How Important Are Reps, Sets and Weight? New Evidence Suggests Not as Important as We Thought
It's easy to get caught up in the details when you're trying to stick to a new training programme. How many reps are correct? Are you doing enough sets? And exactly what weight should you be lifting? While these questions are important, it's good to note that a workout done is infinitely better than a workout not done at all.
To further emphasise that point, a new review published in The British Journal of Sports Medicine analysed data from 297 resistance training studies with 8,461 participants. The researchers set out to determine how different combinations of resistance training programme variables, such as load, sets and frequency, affect muscle strength and hypertrophy.
Unsurprisingly, the large scale review found that resistance training promoted muscle strength and hypertrophy compared to no exercise. The findings also emphasised the effectiveness of higher weights for strength gains and the importance of multiple sets for muscle gain.
The study's authors also suggested that gym goers can choose any resistance training protocol that fits their preferences and goals, as all were beneficial.
'There are a dizzying number of factors and combinations to consider when creating a weightlifting program to maximise strength and muscle growth,’ said Stuart Phillips, professor of Kinesiology at McMaster University, who conducted the research,
The research reminds us that it's easy to forget that the majority of exercisers struggle the most with adherence and consistency, rather than the perfect programme. So, if the most important factor in strength and hypertrophy gain, is actually just lifting weights, shouldn't we be just focussing on that? It seems so, according to graduate student Jonathan Mcleod. 'The biggest variable to master is compliance,’ he said. ‘Once you've got that down, then you can worry about all of the other subtle nuances, but our analysis clearly shows that many ostensibly important variables just aren't that essential for the vast majority of people.'
How to Gain Momentum
If you're struggling with gaining consistency and being compliant in your training, here are some simple tips to help you stick it out.
1/ Make it fun
You are far more likely to repeat a new health behaviour if you find it enjoyable and rewarding. While exercise won't always be easy, you can still choose resistance training exercises you don't completely hate. Experiment with different exercises to see which ones suit your body and preferences best.
2/ Be realistic
Organise a workout routine which suits your schedule and abilities. While it may be tempting to aim for six training sessions a week, it's important to pick a training frequency and workout length you can be successful with sticking to. Studies show we can gain muscle with as little as two sessions a week, so if in doubt, start small and build from there.
3/ Gym buddies with benefits
Evidence says that if we take part in community based exercise (e.g. training with friends or in classes), we're more likely to stick it out long term. It needn't be a class, but gaining accountability by having someone to meet at the gym, can also mean you're less likely to cancel.
4/ Density sets
While fancy periodisation and undulating sets can be a novelty, don't underestimate density sets such as AMRAPs (as many rounds as possible) and EMOMs (every minute on the minute). These workouts are typically shorter in duration, but maximise volume and getting the work done. So if you only have 15 minutes spare, these could tick all the boxes.
5/ The 10-minute rule
We've all been there, it's been a long week, fatigue has set in but you know you have a workout scheduled. The 10-minute rule includes aiming for just 10 minutes of your workout, if you want to stop still after that, it's fine. This could include the warm up and one exercise or perhaps a quick density set. While it may seem pointless, the 10 minute rule might just motivate you to do something instead of nothing. And like the new research mentions, something, no matter what that looks like, could lead to muscle and strength gains.
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