Hello all!
I need some advice from the braintrust called T-Nation. I went to my physical therapist today. I am doing rippetoe traning program, 3 sets 5 reps. She wanted me to train for “functional strength” she told me that I should use a 12-15 reps instead of 5.
My answear was that I want to become stronger not get bigger wich 12-15 reps would do to me.
So my question is how was right and who was wrong?
I thought that 20+ reps was muscle endurence, but I might be wrong.
Muscular endurance is a pretty wide rep range - reps as low as 6 could be training it. I’d say it depends largely on the number of sets you’re doing and the intensity you’re using, whether you’re training hypertrophy or muscular endurance.
relative (and to a degree absolute) strength is a matter of CNS function, you should train in the 1-3 rep range if you want just strength
3-6 reps is more of functional hypertrophy, and from 6-8+ up to 12-15 reps you have structural hypertrophy
(just guidelines, differ for every person etc bla)
real muscle endurance as training in most sports is starts somewhere between 30 and 60+ reps depending on the movement, and even there you still have hypertrophy effect
I think “functional strength” is just term being thrown around at random with no real meaning
Thanks for the replies, as I figured we where both wrong, but she more then me
I’m seeing the physical therapist because I have a sickness called Psoriatic Arthritis. She will help me with the pain I have in my joints. So will see how that works out.
I will stick with my 5 reps per set training for now atleast.
Your protocol sounds pretty good, BUT you have a medical condition. Having suffered from arthritis myself (and gotten it fixed with an artificial joint), I would point out that higher loads will indeed tax the joints more and could accelerate arthritic changes. This is balanced with the underappreciated fact that joints put muscles in position to take the load.
Getting good tone means the joints do a lot less work. Arthritis sufferers often get onto a slippery slope where they cease moving due to the pain, lose strength, then bang the Hell out of their joint because they are too weak to move properly through the added resistance in their joint. Very ugly, very painful.
So, I suggest, as a former arthritis sufferer, that you consider altering your protocol a bit. Alternate bona fide strength training, such as you are doing with higher rep work. E.g., 8 weeks of strength, 8 weeks of lower load, higher rep.
Keep the amount of work at least constant, so e.g., 5 reps * 100 lbs → 10 reps at 80 lbs. In particular, when doing lower weights hammer the range of motion. Nasty as it sounds you can use this to wear groves through any incipient arthritis to keep mobility.
Oh, “functional strength” is almost a bizzphrase. It is not if it is given relative to something, so functional strength training for a swimmer has nothing to do with that for a pole vaulter. Without the context, it becomes a buzzphrase. Ask her to qualify what function her suggestion will improve.
Get her to qualify the scope and then you can assess whether she is giving you good advice or just parroting conventional wisdom.
JJ thanks a million!
This was the kind of advice that I needed. I have a few weeks left of Rippetoes then I will do 12-15 reprange with lower weight. Maybe time for the dreaded 20 rep per set squat session
I am a 47 year old firearms and self defense trainer and have noticed a significant decrease in muscle endurance. Long sessions of wrestling boxing and grappling is telling on my age. I have joined a gym and looking to improve strength and endurance. Does any one have any suggestions?
