As human beings, we all have the ability to develop by learning, adapting and overcoming obstacles.  Simply put, its a way of life.  And no matter how busy or hectic it gets, we seem to find a way to achieve success.  This is called adaptation and is the strongest human quality that evolved our species into dominant inhabitants on earth.  Through trial and error, we learned about many things, exploring our abilities and potential.  Whenever we uncover something new, be it a perfect chicken soup recipe, or a faster route to work; these methods are recorded and implemented in order to increase efficiency and maximize the benefit.

Strength is an ability desired by many, it too has been and continues to be, the subject of numerous experiments.  Through continuous progression we are learning of new ways in how to improve this ability.  In this article, we’ll take a look at some of the different methods used for strength development and discuss their application to daily training.

strength development power

Ways to Develop Strength

As part of our Stronger series, we’ve covered a few topics in relation to strength.  There are number of designations for strength all discussing components of this ability.  To keep things simple lets recap what was already discussed.

Strength comes in absolute and relative forms.  Absolute strength is referred to the amount of maximum weight that a person is able to perform one complete repetition (1 Rep Max – RM).  On the other hand, relative strength takes lifter’s bodyweight into account when performing maximal intensities.

Training programs use load in form of intensity and volume to measure overall work capacity. 

  • Intensity is referred to the weight on the bar, the 1-Rep Max load. 
  • Volume is the amount of work performed during a certain training period, be it an exercise set, multiple sets containing same exercise, training session, or series of sessions (microcycle will be discussed later). 

To continue increasing strength, often intensity and/or volume are progressively increased during a training program.  The body adapts to these training demands and gets stronger by improving its neural and muscular factors.  More mechanical load increases Central Nervous System (CNS) recruitment of all available motor units — quantity, based on their size.  This training style also increases activation frequency of already recruited motor units in order to increase contractile magnitude through rate coding — quality.

Intensity and Volume Strategies

Everything we do in the gym is directly related to intensity and volume so, let’s cover these forms of load a bit further. 

Resistance

Training is often shown in percentages rather than actual weight numbers.  This is a preferred way of displaying intensity as we all have different physical capabilities.  For example: 60% on barbell squats will translate into different weights on the bar (intensity) between say, myself and Dupinder.  Percentages are a great tool for strategizing workout intensity in an intelligent and safe manner.  This will also keep improving your personal strength while limiting risk of injury.  Training percentages are related to each person’s 1-Rep Max.  1-Rep Max is also known as Fmax

Fmax is the maximum force that is able to be applied by your body against resistance.  It is derived from physics Newton’s second law measuring applied force (F) is the result of mass (m) lifted at speed (acceleration (a)), giving the formula F=ma or Fmax.

Repetitions

Repetitions is the most popular way of using intensity.  Since lifting maximal weight (1-Rep Max or close to it) is not practical, with higher risk for injury, the training load is spread over greater volume.  Exercises are often packaged in repetition bundles referred to as sets.  Number of repetitions performed correlates to the specific goal, be it strength, hypertrophy or endurance.

Repetitions are further bundled with specific exercises, intensity and sets performed to calculate overall volume.  This may be slightly confusing at first as you deal with multiple numbers.  To resolve a potential mistake, we always suggest to keep a training journal, recording all of your exercises, completed repetitions and selected weights.

Workout Density

This formula is often used by more advanced lifters but, is also an accurate method for keeping track of personal improvements.  Workout density is the number of sets performed in one hour.  If the training session is less than one hour, it is easily adjusted.  Workout density takes frequency (rest periods) into account.  An example, lets take a standard 5X5 performing 3 main lifts, with one hour completion time for the session.  Now, by repeating the same 5X5 training day with same weights but finishing the session in 45 minutes, thus improving your overall workout density. 

Strength Training

strength training methods

We’ve discussed strength in absolute and relative forms.  But, this ability can also be presented, tested and trained in three different ways.  Lets go over our favourite exercise, the squat, to explain what we mean.  To differentiate between different strength types, the squat will be performed accordingly:

  1. Maximum intensity for 95%+ of 1-Rep Max, designed to test maximal strength.
  2. Explosive movements such as maximum jump squat (vertical or horizontal distance), to test explosive strength.
  3. And, a 50 repetition maximum squat test at 75% of 1-Rep Max.  High volume of 50 squat repetitions at set intensity tests endurance strength.   

