Posted on August 04, 2017 by Jenny Cromack

In today’s world of social media, Facebook, Instagram and YouTube (just to name a few) it is so easy to think you know what you are doing in the gym. Truthfully, I think people may still be a little confused about how to reach their goal and how to progress their training in a logical manner.

 

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A lot of our blogs are directed at people trying to lose body mass and body fat. So naturally a lot of our content is to do with high intensity interval training and intense resistance training sessions perfect for dropping the pounds and getting into shape. However, this is not the only goal people that come to our gym have. The other two main categories of people that training are those looking to increase strength and those looking to increase muscle mass and cross-sectional area (size). The problem is how do we get these and what is the difference for reps and sets when it comes to strength & hypertrophy training.

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Hypertrophy

Lets go back to basics with these key points for increasing hypertrophy.

– 24-30 sets of exercise.
– Super-set or tri-set these exercise and group them into sets of 3 or 4.
E.g.
A1. × 12 × 3
A2. × 12 × 3
A3. × 12 × 3
B1. × 12 × 3
B2. × 12 × 3
B3. × 12 × 3
C1. × 12 × 3
C2. × 12 × 3
C3. × 12 × 3 … this = 27 sets.
– To get a hypertrophic adaptation from exercise a rep game between 12 and 8 should be programmed.
– Load should be between 60-85% of 1 rep maximum (1RM).
– Linear periodisation between sessions can be applied. For example, if you have a training programmed for 6 weeks: Week 1 = 12 reps, low weight. Week 2 = 10 reps, medium weight. Week 3 = 8 reps, heavy weight. Repeat this but pick a heavier weight for each rep range 12, 10 and 8, respectively.

-Choose a combination of compound and isolation exercises.
– Train regularly throughout the week 3-6 days dependent on exercise experience. If you are training frequently, good nutrition will play a key point in achieving your goals.
– Have a positive energy balance.

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Strength Training

Key points for strength training
– Between 18-26 sets in total, super-sets or basic sets with secondary exercises are the best methods of training for strength related goals.
– Rep range between 5-8 per set. Load should be above 85% of 1RM.
– Complete similar periodisation to hypertrophic training. (Weeks 1 & 4 = 8 reps, weeks 2 & 5 = 6 reps and weeks 3 & 6 = 4-5 reps).
– Compound movement with supplementary isolation exercises.
– Roughly 50% of strength comes from cross-sectional area of the muscle, therefore it is important but not compulsory that the muscle is of decent size to increase strength.
– Have a positive energy balance.

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If still don’t feel confident enough to write your own training, please come and speak to one of the team. We offer free training programmes along with our gym membership. We can do all the hard work for you…all you have to do is shift that steel!!!