Continuing from Categories of Weight Training: Part 8, let me finish talking about maximum strength training by looking at the other loading parameters: volume, rest periods and exercise selection.
Loading Parameter 3: Volume Part 1
As I discussed in Categories of Weight Training: Part 4, training volume has been defined in different ways ranging from volume to total sets to total reps to variations on that theme. The same basic idea holds for strength training where volume can be defined a whole bunch of different ways (total sets, total reps, tonnage, total lifts above some percentage cutoff, etc.). The question then becomes what is the optimal volume of training for strength gains.
Once again we run into a problem that empirically, some of the strongest men to walk the planet have reached high levels of strength with volumes ranging from extremely low to extremely high. At the low end we might look at one of the greatest powerlifters of all time Ed Coan who, at the end of his career did 1-2 heavy sets (5 reps or lower cycling from higher to lower repetitions and adding gear over time) on the competition movements followed by higher rep assistance work for associated muscles.… Keep Reading