In part one of this series, I shared suggestions for creating a sustainable training habit. In part two, I described why certain exercises are better than others at improving durability.
In part three, I’m zeroing in on programming most likely to build strength and muscle.
Programming Simplified
Resistance training is prescribed using three primary variables:
- Sets
- Reps
- Intensity
Sets are clusters of repetitions. Reps (or repetitions) are the number of times an exercise is completed in succession without rest. Intensity is how hard the repetition is performed.
Sets and reps are relatively straightforward.
3 (sets) of 10 (repetitions). This is written as 3 X 10.
Understanding Intensity
Prescribing intensity is more nuanced. It can be written as an objective or subjective target. Here are a few examples using a squat as the prescribed exercise:
Objective
- A specific weight like 135lb: 3 X 10 @ 135
- A percentage of a previous one repetition max (1RM) or %1RM: 3 X 10 @ 80% 1RM
Subjective
- RPE (Rate of Perceived Exertion): 3 X 10 @ RPE 8
- RIR (Repetitions in Reserve): 3 X 10 @ RIR 2
I prefer RPE as a prescription target for these reasons:
Using RPE emphasizes the training process rather than the results seen on the bar. Focusing on the process is the best way to drive results over months and years of training.
RPE accommodates physical and mental fatigue, providing scaled intensity options depending on your perception of effort or general level of fatigue.
In general, RPE prioritizes a sustainable training habit over the unsustainable tendency to always chase more weight on the bar.
More On RPE & RIR
Since RPE is subjective, it can take time to calibrate your perception of effort against an actual maximum effort (or proximity to failure).
RPE is generally rated on a scale of 1-10, with one being the easiest and 10 representing a maximum effort.
Repetitions in Reserve (RIR) is used interchangeably with RPE and, for some, makes more sense in a strength training context.
If you’re performing a squat with a prescribed intensity of RPE 8, this will translate to an RIR of 2, meaning you have about two repetitions in reserve before you hit a max effort or fail on a lift. The chart below describes how RPE and RIR are used to understand intensity.
Programming Details
With a programming language defined, what does training for durability (strength and muscle growth) look like?
We already defined compound barbell movements as our preferred exercises. Here are a few guidelines for sets, reps, and intensity targeting strength or muscle growth [1].
Strength:
- Sets: 2-6
- Reps: 1-6
- Intensity: RPE 8-9
Muscle Growth:
- Sets: 3-6
- Reps: 6-12
- Intensity: RPE 7-9
Here’s how we might use the above guidelines to improve strength in the squat:
3 X 6 @ RPE 8
Here’s how we might program the squat in hopes of building more muscle:
3 X 10 @ RPE 7
None of these set/rep/intensity suggestions exclusively target strength or hypertrophy; endless programming combinations likely improve both characteristics.
Into Focus
Narrowing our set/rep/intensity ranges in programming isn’t about seeking the ultimate training silver bullet (of course, none exists); it’s more about utilizing the wisdom of experts to focus our training on the work most likely to drive the results we seek (improved durability).
In the next post in this series, we’ll examine how to ensure that an element of progressive overload is always present in your training.
References
- Haff, G. and N.T. Triplett, Essentials of Strength Training and Conditioning. Fourth edition ed. 2021, Champaign, US: Human Kinetics Champaign, US.