Strength Training for Muscle Building

Strength Training for
Muscle Building
Joseph A. Chromiak, PhD, CSCS



This paper was presented as part of the NSCA Hot Topic Series.
All information contained herein is copyright© of the NSCA.
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Hot Topics: Strength Training For Muscle Building

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Introduction
Strength training is an essential component of exercise programs for increasing muscular
strength and size. Other terms that are used to refer to the use of weights or some form of resistance
in order to increase muscle strength and size are “resistance training” and “weight training”. Strength
training increases muscular strength, muscular endurance and muscle size. The increase in muscle size,
which is due to an increase in amount of contractile proteins in the muscle fibers, is termed “muscle
hypertrophy” (1).
In designing a strength training program, especially for increasing muscle mass, there are many
variables to consider including the person’s level of experience with strength training, the type of
training equipment to use, the frequency or number of days per week to workout, the type, number
and order of exercises, the number of sets per exercise, the number of repetitions for each set, the
weight or resistance to be used for each set and the amount of time between each set and exercise (1,
2). Although there is a very large amount of research examining training program design and muscular
strength, much less research has specifically examined program design and muscle hypertrophy.
However, some aspects of optimal program design for muscle strength are important for increasing
muscle size also. Since there are many ways in which programs can be designed, this paper will discuss
general training program design.

General Resistance Training Guidelines
Strength training is often referred to as progressive resistance exercise (PRE), since progression
with regard to the weight or resistance used and to some degree the number exercises, and sets is
important for promoting increases in muscle size and strength (3). The following guidelines apply to
strength training programs regardless of the individual’s level of experience. Both concentric and
eccentric muscle actions should be included. During an eccentric muscle action, muscle lengthening
occurs while force is developed. Typically, an eccentric action is performed in lowering the resistance
or returning the resistance to its original position. A concentric muscle action occurs when the muscle
develops force and shortens. Both single- and multiple-joint exercises should be included as part of a
well designed program. In general, multiple-joint exercises and those involving a larger number of
muscles or a greater muscle mass should be performed before single-joint exercises or those involving a
smaller number of muscles and less muscle mass (1). Finally, variation is an essential component of
strength training programs. Periodization utilizes planned variation with regard to the exercises
performed, the number of sets and repetitions completed, and the resistance used (4). In the classic or


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linear model of periodization, planned variation occurs at regular intervals (1). Using an undulating or
nonlinear periodization model, variation occurs on a daily or workout-to-workout basis.

Training Guidelines for Novice Lifters.
Individual’s who have never engaged in strength training will be referred to as novice lifters.
Novice lifters should be introduced to free weights, such as barbells and dumbbells, as well as
machines (1). Initially, machines may be especially useful for individuals who show reluctance to using
free weights. Novice lifters should strength train 2 to 3 times each week (1, 3). Approximately 8 to 10
exercises should be selected so that all the major muscle groups of the body are used. For muscle
hypertrophy, multiple sets of each exercise should be completed; therefore, ach workout should
consist of 2 to 3 sets of each exercise (1, 4). The number of repetitions should be between 5 and 12
for each set and should be varied on a regular basis (1, 6). There are two commonly used methods of
selecting the weight or resistance to be used for each exercise. The weight selected can be based on a
percentage of the amount of weight that the individual can lift one time for a given exercise. This is
referred to as the one repetition-maximum (1-RM). This method is rather tedious since the 1-RM
strength of the individual must be determined or estimated for each exercise on a regular basis. Using
this method, the weight selected should be at least 60% of the 1-RM up to approximately 85% of 1-
RM (1, 3). A second and often more practical method is to determine the amount of weight that can
be lifted the desired number of times by trial-and-error. When the desired number of repetitions can
be completed for a given set or exercise, additional weight should be used the next time the exercise is
performed. In choosing the weight to be used, it is important to remember that sets involving
maximal, voluntary muscle contractions should be performed. Another way to describe this is as sets
to failure or near failure. Rest periods should be approximately 1 to 2 minutes between sets and 1 to 3
minutes between exercises.
Novice lifters should experience rather rapid increases in muscular strength and should
progressively increase the amount of weight being used for each exercise. The initial increases in
muscular strength, which typically occur over the first 6 to 10 weeks of strength training, are largely
due to adaptations in the nervous system (7, 8, 9). Although the theses types of adaptations continue
as long as one continues to strength train, longer term gains in muscular strength are the result of
muscle hypertrophy.

Training Guidelines for More Experienced Lifters.


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As individuals become more familiar with strength training, more advanced program designs
can be used. Also, the rate at which strength gains are achieved slows considerably as increases in
strength are due primarily to muscle hypertrophy. More experienced lifters may want to incorporate
additional free weight exercises into their workout program and perform more complex exercises. For
example, many novice lifters may avoid the squat exercise, but more experienced lifters who want to
increase leg muscle size will find the squat to be a very effective exercise. Often more experienced
lifters add more exercises to their training program. In order to complete an entire workout within a
reasonable time period, exercises and muscle groups are often split to different days of the week.
Therefore, the number of times per week and individual works out may vary from 2 to 6 days per
week. An important consideration is that significant gains in muscle strength and size can be achieved
by exercising the muscle or muscle group two times each week if an adequate number of sets are
performed that involves the muscle(s) (3, 10). An adequate number of sets can be performed by
completing more sets per exercise or adding exercises. Each workout should consist of multiple sets
(2 to 5) (1, 5) of each exercise, with approximately 8 sets per muscle group (10). The number of
repetitions should be between 3 and 12 for each set (1, 3) and should be varied on a regular basis
using either a classic or undulating periodization model. The weight selected should be 70 to 90% of
the 1-RM or a resistance that requires a maximal effort for one or more sets (1, 3). When the desired
number of repetitions can be completed for a given set,, additional weight should be used the next
time the exercise is performed. In choosing the weight to be used, it is important to remember that
sets involving maximal, voluntary muscle contractions should be performed. Rest periods should be
related to the goals specific to each strength training session. In general, rest periods should be
approximately 1 to 3 minutes between sets and exercises.

