Training for YOUR Own Goals

Specificity

This concept is training for a specific outcome. If you want to increase your endurance, you need to train for endurance.

The four main ways you can weight train include endurance, hypertrophy, strength and power. For sake of simplicity, I will offer set numbers for reps and sets to help describe how to train for each modality.

Endurance:
This refers to muscular endurance. Even though it will have some benefits for your cardiovascular system, it will not result in huge increases of VO2max. Endurance weight training will help improve your muscular function during repeated bouts of sub maximal load. Such as required in cycling or boxing. Muscle fibers will become what is called “Type 1” or “slow twitch”. This fiber type is fatigue resistant. Meaning it can last a lot longer during exercise. However, it is not as strong or fast.
To train for endurance, 3 sets of 20 reps at 60% of your one rep max on desired weight exercises

Hypertrophy:
Arguable why most people weight train now a days is to increase muscle size. This exercise style focuses on increasing the size of the muscle fibers. Normally, it is the “Type II fibers” or the “Moderate to fast twitch” fibers that will have the most increase in size. To have the most benefit of training to increase muscle size you should be aiming to do 4 sets of 12 reps for 80% of your one rep max.

Strength:
This is the absolute amount of strength. So, how much weight can someone lift. Another highly popular reason why people weight train. This targets the same muscle fibers as hypertrophy, except it is more focused on the tensile strength of “sarcomeres”. This training style is actually what most people consider power lifting. Training to increase strength you want to focus on 5 sets of 3 reps at 90% of your one rep max.

Power:
This one is often confused with strength. The subtle but VERY important difference is power has a SPEED component. This means that it is not so concerned about how much weight you can lift but how FAST can you lift that weight. This type of weight training benefits explosive athletes well who need to have immediate reactions and quick starts. It focuses on the “Type IIx” or “Fast twtich” muscle fibers. To train for power you want to focus on 4 sets of 6 reps at 60% of your one rep max.

Any questions please send a message!
Any suggested edits please let me know where I went array 🙂

Thanks!

CB