Training variables for maximum training success

The quantity of training content is determined by the total number of iterations, workout sessions, and exercise units. The ideal range for repeated cycles strongly depends on your personal goals. If you aim to increase your maximum strength, aim for a range of 3 to 5 iterations. Those with the goal of building muscle mass should aim for a range of 8 to 12 cycles. For training endurance strength, 20 to 28 repetitions are the optimal choice. The overall extent of the training varies depending on the individual performance level of the specific muscle group and your personal experience.

Exercise selection

The specific selection of training exercises is influenced by your individual athletic goals. There is a common categorization into basic or compound exercises as well as supportive or isolation exercises. Those aiming to reduce their body weight primarily favor basic or compound exercises. For effective muscle building, one complements the exercise selection with isolation and supportive exercises to target the muscles specifically. The choice of exercises also naturally depends on the training location and the available equipment.

Training intensity or resistance

Regarding resistance, it concerns the weight level in a specific set. The indication of resistance is in RM (Repetition Maximum). To sensibly structure your own training program, it necessitates a calculation of training intensity. The escalation of intensity can be achieved through various intensity techniques. The Repetition Maximum (1RM) refers to the maximum weight you can lift once and with proper form. Depending on your training goal, you select different intensities. If you want to enhance your maximal strength, you should use 80-100% of your 1RM. For muscle building, the range is 70-80%, and for endurance strength, it goes up to 70%.

Exercise order

The variability of the training sequence encompasses various considerations: In what order do you perform the warm-up, endurance training, and strength training? Which muscles do you train first? How do you structure the individual exercises?

After the warm-up, the next step depends on your individual goals. If you aim for maximum muscle growth, you continue with strength training. Individuals looking to lose weight may prioritize endurance training. When working on multiple muscle groups in one training session, it is common to start with the larger muscles. Then, during the execution of the exercises, you have two options: you can either plan the compound exercises before isolation exercises or apply the principle of pre-fatigue by tiring the muscles with isolation exercises first.

Sentence break

The duration of breaks between two consecutive exercises within a set or between two different exercises is crucial. In essence, the length of the rest periods should remain consistent, but it varies depending on your specific training goals. To maximize your body's full potential, it is advisable to plan in advance which exercises you want to perform next. This way, you can ensure that occupied workout equipment doesn't lead to unwanted delays.

Other factors for training success

The foundation of your athletic success is rooted in the five training parameters. If you wish to further maximize your full performance potential, you might consider taking additional aspects into account. These pertain to the duration of repetitions and the frequency of your training.

Repeat duration

The duration of repetitions is also referred to as "cadence." Generally, athletes require 1-3 seconds to complete a single repetition. This comprises a positive (concentric) and a negative (eccentric) phase. Cadence pertains to the speed at which you perform a repetition in your exercise under control. However, there are training programs that employ variations in tempo to achieve specific goals more quickly. Explosive repetitions differ from a brief cadence. To date, this training variable has not been sufficiently researched. An example of this is the "Time Under Tension" approach, which defines the optimal duration for muscle tension within a training session.

Training frequency

Each training variable holds its own value. Nevertheless, training frequency plays a central role. After all, the other variables lose significance if you don't get into action. The same applies to excessive training, where you neglect the necessary recovery. However, your muscles cannot grow without proper recovery. The question of how often you should train is complex. Training variables such as intensity, training volume, and your experience influence training frequency. There are also different training plans. In a more extensive split (e.g., 2- or 3-day split), your various muscle groups naturally have longer breaks, while in a full-body training plan, the entire body is engaged at shorter intervals. In general, it is advisable to pay attention to the regeneration of your trained muscles. Depending on the intensity and experience, this can take from two to seven days.

Conclusion on important training variables