Get Stronger Faster
By Kelli Calabrese MS, CSCS

Ask 10 people the best way to strength train and you're likely to get 10 different answers. But what is the BEST way to gain muscle strength? To answer that pressing question, I went to the father of strength training research, Dr. Wayne Wescott. Dr. Wescott is a National Fitness Consultant, the Fitness Director of the South Shore YMCA in Quincy, Massachusetts and the author of 13 books on strength training.

In a recent interview with Dr. Wescott in New York City, he answered the most frequently asked questions I receive from our eFitness subscribers. I think you’ll be surprised by the answers. Read on to find out how to most efficiently maximize your strength gains.

How many reps should someone perform to gain the maximal amount of strength?

It’s not what we’ve always been telling people. Here’s the honest answer: the range is the entire anaerobic energy system which is 30–90 seconds. As long as momentary muscular failure is reached in 30–90 seconds, exercisers will gain muscle strength, size and endurance.

Most lifters are going to perform on average 10 reps at 75 percent of maximum resistance. The rep ranges are so closely related that it doesn’t matter. You may prefer 8–12 or 4–8 or 12–15. Each builds strength, size and endurance equally. Roughly anywhere from 5–15 reps are the upper and lower limits of the range. Strength gains occur at a slower rate when performing more than 15 reps. There really is no need to do more than 20 reps.

How many sets should someone perform to gain the maximal amount of strength?

One set is fine, if done properly. Given interest, ability and time, participants should decide if getting slightly more gains in strength are worth three and four times the amount of investment in your precious time. Doing multiple sets typically cuts down on doing a variety of exercises and there is a minimal increase in strength for the additional time invested in the gym. When individual sets are performed properly, there is NO indication that multiple sets are better.

Given the choice of doing three sets of five exercises compared to 1 set of 15 exercises, I would prefer to perform a variety of exercises once rather than repeat the same ones over and over.

How many days a week should someone strength train?

In one eight week study 1,200 subjects, which included male and female beginner exercisers, found that three total body sessions a week was optimal. They trained three days a week for 20–25 minutes of strength and 25 minutes of endurance. In eight weeks they gained 2.5 pounds of muscle and lost 4.6 pounds of fat. The study also showed that two days a week produced 85 percent of the strength gains of the 3-day group.

Those who exercised one day a week showed almost 70 percent of the strength gains as the three-days-a-week group. So even if you can only dedicate one session a week to exercise, you can still gain nearly 70 percent of the strength of someone strength training three times weekly.

How fast should you move during each repetition?

Two seconds up and four seconds down is optimal. It’s better to go a little slower lowering the weight compared to lifting.

Should cardio conditioning be done before or after strength training?

In a study of 200 subjects, zero difference was shown in strength improvements when performing cardio before strength as compared to cardio after strength training. Cardio and strength use two separate energy systems which don’t interfere with each other when exercising at 75 percent of maximal heart rate. It’s a matter of personal preference.

Should stretching be done during or after strength training?

In a recent study of 155 subjects, those who stretched in between exercises saved a lot of time, and the clients seemed to like it. Some personal training clients prefer stretching afterwards as their reward for exercising. Stretching in between compared to after resulted in zero difference in strength gains. However, it was found that strength training enhances flexibility even if stretching is omitted.

How much rest should be taken between exercises and/or sets?

On average, you should take two minutes for recovery between sets. Body builders typically take a one minute rest and power lifters up to three minutes. Between machines 30–60 seconds is sufficient.

What is your favorite advanced training technique?

Advanced training techniques help you break off a plateau. Anything that extends the set like breakdowns, assisted lifts, negatives or pre-exhaust are all excellent. Breakdowns fatigue different fibers in the muscle. Anything that extends the set is beneficial.

So what adjustments are you going to make regarding your program? Maybe you’ve been inspired to begin exercising knowing that you can see great results with a minimal commitment. On the other end of the spectrum, maybe you’ve been overdoing the sets or resting too long. I hope you take this information and tweak your program to help you gain the most strength from your program. Your new rock-hard body will exude with strength, health and vitality.

Kelli Calabrese, MS, CSCS - 2004 Personal Trainer of the Year for Online Trainer. She is a 17 year fitness industry leader, author, trainer, and international presenter. Kelli is on the Board of Directors for the American Association of Personal Trainers, An Expert Fellow for the National Board of Fitness Examiners, the Lead Exercise Physiologist for NESTA (National Endurance Sports Trainers Association) and has attained over 20 fitness and nutrition certifications. Kelli is the co-author of Feminine, Firm and Fit and is available for fitness consulting. She can be reached at Kelli@KelliCalabrese.com. For more details go to www.KelliCalabrese.com.