The
second method is the dynamic method. Submaximal weight is lifted with maximal
SPEED! This method indirectly builds strength by increasing a fast rate of
force development and explosive strength. When performing this method never go
to failure and stop the set when bar speed decreases. As I tell so many people
in the gym, “speed is just another way to activate muscle fiber”.
That’s why we have our clients go 5/5 meaning 5 reps slow, rest 7 to
12 seconds and then perform 5 reps fast, however the bar or dumbbell speed
cannot slow down when performing the last 5. If it does---stop!
The
third method of training is the “repetition method”. This method consist of
performing reps of 8-15 until failure. This relates more to the bodybuilder
trying to pack on the hypertrophy or muscle size using high reps (8-15) but maximum
weight for those reps until failure. Or the ladies trying to shape and tone
using the same rep range but using submaximal weight. With this method you’ll
directly put on the muscle but indirectly receive strength.
That’s
why a 13 year old can’t come in the gym and max out a ton of weight. Have them
put on muscle first with the third method (high reps), then push up some heavy
weight. They just can’t lift heavy without a little muscle first.
I believe in training in all rep ranges, no matter what you’re training for (of
course there are a few exceptions) and I also believe in changing up your
workouts from time to time, and you’ll know when you’re ready for a change.
Even to the point of changing the way you do reps. An athlete wants and should
be strong in the full range of motion (ROM). But to the bodybuilder, building
muscle or hypertrophy is all that matters, so training the muscle in short but
constant tension reps (not all the way to end range and not all the way to full
contraction) can be performed from time to time. Even the ladies who want to be
shaped and toned can try this, because all that matters is if they’re shaped or
toned. How they get there is secondary. So they try different workouts,
different exercises, and even different rep ranges.
So
always vary the workouts, and research what you do and why you do the exercises
and routines that you do. Most of all have fun and have fun getting STRONG!
