Wilderness Sports Conditioning
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Wilderness Sports Conditioning |
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More Training Info > Strength Sports Strength Sports TrainingOlympic Lifting, Powerlifting, Bodybuilding, and StrengthQ: I keep hearing about ways to strength train to tone vs. bulk and it's all rather confusing; if I just want to be really strong, what's the best way to train? It's admittedly very confusing to the average person just how to go about training for their specific goals. Most of the popular magazines suggest that to tone you need to train in the 12-15 reps range for 2-4 sets, 2-3 times a week. But what exactly is meant by tone? This recommendation for toning is actually the way bodybuilders train -- and bodybuilders are purely trying to develop muscle size (known as hypertrophy) which in many cases is exactly the opposite of what you're looking for!! If you want to gain strength while remaining about the same size, let's take a look at those people who train purely for strength rather than muscular size: Olympic style weight lifters and power lifters. The term weight lifting refers to anyone who participates in lifting weights, whether by using free weights, machines, bodyweight as resistance, or lifting objects such as trees, kegs, etc. Weightlifters (as one word) are people engaged specifically in Olympic Style lifting which consists of two lifts that are performed in competition every four years in the Olympics: the Snatch and the Clean and Jerk. 
The Snatch (left) is known as the fastest lift and involves pulling a substantial weight off the floor and over head in one smooth move, catching it in a full squat position and standing back up with arms straight over head. It's one of the most difficult lifts to master in terms of technique. The Clean and Jerk (right) is known as the most powerful lift and is done in two parts, the clean (lifting bar up to chest) and jerk (pressing up over head smoothly while quickly splitting legs forward and back.) Powerlifters, on the other hand, perform three different lifts, and can appear to move rather slowly at times versus the explosive movements of Weightlifters. (Powerlifting is NOT performed in the Olympic games.) It consists of three lifts: the Squat (left; crease in hip must be below thighs parallel to ground in order to count for good depth), Bench Press (center; with brief pause on the chest), and Deadlift (Sumo-style, right; to upright position at the top). 
Powerlifters and Weightlifters train for maximal strength and primarily do sets in the 1-6 reps range, with multiple sets (as many as 10-12 at times) and longer rest intervals. Because this sort of training is quite taxing on the nervous system, not to mention the musculoskeletal system, they may only train each major muscle group 1 or perhaps 2 times a week in order to allow for maximal recovery and prevent overtraining. Bodybuilders train for maximal hypertrophy and work on very short rest intervals, in the 8-15 repetitions range, for anywhere from 3-6 sets. Since the loads they use are relatively light (and less taxing to the nervous system) they may be able to train a muscle group 3 times a week with merely 48 hours of rest between strength sessions for a given body part. Finally, Powerlifters and Weightlifters have to compete within certain weight classes, and can continue to get stronger and stronger without moving up to another weight class (in order to stay competitive). Bodybuilders, on the other hand, train to pack on as much muscle as possible -- what most people refer to as bulk -- and often put on 20-30 or more pounds in doing so. In other words, the take-home lesson is this: If you want to be strong, train primarily for strength by using heavier weights, in the 1-6 reps range; if you want to add mass and muscle size, train primarily for hypertrophy by using lighter weights in the 8-15 reps range. If you have questions or comments about this article, contact us. |
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