Nutritional Considerations

Individual should set realistic goals for the amount of weight gain per week or month. In
setting goals, several key points should be considered. The desired weight gain is muscle not fat, and
the more rapidly an individual attempts to increase body weight, the more likely that a greater
proportion of the weight gained will be fat rather than muscle. The rate at which an individual can
gain weight will be affected by several factors, including their level of strength training experience and
genetics. Novice lifters with a rather low amount of muscle mass may be able to gain weight more
rapidly than more advanced lifters or those with a greater muscle mass. Muscle hypertrophy is more
likely to occur at a greater rate in individuals with a greater proportion of fast twitch muscle fibers
(11, 12). As individuals increase their muscle mass and approach their genetic limits, it becomes more


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difficult to increase muscle mass. Although some texts suggest that a weight gain of one to two pounds
per week is possible, a more reasonable goal for a lifter in order to reduce fat weight gain would be ½
to one pound per week initially and ½ to one pound per month for an advanced lifter with a high
degree of muscularity.

In order to increase muscle size, the lifter has to increase the amount of muscle protein in
their muscle cells. This process requires adequate calories and protein in the individual’s diet. In order
to gain one pound of muscle, an increased calorie balance of approximately 3,500 calories is needed.
For example, if an individual’s goal is to gain ½ pound per week, then an additional caloric intake of
1,750 per week, or 250 calories per day, above the person’s typical calorie consumption is needed.
Also if an individual has not been exercising prior to beginning a strength training program, then
additional calories are needed to replace those expended during the workout. Depending on the
amount of exercises, sets and repetitions completed, the energy expended during a workout might be
approximately 200 to 300 calories. Finally, it is generally recognized that the protein needs of
individuals attempting to increase muscle mass are increased (13, 14, 15). A reasonable
recommendation is to obtain 1.4 to 1.8 grams of protein per kilogram of body weight or
approximately 0.65 to 0.80 grams per pound of body weight each day.

An important consideration is the timing of meal or food consumption relative to the
workout session. Recent research demonstrates that consumption of protein and carbohydrates
shortly following a workout increases protein synthesis and reduces protein breakdown (16, 17, 18),
thus increasing the potential for gaining muscle mass. Individuals may ask whether protein or other
nutritional supplements are necessary. Although these types of supplements are not absolutely
necessary, they may provide a convenient way of obtaining additional calories and protein especially
during the post-workout period.

Program Design for Novice Li fters:

Type of training equipment:
Free Weights and Machines
Frequency:



2 to 3 days per week
Number and order of exercises:
8 to 10 exercises; Larger muscle mass and more complex
exercises first and smaller muscle mass, simpler exercises later.
Number of sets per exercise:
2 to 3
Repetitions for each set:

5 to 12; should be varied on a regular basis


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Weight to be used for each set:
65 to 85% of 1-repetition maximum; one or mores sets that
involve maximal effort should be performed.
Rest periods:
1 to 2 minutes between sets; 1 to 3 minutes between exercises.

Program Design for More A dvanced Li fters:

Type of training equipment:
Free weights and machines; increasing emphasis on free
weights.
Frequency:



2 times per week per muscle group;





2 to 6 days per week; split routines often performed.
Number and order of exercises:
8 to 10 exercises; Larger muscle mass and more complex
exercises first and smaller muscle mass, simpler exercises later.
Number of sets per exercise:
2 to 5; may differ for various exercises.
Repetitions for each set:

3 to 12; should be varied on a regular basis.
Weight to be used for each set:
70 to 90% of 1-repetition maximum; one or more sets
incorporating maximal effort must be performed.

Rest periods:
1 to 3 minutes between sets depending upon goals of the
workout; 1 to 3 minutes between exercises.

Sam ple Exercises for Novice Li fters:

Bench Press (free weights)
Leg extensions (machine)
Pull downs (machine)
Military Press (free weights)
Leg Extensions (machine)
Rowing Exercise (machine)
Triceps Pushdown (machine)
Arms curls (free weights)
Abdominal crunches

Sam ple Exercises for More Experience Li fters
Sho wing a Two -D ay Split:


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Monday and Thursday
Tuesday and Friday
Bench press (free weights)
Leg Press (machine)
Inclined press with dumbbells (free weights)
Leg extensions (machine)
Pull downs to back (machine)
Leg curls (machine)
Behind the neck press (free weights)
Calf raises (free weights or machine)
Rowing Exercise (machine)
Abdominal crunches



Triceps Pushdown (machine)
Arms curls (free weights)


Individuals should contact a National Strength and Conditioning Association (NSCA)
Certified Strength and Conditioning Specialist (CSCS) or Certified Personal Trainer (NSCA-CPT).



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References

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