Force = mass x acceleration

[kitkat1]

@star61

In general, and with no consideration as to the impact of other concurrent training goals, strength is built using loads of 85% of 1RM and greater using a rep range of 2-5 reps per set for up to 8 sets or so, depending on your training level. Mass is built with lighter loads using a rep range of 6-10, going within a 1-3 reps of failure on each set.

To train both concurrently, you can choose an intermediate load and do something like a 5 x 5 scheme, or you can train each seperately, first doing something like 4-6 x 2 (work up to at least 85% for the last set or two) followed by 3-4 sets x 8-10, to work mass. If you are a sprinter, consider doing these during off season or early GPP. Again, this type of rep scheme works best ‘in general’ and may have to be modified when integrated into your overall training plan.

In termsof a phsiological response, it depends on what response your interested in. CNS stimulus? Hypertrophy? Motor unit recruitment?

I like your explanation.

Most athletes need to improve their power-to-weight ratio. Therefore growing “big” is not as important as lifting “big”.

I used reps/sets very akin to those you’ve posted here, varying them by design and sometimes by necessity (if the athlete was off his/her game when they came to the gym, following track earlier in the same day).

I worked mostly around 2-6 reps as well as sets.

But if we felt the athlete needed “balancing” (read: building up in mass, somewhere) then I would sometimes do what we termed “drop-backs” and do 1-3 sets of reps to 8 - 10 reps, or almost breakdown, depending on how much the load was reduced.

Mostly the load we used varied from 85 to 95% of 1rmax. We actually never attempted 1rmax feeling it was dangerous and of no advantage to really know the absolute 1rm. So nothing in the gym was precise. It was all by feel on the day, but we worked to a general plan with the goal to be strongest in the major taper of the year.