do the squats with both legs on the ground, so it’s only about 56.75 pounds (25.75 kg) resistance per leg!
→ So the formula would be 56.75(pounds) / 0,3 = 189,16(pounds) one rep max.
This time I really should enhance precision and use a leg press to test one leg after the other or add a high load (a weight vest etc.).
What are clean repetitions? Dos and don’ts
- You do the motion in a smooth way
- You do use your complete range of motion and don’t stop half way
- You don’t change your posture during the repetition
- You don’t hold your breath
- You don’t do grimaces
- You don’t grunt
Watch out and take care if you are 30 years or older
Physio rule of thumb: To prevent your tendons from damage you should not just begin with hypertrophy without proper training in advance. If you just decided to give hypertrophy a go and are older than 30 years please do yourself a favor and begin with six to eight weeks of training endurance before switching to hypertrophy or maximum strength.
If you are already used to training: just go for it!
Keeping up to date
Scroll upwards to the parameters of steps 3 and 4 and take a close look at the total duration. If you finished your total duration you can easily take some days off for an extra regeneration. At the beginning of the next cycle you do all the one rep max tests and maths again and there you have your SMART goal and a visible progress at the same time.
Have fun!
