Strength Training

Warming up

Before the actual training, it is beneficial to warm up to prevent injuries. However, it is important not to exhaust all your energy during this phase. An overly intense warm-up only drains your energy unnecessarily and offers no benefit; in fact, it can have detrimental effects on strength training. Therefore, keep your warm-up rounds short and effective. This can be done in the form of light jogging or warm-up sets. For warm-up sets, you typically use about 50% of the working weight for each exercise.

Dynamic Stretching

In most cases, stretching is not necessary and provides only minimal benefits. However, many people use dynamic stretching as it allows them to better utilize their full range of motion (ROM) during certain exercises.

Unlike static stretching, where stretch positions are held, dynamic stretching involves controlled movements that guide the muscle and connective tissue through their entire range of motion. The muscle is stretched to its end position and then the movement is returned to the starting position.

If you feel more comfortable with a stretching program and wish to incorporate it, you can either complete a stretching routine for all affected muscle groups before starting your workout or specifically target the intended muscle groups with stretching exercises before each set.

Consistency

I often hear discussions about which factor is most important in training: volume, intensity, or frequency. However, the truth is that the right combination of these three elements is crucial.

There is one point that is even more important: Consistency. Many people start a new training program with great enthusiasm, but lose motivation after a few weeks or months. Without consistency, neither muscle building, sustainable weight changes, nor health improvements are possible. Even with a poor training plan, you will make progress as long as you train consistently. Therefore, this is the most important point of all.

Frequency

Studies show that it is generally beneficial to train individual muscle groups at least twice a week. The reason for this is that a higher training frequency leads to more regular increases in muscle protein synthesis and less pre-fatigue. The result is more effective training and accelerated muscle growth.

Especially for beginners, a higher training frequency can be particularly useful as it allows them to improve their motor skills in specific exercises more rapidly.
The frequency can also vary depending on the muscle group. For example, the lateral shoulders, arms, and calves require less recovery time than the quadriceps and can therefore be trained without issue 4-5 times per week.

Volume

Training volume refers to the total load placed on a muscle or muscle group within a specific period. It is typically measured in sets per week with a repetition count that comes close to muscle failure.

A higher training volume results in a stronger training stimulus and theoretically more muscle growth. However, the body's recovery capacity is limited and influenced by various factors such as stress, sleep, nutrition, and gender. Therefore, determining an individually optimal training volume is impossible. Instead, you should let your experience guide you and choose your training volume based on your recovery abilities.

Depending on the muscle group, there are recommendations for a training volume ranging from 10 to 30 sets per week. Progress in the moderate repetition range serves as a good indicator of muscle growth. Studies have shown that higher training volumes (25-45 sets) can lead to more gains as long as they can be adequately recovered from.

Intensity

Let's start by clarifying the meaning of the term "intensity." This term often leads to misunderstandings, as alongside the scientific definition, there also exists a vague notion that many athletes use.

• Definition of intensity from a scientific point of view
  Intensity in strength training is expressed as a percentage of the one-repetition maximum (1RM). The 1RM is the maximum weight that can be lifted only once during a given exercise. For example, in a bench press exercise, a weight of 100 kg can be lifted once. In this case, the intensity is 100%. If the weight is reduced to 80 kg and another set is performed, the intensity of that set is 80%.

• Understanding intensity as "intense".
  Intensity is often equated with the term intense and refers to a training session that is perceived as intense. Often this refers to many repetitions and short rests, which cause a high breathing rate and more "muscle burn".
  However, this idea of intensity is unsuitable for training planning because it does not represent measurable parameters. When you do a high intensity workout according to this definition, the actual intensity decreases. The higher the number of repetitions, the lower the intensity.
  
  

Recommended Intensity in Strength Training:

When choosing the right intensity in strength training, various factors come into play, such as training goals, fitness level, and any physical limitations.

• For Beginners:
  For beginners, it is advisable, as long as the correct execution of the respective exercise is ensured, to start with an intensity of about 80 to 90% of the 1RM. Low repetition numbers (3-5 reps) are particularly useful, especially for exercises like bench press, squats, and deadlifts. The reason for this is that you can make faster progress and lift heavier weights with lower repetition numbers.

• For Advanced:
  Depending on the training goal, the intensity can either be increased or reduced. Lifting heavier weights at lower repetition numbers stimulates the muscles more intensively, leading to faster strength gains. Higher repetition numbers in compound exercises are only sensible if strength gains have plateaued and it becomes more challenging to lift more weight. If the primary training goal is strength gain, one should ideally operate at about 80 to 90% of the 1RM and choose repetition numbers in the range of 3 to 5. If the goal is solely hypertrophy, one can adjust the intensity to about 70 to 80% of the 1RM and operate in a repetition range of about 6 to 12. Generally, both variants will lead to both strength gains and muscle growth.
  
  

Progression

Progression is the systematic increase of the training load in strength training.

Types of Progression:

• Weight Increase: The simplest form of progression. You simply increase the weight you're working with.

• Increase in Repetitions: Instead of increasing the weight, you can also increase the number of repetitions.

• Increase in Training Frequency: Another method is to increase the frequency of your training sessions, as long as the recovery phase is sufficient.

• Reduction in Rest Periods: Shortening the rest periods between sets is also a method of progression. So, it doesn't always have to be an increase in weight to make progress.

• Paused Exercises: Paused exercises, such as pausing for a few seconds at the bottom position during a bench press, are also a form of progression.

