Pure strength

[666]

Having read Robert's thread Pure Mass with interest, I was wondering about the equivalent regime for strength (defined in this case by an increase of 1RM of Sq/B/D). What would be the best set/rep range for this? The common styles that can be seen in peoples' journals include:

1) X sets of increasingly heavy singles, triples or sets of five.
2) X sets of the same weight of the same number of reps.
3) X sets of the same weight with decreasing numbers of reps.
4) X sets of a light weight high reps, pyramiding to high weight low reps.
5) Same as 4) but pyramiding down again too.

There is also some variation between exercise, e.g. lots of singles are favoured for deadlifts, whereas slightly fewer sets of triples seem to be favoured for bench. Also, some people continue with the same weights for a number of weeks and progress by increasing reps, others keep the same reps and increase the weight, others reduce the rest time, others a combination of the above! Not to mention DE sessions for those following Westside. What are people's thoughts on what is the most effective method and why?

[Fred]

singles, but people dont train them day in day out because otherwise you'd be ****ed

[Robert]

Three ways to do this optimally IMO, in order of effectiveness:

1. Synaptic Facillitation. Very high frequency. Very low volume. Moderate-high load. Not below 70% not above 90%. Lots of sinlges/doubles.

I.e. 5-10x1-2 5-10xWeek. Rest as needed.

2. High density. High volume. Moderate-high load. Less frequent. Not below 70% not above 90%. Best done in triples/5's etc.

I.e. 6-10x3 2xWeek using 45-60seconds rest.

3. Low density. Low volume. Very high load. Infrequent. Not below 85% no upper limit for load.

I.e. Working up to 1/2/3RM 1xWeek. Taking as much rest as needed.

[666]

Cheers Robert. On number 3, you've got low volume. I was just wondering why that is? If you're only training that movement once per week, why have low volume if you've got time to recover from doing more? For example, looking at the way Rogue trains, after he has built up to his heavy singles, he then reduces the load and knocks out some sets for reps. Is this not beneficial? (My knowledge is pretty poor so this is probably more Q&A than discussion - hope you don't mind).

[Robert]

Well its about medium volume I suppose. But for the most part poeple take years to work up the volume:load ratio rouge is capable of.

Your session (bench) is a lot like his... add up his volume and yours....

[veganlifter]

Three ways to do this optimally IMO, in order of effectiveness:

1. Synaptic Facillitation. Very high frequency. Very low volume. Moderate-high load. Not below 70% not above 90%. Lots of sinlges/doubles.

I.e. 5-10x1-2 5-10xWeek. Rest as needed.

2. High density. High volume. Moderate-high load. Less frequent. Not below 70% not above 90%. Best done in triples/5's etc.

I.e. 6-10x3 2xWeek using 45-60seconds rest.

3. Low density. Low volume. Very high load. Infrequent. Not below 85% no upper limit for load.

I.e. Working up to 1/2/3RM 1xWeek. Taking as much rest as needed.

would that make a good routine on a 3 week cycle basis?

Like:

1. synaptic
2. high density, mod load
3. low density, high load
4. back off week

[666]

Well I mean relatively high for the volume - obviously compared to his my volume's pants but as a multiple of our respective maxes I think the volume is probably similar. So does that extra volume after hitting the heavy sets count for much?

[666]

would that make a good routine on a 3 week cycle basis?

Like:

1. synaptic
2. high density, mod load
3. low density, high load
4. back off week

Interesting thought... Synaptic facilitation would be a mare to use to train everything though. Even if you were literally just training S/B/D, you'd spend your whole life lifting; by Rob's approximations that'd be up to 300 sets a week! One for the students/unemployed/PTs to try for us.