Strength Training: How Much is Too Much?

How many sets? How many reps? Good question. I don’t know. As always the answer is “it’s different for everyone.”

 

ScottVass, has some great conclusions about power development in athletes: https://powerdevelopmentinc.com/wordpress/wp-content/uploads/2011/02/Vass.pdf

 

Strength and Power however, train differently.

 

A lot has been written on this subject and honestly, I think if somebody can come up with a formula that calculates an individuals capacity for strength training, that somebody will be rich! There are many variables. Chemical exchange, Oxygen, hormones use etc. etc.

 

Maybe what you should be asking yourself is: “Am I achieving the strength gains I deserve? ” If the answer is “no” then perhaps one explanation for “why?” is you are over doing it.

 

here are some symptoms of over training:

 

• Insomnia

 

• Achiness or pain in the muscles and/or joints

 

• Fatigue

 

• Headaches

 

• Elevated morning pulse

 

• Sudden inability to complete workouts

 

• Feeling unmotivated and lacking energy

 

• Increased susceptibility to colds, sore throats and other illnesses

 

• Loss in appetite

 

• Decrease in performance

 

• increase in resting heart rate(4-5 beats)

 

 

But maybe instead of a rest, you just need a different approach.

 

Where to start?  First thing I want to say is that the ‘right’  amount of training will differ greatly for everyone. If you don’t have big bone densityand high testosterone, my hypothesis is that you will not recover as well nor be as explosive as someone who is/does. However, people overcome their genetic limitations everyday. And with proper training and nutrition I believe you can get stronger or bigger as your goals allow… within reason.

 

THE TWO TYPES OF MUSCLE WE ARE DEALING WITH:

 

There are two different types of muscle fiber that one is trying to activate when attempting to increase load. Type II(b) and type II(a).

 

For the love of God, at this point, you should at least be training these muscles separately. OR understanding that they should be blended, the way you would convert strength into power(plyometrics etc.).

 

Type II(b)muscles are the bodies first line of defence. They are the “get out of the way of a moving bus” muscles. Or your bodies “rocket fuel” if you will. The primary source of energy for Type II(b) muscle system is ATP. This muscle system, in my experience, seems to respond best to heavy loads carried of a shorter amount of time(say 15-24 seconds). So, to bring this muscle system to fatigue you have to be using effing heavy weights ,with which you cannot pass 24 seconds .

 

{A note on fatigue: MMF(Momentary Muscular Fatigue) is the point at which you can no longer move the weight at the desired speed. MMF is NOT the point in which you drop the bar on your neck.}

 

Type II(a)muscle system is the secondary energy system. Your bodies regular unleaded gas, if you will. This muscle system takes over for the II(b) system and uses creatine phosphate as its energy source. Sort of… (here’s a study: https://jap.physiology.org/cgi/content/abstract/66/4/1756).

 

So, here’s the thing: I have been in many gyms for many years. The one thing I see more than anything else is the Max-out 15 second set.

 

TRY THIS NEXT TIME YOU ARE AT THE GYM:

 

Wear a watch and have a look at it when your favorite workout enthusiastis beginning his/her set. Unless that person has had some training in how to do this properly what I Guaranty you will see is a 10 repetition set that lasts 15 seconds.

 

Now let’s leave ‘form’ out of this for now because that is another headache. But if you are trying to get the most out of your type II(b) muscle fibers, 15 seconds and 1 1/2 second reps is not going to be optimal for everyone. especially considering that there may be more usable ATP in the muscle that is not burnt. Much better a 12 rep 2 second rep cadence. or a 6 rep 4 second cadence. or a …. whatever. But it should include a longer duration and should involve some sort of fatigue at the end.

 

At the beginner level all you really need are 2-3 sets of II(b) fatigue for strength gains. However as time goes on, you should be able to add a 4th set. I sometimes do 5 sets per movement. Please don’t tell anyone. trainers should know better.

 

Speaking of longer duration: Type II(a)

 

 

 

I’m pretty sure you’ve seen the 15 second wonder set. In fact you’ve probably seen the ‘under 10 second’ wonder set. But have you ever seen an athlete engage in a set that lasts between a minute and a minute and twenty seconds? The kind of set that burns out your eyeballs and requires an icepack? Well. That’s what I’m gonna ask you to do next!

 

A type II(a) set brings the muscle fiber TO FATIGUE at about the one minute point. Some say 40 seconds. Some say a minute twenty. The point is to force your muscles to carry oxygen through time and attack that secondary muscle system. This should be done after the II(b)s have been trained. Also, fewer total sets at this time range should be performed.

 

I achieve great gains with as little as one set of II(a) fatigue per movement. I have gone as far as  four sets but it is really hard so usually I just do two. That’s enough to grow.

 

GETTING THIS INTO YOUR ROUTINE:

 

I like to get my clients periodizingthese approaches in 4 week cycles. We build a program upon their specific needs, then, begin with lighter weights and longer duration(type II(a)). We do it this way because I like the extra repetitions that the type II(a) provide. It is good for learning form and better for achieving more fiber recruitment. Also you can use the added oxygen capacity to enhance gains when it comes time to switch to  type II(b)…Then we switch, using the same movements to higher weight shorter duration(type II(b)) for 4 weeks. Then we change the exercises and start again.

 

Sometimes I like to do both approaches in one workout. I can assure you this results in a tremendous pump.

 

On these days I start with the II(b) heavier sets; then proceed to the lighter II(a) sets.

 

Sometimes I like to do them both in one set! Now I’m talking crazy-talk. I go as heavy as I can for 24 seconds(type II(b)); then immediately drop the weight to about 50-60% and continue for another minute. These drop sets are a certain way to over training for me so I do them rarely.

 

THANKS FOR READING THIS!

 

I don’t think I even answered the “How much is too much’ question. But hopfully I have given you some alternative approaches that will get you going and growing again.

 

Like I said, I suspect the answer with respect to how much time per set, is different for everyone. However the science is the same. Train both muscle fibers differently and Good Luck!

 

yours in fitness,

 

Ryan

 

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