Deload Phases:

Deloads, or planned phases of reduction in training volume or intensity, are an important component of any effective progression strategy. They provide the body with the needed recovery time and lay the foundation for future performance improvements. More information on deloads can be found here: Deload Phases

Exercise Selection

Consistency in Compound Exercises

Especially with compound exercises, which train a variety of muscles at the same time, frequent changes in the exercises are discouraged. Through repeated and consistent execution of these exercises, you can optimize the movement pattern and increase your ability to lift heavier weights. Frequently changing these exercises would disrupt this continuity and could even hinder progression. Measuring progress is significantly easier and more accurate with consistent exercises. There's a commonly held belief that one should frequently change exercises to "shock the muscles." However, the idea that muscles constantly need "new stimuli" is a widely propagated myth that is not scientifically supported. In truth, it's the principles of overload and progression that drive muscle growth and strength gains, not variation in exercises.

Variation in Isolation Exercises

If you feel the need for variety, it makes more sense to implement this in isolation exercises. Isolation exercises generally have a lesser impact on overall performance and the structure of your training plan. Here, you can be more flexible and try various exercises without jeopardizing the overall structure of your training program.

Rest and Recovery

Rest and recovery are just as crucial components of an effective training program as the training sessions themselves. After intense strength training, the muscles need time for regeneration and growth. This recovery phase is important not only for preventing overuse injuries but also for maximizing the training effects. Adequate sleep, a balanced diet rich in protein and micronutrients, play a key role in this. It is advisable to take at least a 48-hour break between training sessions, especially when training the same muscle groups. Active recovery, such as light cardio or stretching, can also be beneficial. Don't neglect this aspect of recovery, as it is essential for continuous progress and longevity in your training.

Cool-down

A cool-down routine like light jogging after a workout doesn't offer significant benefits for performance, injury prevention, or neuromuscular recovery. Both stretching and foam rolling show no scientifically proven advantages but serve as additional flexibility training. Essentially, this step could be skipped.

Cardio Training

If you want to do a cardio workout, it's optimal to do it on a different day than your strength training. It's not recommended to do it immediately before or after strength training. The time gap between the two training sessions should be as large as possible. More on this here: Cardio Training

Static Stretching and Mobility Exercises

Static stretching can be done at any time in between or on rest days to improve flexibility. In this stretching method, the end position is held for about 60 seconds. Flexibility exercises help to improve flexibility and mobility in specific joints and areas of the body.

Starting Streching Routine:
https://phrakture.github.io/starting-stretching.html

Strength Values in Training: 1RM, 3RM, and 5RM

Strength training is about making our muscles stronger and building more power. To measure this, we often use terms like 1RM, 3RM, and 5RM. These abbreviations stand for "Repetition Maximum," which is the maximum number of repetitions we can perform with a certain weight.

1RM signifies "One-Repetition Maximum." This is the weight you can lift just one more time. It is thus the measurement of your absolute strength.

However, you don't always have to take the risk and actually move the total weight to determine your 1RM for a specific exercise. Due to the increased risk of injury, especially in recreational sports, it is sufficient to work with around 3 to 5 repetitions (RM) to get an approximation of your 1RM. Then, you can calculate the theoretical 1RM using my Maximum Strength Calculator.

Please note that for a more accurate estimation of your 1RM, the strength values should be as close to reality as possible. With a 20RM (meaning a very high number of repetitions), you won't be able to determine accurate 1RM values, as the gap between the two is too large.

Whether you want to try out the actual 1RM is entirely up to you. However, it should only be done in the presence of a spotter (someone who assists you if needed) and under the supervision of an experienced trainer to ensure safety.

Am I a Beginner, Intermediate, or Pro?

In the world of strength training, strength standards serve as a benchmark to determine whether one is operating at a beginner, advanced, or even pro level. A proven method for distinguishing between beginners and experienced individuals in the field of strength training is to conduct strength standard measurements using specific exercises that have become established in the fitness world. The approach is based on the concept of the 5-repetition maximum (5 RM), as it provides a realistic and easily ascertainable foundation.

The strength standards are calculated based on the following tables:

With the assistance of my Strength Standards Calculator, you can effortlessly ascertain your proficiency level in the realm of strength training. 

The Muscle-Memory-Effect

Ever had to take an extended break from strength training due to injury, business travel, or other commitments, and worried about losing all your hard-earned progress? While the concern is understandable, the phenomenon known as the 'Muscle Memory Effect' offers some relief. When you engage in strength training, your body stores Myonuclei in your muscle cells, crucial for muscle growth. These Myonuclei remain even when you take a break from training.

In practical terms, this means that when you resume training, your body requires significantly less time to regain your previous level of fitness. The existing Myonuclei facilitate the process of muscle building, allowing you to get back in shape more quickly. This is a huge advantage and should offer encouragement to anyone considering a return to training after a hiatus. The Muscle Memory Effect serves as a kind of safety net, enabling you to more rapidly pick up where you left off.

Closing Words

Effective strength training is composed of several key components, such as volume, frequency, intensity, and numerous other factors. These components must be balanced and combined in a thoughtful manner to achieve optimal results. However, even the best training plan is of little value if the training is done reluctantly. The enjoyment of training is actually the most important aspect that should not be overlooked. Training should not be seen as an obligation but should also be enjoyable. This turns training into a regular habit that remains successful in the long term.

Update Status:
Originally created post: 05/2010
Last updated: 05/2023