Maximising Gains in Resistance Training

When it comes to building strength and muscle, there’s no shortage of advice. Every gym has its share of experts and enthusiasts, each with their own approach to lifting. But when it comes down to the science, what really works? A recent comprehensive review offers some clear insights into how we as personal trainers can optimise our programming to help clients see the best results.

The Science Behind Effective Resistance Training

The study, titled “The Influence of Resistance Exercise Training Prescription Variables on Skeletal Muscle Mass, Strength, and Physical Function in Healthy Adults,” systematically reviewed 44 studies to identify how different training variables—like load, frequency, and volume—affect muscle growth and strength.

Here’s what the study found:

Load (how much weight you lift) is crucial for building strength, but when it comes to hypertrophy (muscle growth), high loads aren’t necessarily better than lower loads.
Training volume (the total number of sets and reps) plays a significant role in both muscle growth and strength gains. Simply put, doing more sets per week tends to lead to better results, up to a point.
Frequency (how often you train a muscle group per week) affects strength gains but doesn’t have as big an impact on muscle size as volume.
Other factors like exercise order, rest intervals, and set configuration matter less, although they can still play a role in optimising workouts.

Armed with this knowledge, we can focus on the variables that matter most. Let’s break it down into actionable tips.

Maximising Muscle Growth Through Training Volume

We all know that more isn’t always better, but when it comes to volume in resistance training, more is definitely more—up to a point. The study highlights that performing more sets per week leads to greater muscle growth.

Practical Tip:

For most clients, aim to hit 10-20 sets per muscle group per week. This doesn’t need to be crammed into one session—spreading these sets across multiple days can help with recovery and maintain intensity.

For example, if your client is working on their chest, you might plan for them to do 12 sets across three different exercises: 4 sets of bench press, 4 sets of chest fly, and 4 sets of incline press, spread over the week.

How to Use Training Load for Strength Gains

If your client’s goal is to get stronger, the key takeaway from the research is that heavier loads are more effective. Lifting close to their one-rep max (1RM) will help them make those strength gains.

Practical Tip:

Include heavier lifts (around 80% of their 1RM) in their training programme at least once a week. For example, if they’re squatting, get them to warm up, then aim for sets of 3-5 reps at this heavier load.

It’s important to gradually increase the weight over time as they get stronger. Progressive overload—adding small amounts of weight each week—keeps the challenge fresh and the gains coming.

Understanding Frequency for Strength and Hypertrophy

When it comes to training frequency, the study suggests that it’s not about how many times you hit the gym, but rather about the total volume you achieve over the week. Whether your client works a muscle group once or three times a week doesn’t matter as much as hitting that volume target.

Practical Tip:

To build strength, aim for 2-3 sessions per week per muscle group, but be mindful of overall volume. Keep sessions balanced so your clients aren’t burning out.

For example, if they train legs twice a week, ensure they hit their volume target for squats, deadlifts, and other leg exercises, but spread the load evenly.

Exercise Order and its Impact on Strength Development

When it comes to exercise order, the study found that what you do first matters more for strength. Multi-joint exercises (like squats or bench presses) should come at the start of a workout, when clients are fresh and can lift heavier weights with better form.

Practical Tip:

Start each session with the most important compound lifts. This way, clients can go all out before fatigue sets in. For instance, have them do squats at the start of a leg day rather than finishing with them.

Not only will they lift heavier, but this approach will also help improve technique, which is crucial for long-term strength gains.

Rest Intervals

Finally, when it comes to rest intervals, the study suggests that longer rest periods are better for strength gains, but for hypertrophy, shorter rests can work just as well.

Practical Tip:

For strength training, encourage clients to rest 2-3 minutes between sets to fully recover. For hypertrophy, 60-90 seconds is often enough, allowing them to keep the intensity high without overly taxing the muscles.

This approach ensures that clients are lifting as much as possible when strength is the focus, while also keeping muscles under tension when the goal is to grow them.

Final Thoughts

Understanding the key variables that contribute to effective resistance training will help you create smarter, more personalised programmes for your clients. Focus on volume, load, frequency, and exercise order to get the best results for both strength and hypertrophy.

By keeping sessions varied, monitoring progress, and adjusting the programme based on your client’s feedback and results, you can ensure long-term success.

Reference

McLeod, J. C., Currier, B. S., Lowisz, C. V., & Phillips, S. M. (2024). The influence of resistance exercise training prescription variables on skeletal muscle mass, strength, and physical function in healthy adults: An umbrella review. Journal of Sport and Health Science, 13(1), 47-60. Click here to review the full research article

Specialise as a Strength & Conditioning Coach

Did you know that resistance training can significantly boost muscle mass and strength? A recent study showed that structured resistance training could increase skeletal muscle strength by as much as 50%. By specialising in Strength & Conditioning, you can offer your clients cutting-edge, scientifically backed training programmes that improve their performance and wellbeing. Join our Strength & Conditioning Exercise course and learn to design effective programmes, optimise performance, and achieve the best results for your clients. Don’t miss out on this opportunity to elevate your career and become a sought-after specialist!

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