It is not uncommon to hear of athletes disagreeing as to what is the best training program or how many sets and reps should be done for each exercise. One of the reasons for this is that for too many years only one program (8-12RM and its variants) has typically been recognized as most effective.
Training practices are basically the same as they were 40-50 years ago. They have been taken at face value and not examined for effectiveness or possible variants or modifications. This has led to the acceptance of one basic practice rather than how each routine or training program can be applied in specific situations.
As a result, many training myths have arisen. These are not true myths if the word is taken in its literal meaning. However, they can be considered myths because their application is limited and not universal. Thus they may be accurate for certain periods of time or in certain situations, but they do not hold true on a year-round basis for most situations.
The first myth is presented below. Additional myths will be posted in future articles.
Myth 1 — The best routine for developing muscle strength and mass is 6-9 RM (repetitions maximum).
Six to nine repetitions with 4-5 or more sets is an effective routine for developing muscle mass and strength. The greater strength is needed to handle heavier weights and when combined with low reps (high intensity), it is conducive to increased muscle growth. However, other routines such as 1 x 20 RM, 2-3 x 15-20 RM, 1 x 30-50 RM or even 1 x 8-12 RM can be effective at certain times.
For example, when first starting a weight training program, a 1 x 20 RM program can bring about greater strength in comparison to a high-intensity type program. The higher repetitions are also beneficial for increased blood flow to help strengthen the ligaments and tendons, which are often injured when the 6-9 RM routine is used extensively.
Thus using higher repetition routines to help strengthen the support structures as well as developing muscle mass and definition is more beneficial in the early stages of training than the 6-9 RM routine.This is why the statement that the 6 to 9 RM routine is best is one of the common training myths in bodybuilding and athletics. If maintained on a year-round basis the 6-9 RM routine leads not only to stagnation (hitting a plateau) and slow progress, but to injury. By doing the same routine all the time, the body becomes accustomed to it and stagnation sets in.
The 1 x 20 RM program also plays an important role in the prevention of injury. Best of all, it improves strength and mass to a greater extent with the young or starting bodybuilder. More importantly, because of the multitude of exercises done it strengthens all of the joints and muscles more effectively than any other program.
In order to stimulate the body for increased growth, you must change to a different routine and/or exercises. Alternating the exercise routine and building up to the 6-9 RM routine is an effective way. It can be used prior to and during the competitive period. With this alternation the body experiences less stress on the muscles and as a result helps to prevent injury and increase growth.
See the 1 X 20RM Strength Training Program and Biomechanics and Kinesiology of Exercise for more information..
Very interesting perspective and system, does it give huge results also to evolute athletes, with more than 3 years of weighttraining, in strength results?
How many lbs, for example, in bench press a man could lift in relation to his bodyweight, to be considered not as beginner?
Could it be used on daily basis 4/5 days a week?