It is just a suggested rep range. Training for strength is generally considered the 1-5 rep range without excess hypertrophy. Concentrating on explosive concentric contraction and minimizing eccentric stress.
More than 6-8 reps is generally considered hypertrophy training.
I normally work up in weights to sets of 3 reps in the complex exercises like squats, deads, etc in the 80-85% plus range of max. (Not 3 reps to failure though always leave a couple of reps in “your pocket”)
There is a place for the inclusion of limited eccentric based training as well in certain circumstances. (injury rehab being one area)
Actually for things like SLDL, good mornings, etc I generally use slightly higher rep ranges - usually 6, sometimes 8. You have to go really heavy for these lifts when you lower the reps down to a couple and your back is in a precarious position.
yep good point. I mentioned above using that range for the main complex exercises (deads, squats etc) but forgot to mention the other exercises using a slightly higher range
I am absolutely against the idea of distinguishing certain repetition ranges for different purposes. My reasoning is discussed in my article ‘Optimum Repetition Selection’.
Some fine points:
By general consensus to improve strength in a mature athlete ABSOLUTE intensity must be >75%. Some extreme athletes however may only be able to perform 3 reps at 75% whilst yet others might do >20!! You see the problems emerging already?!
One thing I hear all the time: ‘I’m lifting at 85%’
WELL… you are… and you’re not!
If your 5RM = 85% and you’re performing 5 repetitions at 85% then you’re lifting at (now pay attention 400 stud!!) a ‘RELATIVE’ intensity of 100%!!
My philosophy, which is outlined in the ‘Buffering’ article, is that you should never lift at a realtive intensity >95%. One of the adjustments I make during maintenance periods is to increase the (minimum) buffer by a further 5%, i.e. never lift >90% Rel.
So…
Absolute intensity must be >75%
Relative intensity must be <90% (during maintenance)
Assume I want to perform 5 reps and my 5RM = 85k (1RM = 100k)
Lower threshold = 100 x 0.75 = 75k
Upper threshold = 85 x 0.9 = 76.5k
This is confusing. I want to ask, is it worth doing heavy and light days while trying to build strength for a 100m sprinter? Also, would the follwoing exercises be sufficient to build strength,
STRENGTH
squat
lunge with dumbells
step ups
bench
military press
incline bench press
med ball work
box squats
SLDL
RDL
Good mornings
Deadlift
My only concern is that I do not want to ‘hit the wall’. When I was bodybuilding, I was changing exercises every month or so to shock the muscle and introducing supersets and things like that. How would I apply this to a strength cycle?
Are the follwoing exercises good for developing power?
Very interesting thread and points, thank you guys.
hassan,
You could do lighter higher rep days with circuits involving many of the exercises you outlined to increase general fitness and induce structural adaptation. This is especially good for a young athlete (see the “Ben’s Strength and Corresponding Sprint Times” thread).
For lower rep strength building you’d probably just pick a few of the exercises.
If you are looking for the loads to be above 75% of 1RM and if you uses a 5% buffer on a 5RM, which brings it the weight to 76.5%.
So when using reps of 5, should the buffer always be 5%??
Obviously, this doesn’t allow much room for progression. Would it not be better to bring the reps down to 3 and this will allow you a progression (decrease in the buffer) through the training block??
If I am way off here, can you expand on how you get round this?
