To achieve optimal gains from one's training efforts, it is crucial to focus on several key aspects that differ in the level of benefit they provide. This article explores the most important elements to prioritize during workouts to enhance both strength and size. Each aspect is distinct enough to warrant its own discussion, which highlights the importance of integrating these elements seamlessly into one's routine.
The Muscle & Strength Hierarchy
Technique
Executing exercises with proper technique is the foundation of any training.
Good exercise technique ensures that we’re activating the muscles in a way that they’re meant to be activated. The downstream impacts this has are numerous; improved performance, less strain, lower chance of injury… the list goes on.
If we don’t have proper technique we’re leaving untold amounts of progress on the table.
Control
Control in training doesn't necessarily equate to slow movements (although it often can); it emphasizes mastery over the weight and the movement itself. Whether the exercise is performed quickly or slowly, maintaining control is crucial; this mastery helps reduce the risk of injury and ensures the muscles are activated correctly, fostering better overall muscular development.
If you do emphasize slower tempo of a movement then doing so during the eccentric/lowering phase of the movement is going to be best. That’s because this is when we’re stretching the working muscles which is responsible for most of the growth of an exercise.
Importance of the Stretch
The stretched phase of an exercise—such as the bottom of a squat or bicep curl—is crucial for muscle growth. Although every part of a movement contributes to strength and size, the fully portion provides a particularly significant stimulus for muscle hypertrophy.
It’s one of the more difficult parts of a movement so the most stretched position of an exercise is often skipped, but this part of a movement has the greatest return on time invested.
Proximity to Failure
With a solid understanding of technique, control, and the importance of the stretch phase, you can begin to challenge your muscles more intensely. Aiming for several reps short of failure, approximately 3-4 reps remaining in reserve (RIR), is effective. Constantly training to failure isn't necessary and can be detrimental, but it's crucial to push your body sufficiently to stimulate improvement.
Exercise Selection
Even if all other elements are perfected, the wrong choice of exercises can impede your progress. Exercise selection is highly personal; what works well for one individual might not be effective for another. Over time, as you gain experience, you'll identify which exercises yield the best results for your specific goals.
There is no universally 'correct' exercise—only what is most effective for an individual.
Rep Ranges
For strength, aim for about 1-6 reps per set.
For hypertrophy, aim for about 5-30 reps per set.
While these ranges are what have been shown to be optimal for their respective goals, it's worth noting that you can still gain strength in the 5-30 rep range and increase size in the 1-6 rep range. Tailoring your rep ranges to your specific goals is key.
Weight
Yes, weight is listed last!
If all other training principles are followed—proper technique, control, optimal exercise selection, and appropriate rep ranges—the weight you use should naturally align with your goals. Increasing weight over time is crucial, though it may happen every week, especially as you become more advanced and vary other variables such as sets, reps, rest, and so on. Long-term increases in your ability to handle heavier weights is one of the strongest indicators of sustainable progress.
To Review
Training effectively is about more than just 'going hard.' It involves a strategic approach, prioritizing foundational aspects like technique and control before focusing on other valuable but less critical elements like weight. By staying mindful of these principles and applying them judiciously, you can ensure solid, predictable progress over time.
By refining your approach and emphasizing these key training principles, you can maximize the benefits of your workouts, leading to substantial improvements in both strength and size.