These tests measure different types of strength. 

Strength Training Methods

There are number of different types of strength training and associated nomenclature.  The reason being, each person is trying to stand out and thus creating new names for similar methods and techniques.  For simplicity, we’re going to use naming conventions that describe particular strength training methods above.  These are Maximal Effort Method (MEM), Dynamic Effort Method (DEM) and Sub-maximal and Repeated Training Methods (SEM and REM).

Maximal Effort Method

Exercises performed using maximum loads (90-100% of 1-Rep Max) fall under Maximal Effort Method (MEM).  This method greatly improves CNS and musculoskeletal systems by recruiting all available motor units, including the large and powerful fast twitch motor units.  To push these heavy loads, the body engages in all avenues to produce force.  This includes improvement in force production within each muscle (intramuscular coordination), as well as muscle groups involved in the movement (intermuscular coordination).  Any person, of any sport or category, can benefit from incorporating some of MEM in their training regiment.

MEM is an advanced method of training and not for beginners.  The maximal weights are demanding on the body, and greatly increase overall fatigue levels.  Fatigue is a unique topic that includes body’s protective mechanisms.  These protective mechanisms are especially heightened during maximal load training and can hinder adaptation progress, leading to overreaching.  Technique during a lift with maximum weights also deteriorates, placing you in greater risk for injury.

Sub-maximal and Repeated Effort Methods

This method covers different training styles and is widely seen across exercise routines on the internet.  The principle of Submaximal Effort Method (SEM) uses moderate loads to perform more repetitions.  This is where repetition ranges come in handy, to elicit specific strength or endurance type adaptations.  Using a submaximal load to perform repetitions until failure is referred to as Repeated Effort Method (REM).

Many training programs dabble with SEM/REM selecting parameters of repetition range between 5-12 repetitions with intensity window of 50-85% of 1-Rep Max.  Each lift increases set duration (time under tension) improving technique of practiced movement.  Because of lighter loads, SEM/REM presents low risk for injury.  Due to lower intensities and large volume, SEM/REM is not ideal method to recruit fast twitch motor units.  Also due to greater volume, this method build fatigue, especially during later training sets.

Dynamic Effort Method

This method develops explosive strength and rate of force development (RFD), focusing on increasing speed during concentric (shortening) contraction of each repetition.  To accomplish this, loads used during Dynamic Effort Method (DEM) are much lighter, about 50-75% of 1-Rep Max.  Lifting weight at speed, improves overall power development, engaging fast twitch motor units to perform these exercises.  Power is an important biomotor ability for many sport related movements required to perform at speed such as running, jumping, throwing and kicking.  Many exercises can be adapted, or specifically designed towards increasing power output.  Squat and Bench Press can be performed at speed (during concentric contraction), while medicine balls and Olympic lifts (full or partial movements) are specifically designed around DEM.

DEM has number of benefits including less stress on the body.  By lifting lighter loads at speed, the body engages its recruitment and activation patterns but, accumulates less overall fatigue than MEM.  On the other hand, DEM is a specific method and improves speed of a specific lift and not ideal for maximal strength or hypertrophy gains.

Summary

During initial discussions on the topic of Stronger, we presented strength relating to maximal weight (absolute), and maximal weight compared to lifter’s bodyweight (relative).  In this article, we expanded the scope of strength training towards: maximal, endurance and explosive variety. 

The primal strategy of developing maximal strength is to use Maximal Effort Method (MEM), intensities of 95%+ of 1-Rep Max to perform very few repetitions.  Submaximal / Repeated Effort Method (SEM/REM) is the jack of all training.  It encompasses large loading (50-85% of 1-Rep Max) and repetition windows (5-12) that increase time under tension.  And, it is an example of training endurance strength.  SEM/REM are also preferred methods of enhancing hypertrophy.  Performing movements with lighter loads at speed is a focal point of Dynamic Effort Method (DEM).  This is preferred training to improve explosive strength and rate of force development.

Each above method improves muscular and neural pathways.  Moreover, each method carries their benefits towards body adaptations and metabolic response.  In later articles, we’ll discuss these metabolic benefits and proper organization of such methods within a training schedule.  In the meanwhile, please SHARE THIS ARTICLE! If you are ready for a targeted Training Program designed around the above mentioned information, be sure to check out our Stronger Leaner Faster Him or Stronger Leaner Faster Her Books.