Determining the appropriate volume (sets and repetitions) for our workouts can be a bit challenging. Most have been taught the standard guidelines of 8-12 repetitions for 3-4 sets, which might be fine for general fitness but not for more specific goals. In addition, we will want to periodize our programming for optimal gains and phase potentiation. Chad Wesley Smith does a great job breaking down the overload principle in the video, “Smart Training is Hard Training: The Principle of Overload” by Juggernaut Training (https://www.youtube.com/watch?v=gqF8EoDMSGo). The video is more directed at serious weight lifters, but it is no less applicable to the older lifter who is still looking to progress his or her strength and physique.
Three phases are applicable: hypertrophy, strength, and peaking. Hypertrophy is the adding of muscle mass. The strength phase is intended to maximize force development—the weights that can be lifted (for one repetition maximum or 1-RM). Peaking is intended for the competitive lifter—lifting for maximal intensity in the technical lifts (e.g., bench, squat, deadlift, etc.). Peaking may not be desired by all. I would suggest cycles of hypertrophy and strength, however, no matter one’s age. Each complements the other (i.e., potentiates) for optimal progress.
Hypertrophy is driven by increased volume (weight x reps x sets). The target intensities should be about 60-75% of the 1-RM (which can be estimated using a variety of online calculators. Sets should be in the range of 6-12 repetitions, and 15-30 sets per week directed at each lift (body part) are recommended (how many will depend on factors such as time and recoverability. I also prefer to start with variations of the “basic 5” (squat, deadlift, bench, press, and row) and build from there.
Strength is driven by increased intensity (i.e., progressively adding weight). The targeted intensities fall in the range of 70-85% 1-RM (intermediate/advanced lifters) and 75-90% 1-RM (intermediate/beginner). Sets should be in the range of 3-6 repetitions for 10-20 sets per week.
Peaking focuses on technical prowess and neurological adaptation, keeping the intensity high—85% (intermediate/advanced) or 90% (intermediate/beginner) for sets of 1-3 reps and 5-10 sets per exercise per week. Peaking is much more stressful on the body, demanding more recovery, and carries a greater risk of injury. It is not recommended for the older lifter with little lifting experience or without the guidance of an experience (qualified trainer).
Notice the repetitions don’t get very high. There is little reason to do more than 12 repetitions of a weight lifting exercise. Many lifters find “5” to be the “magic” number of repetitions. Many more and each additional repetition loses effectiveness to a greater degree—in other word, the difference between 4 and 5 and 5 and 6 repetitions is much greater than the difference between 11 and 12 and 12 and 13.
We are all different and have different preferences. We also have very different schedules and obligations. Consider the above set ranges and how they fit with your exercise needs and opportunity. There is no definitive training frequency. Two to three times per week is actually a bit arbitrary. The most important thing is to optimize the volume to meet your maximal recoverable volume as much as possible. Sets can be achieved in as few as 1 session per week or divided to fit your time schedule. More sets per session means a longer session. Shorter, more frequent sessions, may be better suited to hitting that MRV.
Be your best today; be better tomorrow.
Carpe momento!