Chapter 6: Training for Strength 135 Each type of strength training is associated with specific physiological adaptations. For example, if an individual’s primary training goal is hypertrophy, he/she should perform multiple sets of 6-12 reps at a moderate load (i.e., 67-85% 1RM). However, if an individual’s primary training goal is explosiveness (power), then he/she would be better suited for multiple sets of 1-5 rep at a heavy load (i.e., 75-90% 1RM). Knowing how the body responds to different types of strength training is important in order to produce the desired physiological adaptations. This is an important consideration for individuals who wish to benefit from strength training without necessarily putting on a significant amount of muscle mass. Choosing the wrong load and volume assignments for your primary training goal can result in unintended or undesired physiological adaptations. Figure 6.9 depicts some of the specific physiological adaptations associated with bodybuilding, powerlifting and Olympic weightlifting. Specifically, bodybuilding (which employs load and volume assignments for hypertrophy), produces the greatest gains in muscle size but not in muscle strength or power. Powerlifting (which employs load and volume assignments for strength) produces the greatest gains in strength but not in size or power. Olympic weightlifting (which employs load and volume assignments for power) produces the greatest gains in power but not in muscle size or strength. Figure 6.9. Differences in Physiques for Various Types of Strength Training Figure 6.10 depicts the relationship between the number of reps performed and the various strength training goals. This information will benefit individuals who have multiple strength training goals. For example, individuals interested in producing gains in both muscular strength and size would benefit from using sets of 6 repetitions. Similarly, individuals interested in gaining both size and endurance would benefit from using sets of 12 repetitions. This approach would not work, however, for individuals interested in producing simultaneous gains in both strength and endurance as the rep ranges associated Bodybuilding Powerlifting Olympic Weightlifting
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