Navigating the world of strength training can feel like trying to solve a complex puzzle. High volume, low volume, frequent or infrequent training, heavy lifting, and “pump” training—the options are endless, and it’s easy to get overwhelmed. For high school and college athletes, understanding these training strategies is key to achieving your fitness goals.
Why Trust in Your Program Matters
Believing in the effectiveness of your training program is crucial. Confidence in your routine boosts effort, focus, and dedication, leading to better results. At Hardbody Athlete, we believe that understanding the “why” behind your training helps you stay focused and achieve your goals.
Let’s break down several effective training strategies, so you can understand when and why to use each one.
Strategy #1: Heavy Lifting, High Frequency, Low Volume
This approach focuses on lifting heavy weights (85-100% of your max) with a few basic exercises performed frequently. Typically, a whole body split three times a week or an upper/lower body split (four sessions per week) is used.
Whole Body Approach:
- Quad dominant exercise (e.g., squats)
- Hip dominant exercise (e.g., Romanian deadlifts)
- Horizontal pull (e.g., rows)
- Horizontal push (e.g., bench press)
- Vertical pull (e.g., pull-ups)
- Vertical push (e.g., shoulder press)
- Abdominal exercise
Upper/Lower Body Approach:
- Lower Body Day:
- Squat variation
- Hip dominant exercise
- Secondary quad exercise
- Secondary hamstring exercise
- Unilateral lower body exercise
- Calf exercise
- Upper Body Day:
- Horizontal pull
- Horizontal push
- Vertical pull
- Vertical push
- Biceps exercise
- Triceps exercise
Methods:
- Regular lifting with 1-6 reps
- Clusters: 5 reps with 10 seconds rest between reps
- Rest-pause: Perform 4-6 reps, rest 10-12 seconds, and do more reps
- Alternate sets: Alternate exercises with 60-90 seconds rest between sets
Pros:
- Rapid strength gains
- Efficient for time-pressed athletes
- High energy expenditure (great for fat loss)
Cons:
- Potential for unbalanced development
- Fatigue may impact performance on later exercises
- Limited hypertrophy and endurance gains
Best for:
- Athletes training for performance and strength
- Those with limited training time
Strategy #2: Wavelike Loading, High Frequency, Low to Moderate Volume
Similar to the first strategy, this approach varies the training load across different sessions.
Examples:
- Strength Emphasis:
- Day 1: Relative strength (1-3 reps)
- Day 2: Limit strength (4-6 reps)
- Day 3: Functional hypertrophy (6-8 reps)
- Functional Hypertrophy Emphasis:
- Day 1: Limit strength (4-6 reps)
- Day 2: Functional hypertrophy (6-8 reps)
- Day 3: Total hypertrophy (8-12 reps)
Methods:
- Relative or absolute strength session
- Functional hypertrophy session
- Total hypertrophy session
- Strength-endurance session
Pros:
- Rapid strength gains
- Efficient
- Develops multiple physical capacities
Cons:
- Potential unbalanced development
- Higher energy use and fatigue
Best for:
- Athletes in early training phases
- Those seeking well-rounded development
- Beginners focused on hypertrophy
Strategy #3: High Volume, High Frequency (Old-School Bodybuilding)
Champions like Arnold Schwarzenegger and Serge Nubret used this approach, training each muscle group twice a week with high volume.
Example Split:
- Day 1: Chest, quads, abs
- Day 2: Back, hamstrings, abs
- Day 3: Shoulders, arms, abs
- Day 4: Off
- Day 5: Repeat
Methods:
- Regular lifting with 12-15 reps for 6-8 sets
- Supersets for opposing muscle groups
Pros:
- High energy expenditure (great for fat loss)
- Variety of exercises minimizes imbalance
Cons:
- High risk of overtraining and tendonitis
- Requires excellent recovery capacity
Best for:
- Genetic elites or those using performance-enhancing aids
- Short phases of high volume training
Strategy #4: High Volume, Low Frequency
Common in traditional bodybuilding, this approach trains each muscle group once a week with high volume.
Example Split:
- Day 1: Quads, hams, calves
- Day 2: Chest, back
- Day 3: Off
- Day 4: Shoulders, traps
- Day 5: Biceps, triceps
- Day 6: Abs, lower back
- Day 7: Off
Methods:
- Regular lifting with 6-12 reps
- Rest-pause and drop sets
- Pre-fatigue and post-fatigue supersets
Pros:
- Allows for a wide variety of exercises
- High micro-trauma for muscle growth
Cons:
- Less frequent neuromuscular improvements
- Risk of pacing oneself and under-training
Best for:
- Individuals focusing on maximizing muscle development
Strategy #5: Moderate Volume, Moderate Frequency
Often used by athletes and powerlifters, this strategy trains each muscle group twice a week with moderate volume.
Example Splits:
- Athletic Training: Whole lower body and whole upper body on separate days
- Powerlifting: Squat/deadlift and bench emphasis days
Methods:
- Relative or absolute strength sessions
- Functional hypertrophy sessions
- Total hypertrophy sessions
- Strength-endurance sessions
Pros:
- Good neural component
- Easy to train multiple capacities
- Less systemic fatigue
Cons:
- Not as effective as high-frequency training for neuromuscular improvements
- Potentially less focus on each muscle group compared to single-focus days
Best for:
- A balanced approach suitable for most gym-goers
Strategy #6: Low Volume, Low-to-Moderate Frequency with High Intensity
Used by legends like Dorian Yates, this approach involves low volume, intense workouts taken to failure or beyond.
Example Splits:
- Yates Split: Separate days for shoulders/traps/triceps, back/rear delts, chest/biceps, and legs
- Dugdale Split: Separate days for chest/biceps/calves, quads, back/hamstrings, and shoulders/triceps
Methods:
- Rest-pause and drop sets
- Forced reps and negatives
- Static holds and partial reps
Pros:
- High work-to-recovery ratio
- Builds mental toughness
- Suitable for fast-metabolism individuals
Cons:
- Requires intense mental drive
- Can be hard on CNS, joints, and tendons
Best for:
- Experienced lifters alternating with high-volume phases
- Hyper-active individuals with fast metabolism
Conclusion
Understanding and applying the right training strategies can significantly impact your strength and muscle gains. Whether you’re a high school or college athlete, tailoring your training to your goals and capabilities is essential. Remember, muscle growth and strength improvements are a journey, and having multiple strategies in your arsenal will help you reach your final destination.
Ready to take your training to the next level? Implement these strategies and watch your performance soar!