For folks who have experienced it directly, successful strength training involves very little volume relative to the typical body building workouts to which we are commonly exposed. In fact, one of the biggest mistakes people make when first attempting this type of training is to apply body-building volumes to high intensity, low repetition strength workouts. These workouts include heavy compound exercises such as dead-lifts and squats.
It has been my experience that to keep the amazing results rolling right along, the volume needs to be kept in check and raised very slowly over time, especially with beginners. This has been reinforced by all of the analysis and research regarding those who have had great success with this form of athletic training. Crossing the line into overtraining = failure and burn-out. My strong suggestion is to always err on the side of “under-training”, especially given the surprisingly low volumes that provide optimal progress for beginners.
One of the best things about practicing elite athletic strength methodologies and principles is experiencing the relationship between training intensity, volume, and rest. As intensity goes up, generally volume will go down. Even better, as intensity goes up, rest and general restoration must also increase accordingly. Strength training is heavy on intensity. That means short workouts and lots of rest. This is new for most of us who have been reading the latest hypertrophy driven routine from a famous bodybuilder. Rather, with this type of training “Less is More.” Summarizing these relationships graphically:
Training Volume
Intensity Rest/Restoration
This is exactly why we will be spending much less time in the gym compared to many of the common lower intensity methods. It is also why these more common, fitness-culture and circuit training routines with their non-stop pace and high volume can seem so long and arduous. When training for intense strength and power, in a 1 hour training session, the actual time under a load will often be a mere 3 minutes or even less. Plenty of rest between the heaviest sets (up to 5 minutes or even more) is absolutely necessary.
For many of us, it’s hard to get our heads around the idea that relaxed stretching, massages and sitting in a Jacuzzi are required and necessary parts of your “training” if you want to maximize your results. Active rest which would include activities like leisurely walks outdoors, dancing, playing Frisbee or any type of fun physical activity or sport will highly improve your training. If you are lifting intensely, it is vital for you to be employing lots of active rest and relaxation on an ongoing basis, in-between breaking your records at the gym. Summarizing:
If you do not properly address active rest and restoration –
rest and restoration will address you!
Colds, the flu, and other illnesses can result regularly from a weakened immune system. Injuries will be far more likely and every few months you will hit a “wall” where gains will either stop or your strength will suddenly decreases sharply.
Likely because of the visual appeal, most people trying to get into shape tend to aspire to the body-builders and fitness models so prevalent in the fitness industry. Yet, when one is enlightened to the best strength training methods and principles, one of the most pleasant surprises is that with increased intensity comes increased, rest and restoration. So, not only do your results suddenly start going “through the roof” but you MUST spend much less time in the gym, relative to other less intense but often monotonous, time consuming exercise routines.
We have a natural tendency to correlate things in a directly linear way. If something is good for us, we then do more of it. If it is harmful or deleterious, we do less of it. Nature doesn’t work that way. That is precisely why practicing advanced athletic strength methodologies turns this relationship on its head – in the best way! Please err on the side of doing less; then over time do just little bit more. If results begin to decrease, wind back the volume until physical results in strength and performance return. Remember – rest and restoration and nutrition (EATING) are JUST AS NECESSARY as the training.
These guidelines are strongly supported by a tremendous body of documented research and experience. Following this advice will help to ensure steady progress, keep the program enjoyable and exhilarating and avoid injury and overtraining. In this respect, these active periods of rest are just as vital to progress as the actual training days. Enjoy this wonderful part of advanced training – rest and relaxation.