Strength is based on more than just the size of your muscles.
An individual’s physical strength is determined by the amount of muscle fibers recruited to generate force and the intensity of that recruitment. In other words, the amount of muscle you have and how hard it works.
Skeletal muscle, the tissue largely responsible for facilitating movement, is comprised of type I and type II muscle fibers. Type I fibers, known as “slow twitch”, are identified by slow contraction times and a high resistance to fatigue. Think marathon runner. Type II muscle fibers, known as “fast twitch,” are identified by fast contraction times and a low resistance to fatigue. Think powerlifter or sprinter. These are the muscle fibers most associated with strength and power.
The ratio of each fiber in the body is genetically determined — some folks inherently have more type I, others more type II. Regardless, every individual is able to make strength gains by applying proper weight training protocols as part of a larger strength building strategy.
Here are those training protocols.
Progressive Overload
Progressive overload centers on a gradual increase of stress on the muscles. The idea is that a gradual increase in workload will stimulate muscle growth and strength gain.
Said another way, progressive overload layers on intensity over time. This could be additional weight or adding in supersets, drop sets, etc.
This way, training sessions remain intense enough to stimulate growth, even as you gain strength and endurance. This is a fairly common weight training protocol, used by newbies and experienced gym-goers alike.
Anytime you increase the weight compared to a previous session, for example with a barbell squat or bench press, you’re practicing progressive overload.
Example
Consider this example for increasing performance of a barbell squat, thereby increasing the strength of your glutes, hamstrings, quads, calves and core.
1 Repetition Maximum (1RM) = the estimated amount of weight an individual can lift one time for a given exercise. There are a variety of free tools available to calculate 1RM, but I find Spotter’s formula to be most accurate.
week 1: 125x10, 125x10, 145x8, 145x8: 1RM = 175 lbs
week 2: 125x10, 145x8, 145x6, 165x4: 1RM = 175 lbs
week 3: 145x8, 155x8, 165x4, 175x2: 1RM = 185 lbs
week 4: 145x8, 165x6, 165x6, 175x4: 1RM = 195 lbs
Individual results may vary, but the point is this: by slowly adding weight, progressive overload steadily increases strength in a relatively reliable fashion. There is a reason why this method is preferred by a majority of fitness enthusiasts.
Periodization
Periodization involves modulation of volume, intensity, and frequency to stimulate strength and muscle gains. Sometimes intensity is increased, corresponding with a reduction in volume. Other times volume is increased while maintaining lower intensity. By periodizing (adjusting) your intensity, volume and frequency, you “keep your body guessing”, thereby avoiding the dreaded plateau effect, where the body stops making gains because it’s adapted to the stresses you’re putting on it.
Combined with some aspects of progressive overload, this is the foundation of every workout I prescribe to both online and in-person clients due to its success in increasing strength and performance.
Example
Similar to the progressive overload example above, we’ll consider a 4-week timeframe. However, there is one major difference: repetition range adjustment. Before, we were adding weight over time and performing as many repetitions as possible (the higher the weight, the fewer reps performed and vice versa). This time, we’ll focus on hitting a specific repetition range every working set, and selecting a weight that accommodates that repetition range.
These alterations can be done on a daily basis, known as undulating periodization, or weekly, known as linear periodization. We’ll focus on linear periodization for now to help you understand program mechanics while allowing your body to become accustomed to the training style.
Let’s continue with our individual performing barbell squats with an estimated one-rep max of 195 pounds:
Week 1: repetition range to hit: 12–15 for 4 sets. Weight on the bar = 125 lbs
Estimated 1RM: 190–195 lbs
Week 2: repetition range to hit: 9–11 for 4 sets. Weight on the bar = 150 lbs
Estimated 1RM: 195–200 lbs
Week 3: repetition range to hit: 6–8 for 4 sets. Weight on the bar = 165 pounds
Estimated 1RM: 200–205 lbs
Week 4: repetition range to hit: 3–5 for 4 sets. Weight on the bar = 185 pounds
Estimated 1RM: 205–215 lbs
Again, your individual results may vary. But by keeping repetition ranges consistent throughout the week then making adjustments to up the intensity and frequency while decreasing the volume, we are encouraging the body to get stronger while also elevating endurance. It’s a very powerful one-two punch.
Plyometric Training
Lastly we have plyometric training, also known as jump training. Plyometrics are powerful movements that start with an eccentric (muscle-lengthening) action and are immediately followed by a concentric (muscle-shortening) action. Think about jumping as high as you can, then catching yourself as you land.
Combining plyometric exercises with resistance training is a great way to maximize power, explosiveness and performance. If you’re a sprinter, you’ll run faster. If you’re a football player, you’ll explode off the line. If you’re a basketball player, you’ll jump a little bit higher for that block or spectacular slam.
Examples
There are a variety of jump training exercises available to us that are relatively simple to perform:
Squat Jump: From the bodyweight squat position, release the tension in your glutes by driving your hips upward and swinging your arms behind you as you jump off the ground. The key to creating momentum is using your arms. Land softly and under control.
Plank to Frogger: The frogger combines lower body strength, shoulder stability, hip mobility and balance. Hop your feet forward from the high-plank position. Use the same pushing motion in the plank, spider lunge to engage your core and get into a squat position.
Box Jumps: Use a box that is around knee height or higher — a box high enough to make you tuck your knees for your landing. Land softly on the box. Squat to a depth of approximately parallel in order to “load” for the movement, then explode onto the box. Be sure to STEP off the box, not jump down.
Plyo Pushup: Perform a standard pushup, but explode from the bottom position until your hands completely leave the ground. Attempt to get maximum height off the ground. Cushion your landing and repeat. That’s one set. Don’t clap the hands during each rep. It’s a common practice, but if you’re not quick enough, you may risk an injury to your wrists or fingers.
Regardless of genetic ability, all individuals have the potential to make significant strength gains. With proper training, consistency, preparation and mindfulness, you can progress strongly and steadily without sacrificing health and safety.
Strength building is a journey. Enjoy it.
Be safe, be strong, be well.
Scott Mayer is a runner, thinker, curious observer and certified personal trainer.
Photo courtesy of Anastase Maragos on Unsplash