I understand muscle mass will always be the determining factor for how strong you can get, but in order to maximize the strength for your build what are some effective training protocols?
To my understanding, frequently performing 1RM’s and high volume, low rep, low RPE sets (speed work?) seem to be the 2 main methods recommended for achieving such. Just wondering what people on here do for this goal. Thanks
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Thread: Best protocols for strength?
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Yesterday, 07:53 PM #1Registered User
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Best protocols for strength?
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Yesterday, 08:10 PM #2
When I was going for mostly strength, I was always only trying to hit 5-7 reps per set. (rinse and repeat )Anything more than that is hypertrophy zone.
I also try to avoid 1 rep max's because I honestly don't think they contribute to your overall strength that much in the long term but rather just put you at risk in terms of injuries.
Btw, this comment is simply to just share my experience.. mostly commenting here to hear what everyone is going to say
Fitness trainer, avid learner, dog lover & online entrepreneur.
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Yesterday, 08:14 PM #3Registered User
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Just get on to a good strength program like 5/3/1.
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Yesterday, 08:18 PM #4Registered User
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You’d be surprised, but 1RM’s actually aren’t any more injurious than, say, 3 and 5RM at the same RPE. 1RMs also give you better neural adaptations since you’re working with heavier loads and strength being a skillOriginally Posted by isaacr65
When I was going for mostly strength, I was always only trying to hit 5-7 reps per set. (rinse and repeat )Anything more than that is hypertrophy zone.
I also try to avoid 1 rep max's because I honestly don't think they contribute to your overall strength that much in the long term but rather just put you at risk in terms of injuries.
Btw, this comment is simply to just share my experience.. mostly commenting here to hear what everyone is going to say
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Yesterday, 08:19 PM #5Registered User
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Thanks for the reply, but not really the point of the thread. I already know of programs like 5/3/1 and Want to learn about different strength protocolsOriginally Posted by Masterbetaaa
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Today, 02:00 AM #6Unregistered User
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Some general nuggets.
Frequent Singles @8~ (90-93%)
Any higher is likely of no benefit to anyone on a frequent basis. Occasional overshoots won't kill you.
Using lifts that are a similar movement pattern for faster motor learning and neurological gainz.
Think, tng bench, 3ct bench, pin bench, cg bench, Wg bench as assistance/Sde work
Cluster sets.. Eg Splitting say a set of 3 Into 3 singles with ultra short rest, then resting your usual 3-5m between sets
Using workloads appropriate to your ability to recover from.. There is no point doing a lot of heavy triples @9 if it can't recover from them...
Speed work (ala westside speed strength) is velocity specific, and honestly doesnt transfer to a 1rm like people think. Its only really useful for athletes who need essentially 'explosive power' and a 1rm am certainly isn't that.
Unfortunately tho, EXACT protocols, I can't give.. Everyone reacts differently and they're is trail and error for every client and then constantly keeping up with them as they change too.
I personally do amazingly well with a x1@8 every day followed by 3x3@80% it squats and bench and just pulling 1@7 EOD. Most people probably won't...Last edited by MyEgoProblem; Today at 02:17 AM.
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