Many of you have numerous questions as to why the sets/reps/rest and most importantly weight differs so much when training through different cycles. So here are the answers. We are moving through a strength-based training structure so everyone in the studio will become stronger with this specific training. If you are stronger you can work harder and therefore hit your goals regularly (hopefully without or with little plateau).
In order to become stronger, you need to train heavy, which means pushing yourself harder than you may have been used to. In the past, you may have stuck with an 8 – 12 rep program, in which you use weights that allows you to perform 8 – 12 reps before you begin to fatigue. To become stronger however, many professionals recommend using heavier weights which generally result in your fatiguing after 1 – 6 reps. Low rep, heavy weight training is not a new concept, and it is certainly not the be-all and end-all when it comes to increasing strength, but at the same time, you cannot deny the results that this method of training has produced over the years.
Strength training Vs. Bodybuilding.
When it comes to strength training, there is only one purpose to the workout: to increase the amount of force your muscles can produce to lift heavy objects. The size and shape of the muscles does not matter, provided they can exert maximum force when it comes time to lift.
Training for strength is usually done with low reps and high weight, and the training is aimed at teaching your central nervous system how to most efficiently recruit motor units when lifting. You lift with the goal of strengthening your muscles, reinforcing the joints, hardening the bones, and developing stronger connective tissue (tendons and ligaments).
Unlike bodybuilders, the average strength trainee does NOT have a perfectly sculpted physique. They will usually have a higher body fat percentage, and their shape often tends to be bulkier and solid rather than sleek and toned, but when it comes to use those muscles, they have much more functional strength and endurance than a bodybuilder.
Now unless you want to be a competitive bodybuilder, it’s always smart to go the route of strength training at the gym. Bodybuilding may be a good way to develop big, bulky muscles, but it won’t help you develop the strength that will make activities of your daily life that much easier.
So great strength is often associated with a large amount of muscle mass. Although, there is a correlation between the two, more muscle mass does not necessarily mean stronger. For example, power lifters tend to be stronger than bodybuilders, but bodybuilders have a larger amount of muscle mass. This occurs for different adaptations that take place during training.
Increasing muscle mass or muscular hypertrophy occurs with an increase in size and number of the small muscle fibres, or myofibrils, within the muscles. Furthermore, bodybuilders tend to have a large amount of collagen and other none contractile connective tissue contributing to muscle size. Muscle hypertrophy occurs by lifting moderate weights with reduced rest periods between sets and a high volume of sets or exercises.
Adaptations that occur with increasing muscular strength are slightly different from muscular hypertrophy. Here’s the science bit………. Along with some muscular hypertrophy that occurs, more biochemical adaptations take place, which enables strength athletes/trainees to lift a heavier load. Some biochemical changes include an increase in muscle glycogen, stored glucose in the muscles, Creatine phosphate and adenosine triphosphate (ATP) substrate stores and additional enzyme activity needed to speed reactions for maximal energy production. Improve muscular strength with heavy loads, fewer repetitions and longer recovery periods. The decreased number of repetitions does not allow time to stimulate the growth process as in high-repetition training that produces high levels of phosphate and hydrogen ions, which enhances the growth process.
So to recap we want to increase your functional strength so that will help YOU with you daily functional activities.