How to Increase Muscular Strength and Size

By Coach E. Allen Founder Atlas Pro Training LLC

As I discussed before in the previous blogs in this series about Energy System Development (EDS) training you can create a training program that is specific to your training goals by training specific energy systems. In this final series, I am going to talk about training within the ATP-CP and glycolytic energy systems with resistance exercises that are programmed using a couple of different training methods.   

Lifting heavy weights to become stronger is one of the most popular reasons to lift weights. But the combination of using various weightlifting principles and program variations to improve muscular Hypertrophy (increase in muscular tone and size) is even more effective and fun. Lifting to increase muscular size helps individuals improve not only their physical appearance but also their physical performance. One of the factors that are important is the use of set and rep manipulation. This means programming different sequences sets and reps to increase the stress applied to the muscles that are being trained and. In theory, the number of sets should be about 2-4 sets and the reps should be 8-12 reps using 65%-85% of the maximum weight you can lift for 1 rep for that exercise to achieve hypertrophy. One other important factor is limiting your rest in between sets to less than 1 minute. This limit in the recovery time will increase the stress on your muscles which increases the growth response your muscles have during the recovery process. THE MAGIC HAPPENS IN THE RECOVERY!   

For example, John's 1 rep maximum for the Squat is 305 lb, for John to lift for muscular Hypertrophy his squat workout could be programmed in a linear progression either in a progressive overload fashion or in a regressive load fashion or a Drop set.

Linear Progressive Overload

1st set - 65% 198 lbs for 10-12 reps

rest 30-45 sec 

2nd set - 70% 214 lbs for 10-12 reps 

rest 30-45 sec

3rd set - 75% 229 lbs for 10 - 8 reps 

rest 30-45 sec

4th set - 80% 244 for an AMRAP or 10-8 reps 

Linear Regressive Loading (Drop Sets)

1st set - 80% 244 for 10-8 reps

rest 30-45 sec

2nd set - 75% 229 lbs for 10 - 8 reps 

rest 30-45 sec

3rd set - 70% 214 lbs  for 10+ reps 

rest 30-45 sec

4th set -  65% 198 lbs for AMRAP

These are just a couple of examples of the type of set/rep manipulation that can be applied to your training program, but there are other ways that are used to achieve the same result depending on your training schedule and or training goals. I primarily use the Tier system and a combination of Undulating Periodization for the majority of my clients.    

There are numerous ways to create a training program the fits your training schedule and access to training types of equipment the fits your specific training needs. But the most important ingredient is CONSISTENCY. Over the last several years as a health and performance coach, I have been a part of some amazing transformations and some disappointing results, and the common thread that all of my successful clients have in common was consistent effort and discipline with their nutrition and rest habits. The common thread in the disappointments and misses was inconsistency, excuses, and looking for a magical drink or pill that would get them out of working hard and changing their behavior in order to get the results they want to achieve. Everything costs and your time is the most important commodity you have to give, there are no shortcuts that will help you sustain the results your want long term, it will just lead to disappointment in the long term.