Which workout parameters to maximize strength only (not size)?

From what I have read, workouts can be optimized for strength, size,
or endurance. Not all of the recommendations agree. I have compiled
the table below.

Is it a reasonable summary of the guidelines?

Does anyone have any strong objections to this as a guideline?

This table is best viewed with a monospace font.

Goal Strength Size Endurance
Weight High Med Low
Warmup 10 @ 50%? 10 @ 75%? None?
Reps/Set 1-5? 8-12? 20+?
Sets 3-4? 2-3? 1-2?
Rest <30 seconds? 1-2 minutes? 3+ minutes?
Days Off 3-4? 2-3? 1-2?

If this is at all accurate, then if I wanted to maximize strength and
didn't care about size or endurance, when I would stick to very heavy
weights with lots of rest between workouts.

Thanks

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Dnia 2006-11-21 LurfysMa napisa³(a):
> From what I have read, workouts can be optimized for strength, size,
> or endurance. Not all of the recommendations agree. I have compiled
> the table below.
>
> Is it a reasonable summary of the guidelines?
>
> Does anyone have any strong objections to this as a guideline?
>
> This table is best viewed with a monospace font.
>
> Goal Strength Size Endurance
> Weight High Med Low
> Warmup 10 @ 50%? 10 @ 75%? None?

As much as it takes to be ready.

> Reps/Set 1-5? 8-12? 20+?
> Sets 3-4? 2-3? 1-2?
> Rest <30 seconds? 1-2 minutes? 3+ minutes?

One should consider rep/set/rest together. You can build endurance
with low reps, high number of sets and very short rests. Increase rest
times and you'll build strength and size too. Also, contrary to (it
seems) popular belief, you need volume for strength too. Strength is a
skill which must be practiced often and with relatively high volume.

I think it was Zatsiorsky who said to practice as often as possible
while staying as fresh as possible. In other words it means plenty of
low rep sets with longish rest periods done multiple times per week.

I'd say that for strength gains without much size ascending pyramid low
rep set with 2-3 min between sets. Then finish the day with singles
adding weight to every lift. Stuff like that.

> Days Off 3-4? 2-3? 1-2?

Higher frequency will be better. Like at least three times a week.
Adjust volume to what you are able to recover from. You'll still end
up doing more volume in a week than by doing longer and less frequent
practice sessions (actually replace training with practice - it should
change the way you think about what you do). Strive to practice every
time you go lifting. If you are really sore and out of gas, do
something light as a recovery workout, but do something.

> If this is at all accurate, then if I wanted to maximize strength and
> didn't care about size or endurance, when I would stick to very heavy
> weights with lots of rest between workouts.

No, I wouldn't do that. Do as much volume as you can. Increase
weights, reduce volume, and increase rest periods as you approach your
maxing period (competition or some such). Do not train with low volume
all the time. You need to practice.

--
Andrzej Rosa 1127R

On Tue, 21 Nov 2006, LurfysMa wrote:

> Goal Strength Size Endurance
> Weight High Med Low
> Warmup 10 @ 50%? 10 @ 75%? None?
> Reps/Set 1-5? 8-12? 20+?

Sounds like what i've read.

> Sets 3-4? 2-3? 1-2?

I have this vague idea that the differences should be more pronounced -
five sets of five seems to be a very common thing for strength.

> Rest <30 seconds? 1-2 minutes? 3+ minutes?

Other way round, i think - shorter rests train for endurance, longer rests
mean you're working at fuller strength.

> Days Off 3-4? 2-3? 1-2?

Not a clue.

tom

--
ready to open a Wal-Mart that only sells ball-stomp