{"id":5753,"date":"2022-08-15T10:50:10","date_gmt":"2022-08-15T16:50:10","guid":{"rendered":"https:\/\/strengthsenseiinc.com\/?p=5753"},"modified":"2022-08-15T10:50:10","modified_gmt":"2022-08-15T16:50:10","slug":"strength-sensei-101-sets","status":"publish","type":"post","link":"https:\/\/strengthsenseiinc.com\/2022\/08\/15\/strength-sensei-101-sets\/","title":{"rendered":"Strength Sensei 101: Sets"},"content":{"rendered":"
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The first article in this series discussed how Charles R. Poliquin determined that the foundation of any workout program is the rep. All loading parameters are affected by the number of reps performed, including the next one on our checklist, sets.<\/p>\n
The Strength Sensei\u2019s research at the university led him to discover an Eastern Bloc article published in 1975 called \u201cSpeed and Strength.\u201d [Kuznetsov, V. (1975). Speed and Strength. Yessis Rev<\/em>, 10(3): 78-83.] In 1986, the Strength Sensei expanded on this work by publishing this table showing the relationship between several loading parameters.<\/p>\n <\/p>\n Reps\u00a0 \u00a0 \u00a0Sets\u00a0 \u00a0 \u00a0 % of Maximum\u00a0\u00a0 Rest Interval\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Speed of Execution<\/strong><\/p>\n 2-3\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 6-12\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 90-95%\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a05-8 min\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 Moderate to Explosive<\/p>\n 4-7\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a05-10\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 80-88%\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a03-6 min\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Moderate to Explosive<\/p>\n 4-6\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a04-8\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 70-78%\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 3-6 min\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0Extremely Slow<\/p>\n 8-10\u00a0 \u00a0 \u00a0 \u00a0 \u00a04-8\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 75-79%\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a02-5 min\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 Moderate to Fast<\/p>\n 11+\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a03-6\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <72.5\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 0.5-3 min\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Moderate to Fast<\/p>\n <\/p>\n Consider that percentages are provided in this table, but only as a general reference. Because so many variables can affect these percentages, such as muscle fiber type, the Strength Sensei adopted a more practical and accurate approach which is to let the repetitions determine how much weight would be used (i.e., let the reps determine the load).<\/p>\n In 1989, the Strength Sensei expanded on these ideas of set selection in a paper he wrote for an Australian coaching magazine. Here are a few of his conclusions:<\/p>\n As a bodybuilder advances in muscular development, they need more sets to continue making progress. One advocate of high-volume weight training was 4x Mr. Olympia Jay Cutler. (Milo\u0161\u00a0\u0160ar\u010dev photo)<\/strong><\/p>\n \u201cIt is known that the level of testosterone increases after the beginning of physical activity up to 20 minutes and, having reached its maximal value, it preserves that level up to 42 to 45 minutes. Then it begins to drop, and this process is particularly intense by the end of the first hour of work. It has already become clear that a single strength training session should not last more than an hour.\u201d [Spassov, A., Constructing Training Programs, Part II. National Strength and Conditioning Journal<\/em>, Vol. 10, No. 5, 1988, pp 65-70.]<\/p>\n Bulgarian weightlifters popularized the advantages of limiting strength workouts to less than one hour. Their most famous athlete was 3x Olympic champion Naim S\u00fcleymano\u011flu. A book about this amazing athlete, considered pound-for-pound the strongest weightlifter ever, is available through dynamicfitnessequipment.com.<\/strong><\/p>\n <\/p>\n In addition to weight training, the Strength Sensei found with his work with the Canadian Alpine Ski team before the 1992 Olympics that you could significantly reduce the volume of aerobic training by as much as two-thirds and maintain that VO2 capacity for several months.<\/p>\n What he found was that V02 capacity would increase for six to eight weeks of specialized training, then it plateaued for several months. The Strength Sensei found he could reduce the training volume by more than two-thirds during this period without losing aerobic conditioning, using the time to develop in other areas of athletic fitness or other aspects of sports training. He supported this idea with the following research study: \u00a0Reduced Training Duration Effects on Aerobic Power, Endurance, and Cardiac growth,\u201d by R. C. Hickson et al., Journal of Applied Physiology<\/em>, 1982, 53:225-229.<\/p>\n Charles R. Poliquin learned early on that determining the optimal number of sets was essential for designing the best strength training programs. Much of the research he used to develop his training theories was published a half-century ago, but the work has stood the test of time! (TSS)<\/p>\n","protected":false},"excerpt":{"rendered":" Strength Sensei 101: Sets More insights into the training methods of Charles R. Poliquin The first article in this series discussed how Charles R. Poliquin determined that the foundation of any workout program is the rep. All loading parameters are affected by the number of reps performed, including the next one on our checklist, […]<\/p>\n","protected":false},"author":10,"featured_media":5756,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[13,11],"tags":[],"yoast_head":"\n\n
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