High repetitions for strength

The present trend in strength training is to increase the amount of weight and decrease the number of repetitions. In other words, increase the intensity in order to gain more strength. The average number of repetitions is now anywhere from 3-8 and the number of sets, 3-5 or more. The role of higher repetitions has for the most part, been ignored.

But doing higher numbers of repetitions plays an important role not only for improving performance on the field, but also for overall body strengthening and prevention of injury. The Russians found this out many years ago and as a result, often do higher repetitions, sometimes in the range of 50 to 100!

They used high repetitions for high-level and elite athletes in rehabilitation and prevention of injury. The high repetitions in this case were for strengthening of ligaments and tendons which usually lag behind the development of muscle strength.

There are several extremely important reasons for using higher repetitions that make strength training safer and more effective than the present high-intensity training. The higher repetitions lead to more effective all-around body and joint development and improved performance on the field with fewer if any, injuries.

For example, a greater number of repetitions is not only for greater strength, but muscular endurance, muscle mass (when not over 20-25 repetitions), greater inter-muscular coordination and improved competitive game performance. The repetitions in this case are usually around 20. These programs are used mostly by junior and senior high school athletes and beginners but also play a role with collegiate and professional athletes.

In my research I have found that doing 20 maximum repetitions with good form, especially when training junior and senior high school athletes, seems to be the optimal number of repetitions for achieving all of the benefits at the same time. This fact led to the creation of the 1 x 20 RM strength training program.

The 1 x 20 program is used not only by young athletes and beginners but also by older and higher level athletes (collegiate and professional) but for different purposes. On these levels it is used mainly for unloading, correcting technique, learning new technique, rehabilitation of an injury and for prevention of injury. However, if the athletes do not have a sound foundation it is also used for this purpose, usually with freshman and sophomore athletes.

High-intensity training is also effective for gaining greater strength and other physical qualities. But the high intensity is much more stressful to the body. It requires considerable time for recovery. The 1 x 20 RM program uses less intensity but produces more and greater results. The reason for this is that moderate intensity is much more effective for greater adaptation.

Coaches and athletes often question how less intensity can still produce maximum or greater strength gains. The answer is that the exercises done use weights or resistances that are maximal for the individual with the prescribed number of repetitions. The stress created near the end of the prescribed set is basically the same as in a high intensity workout.

Moderate intensity as in the 1 x 20 program produces outcomes not possible with high-intensity strength training. In addition to those mentioned above, a greater number of exercises is done so that you can strengthen each and every major joint of the body. This is one of the reasons why it is so effective in injury prevention.

It should also be noted that the higher repetitions are used a great deal by athletes involved in endurance sports. In these sports, muscle bulk or high levels of strength are not needed for success. As a result, they do higher repetitions to keep the bulk down, but yet develop the strength and endurance of the muscles, especially local strength.

Do not be misled into thinking that athletes use only higher repetitions in their training. They also make considerable use of medium weights which are about 60-75% of maximum and high resistance exercises which are in the 75-100% of maximum range. The higher repetitions are usually used more at the beginning of training and only sometimes when getting ready for competition.

See The Revolutionary 1 x 20 RM Strength Training Program, Secrets of Soviet Sports Fitness and Training and back issues of the Soviet Sports Review for more information.