FITNESS FOCUS - THE 4 METHODS OF STRENGTH TRAINING
By Shane Robert
It can be confusing for beginners and, truthfully, even some advanced athletes to know the best way to train. There are an unimaginable number of programs to follow, leading to the oft-heard question, “Does X program work?” Of course, the usual answer is, “It depends.” It depends on what you are trying to accomplish and factors such as your training history, strength level, etc. I’m told that the Couch to 5k program is great for neophyte runners looking to do their first 5k race. I’m willing to bet my retirement account that it isn’t a great program to follow for your first powerlifting meet.
Fortunately, we can look at the 4 methods of training to determine whether a specific program is appropriate for your goal or not.
The 4 strength methods are:
Maximal Effort Method – Lifting a maximum load
Repeated Effort Method – Lifting a non-maximal load to failure
Dynamic Effort Method – Lifting (or throwing) a non-maximal load with the highest possible speed
Submaximal Effort Method – Lifting a non-maximal load a given number of times NOT to failure
Each of these has benefits and drawbacks. Look at the table below for a quick snapshot and comparison.
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Maximal Effort |
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PROs
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CONs
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Repeated Effort |
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PROs
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CONs
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Dynamic Effort |
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PROs
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CONs
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Submaximal Effort |
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PROs
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CONs
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Most programs will be a combination of repeated effort and submaximal effort training. For an average person trying to simply be healthier and look better, that’s probably just fine. For someone training for the javelin or shot, it would not be ideal. They need a greater rate of force development (dynamic effort) and maximal force output (maximal effort). A weightlifter or powerlifter will need high levels of movement skill (submaximal effort) with some amount of hypertrophy (repeated effort). Depending on the lifter, a focus on explosive strength (dynamic effort) or maximal strength (maximal effort) might be needed, sometimes, though rarely, both are needed at the same time. A bodybuilder who never employs the repeated effort method is leaving gains.
Lifters love to focus on the maximal effort method and the repeated effort method as they are the most “hardcore” and suit the gym mentality of “no pain, no gain.” While this axion is true to an extent, it ignores the other methods that some lifters might need.
