Sometimes More Is Better
By
Matt “Wiggy” Wiggins
One of the first things we learn in the fitness industry—whether you’re a
trainer, a gym rat, or that “newbie” who is still wet behind the ears—is that
more isn’t always better.
After all, if doing a good 3 X 5 program will increase your bench press, then
doing 6 X 5 should double it, right? Not necessarily. Well, what about 10 X 5?
That might be a good GVT or ESD program but don’t look for it to (necessarily)
increase your strength. And there is never any call to do say 25 sets of 5.
That’s just stupid.
However, as much as fitness professionals and trainers want to tell you that
“more isn’t always better,” sometimes they’re just plain wrong. Sometimes what
you need is more. Sometimes what you need is more volume.
This is especially true if you’re trying to build up work capacity. Now, a
powerlifter might not need the work capacity that a professional Strongman
might. So if your game is Strongman, then you had better be sure to have some
work capacity built up. And it isn’t going to happen with just 3 X 5. The 3 X 5
can get you strong as hell, but unless you’re doing some sort of RE work,
general conditioning, body weight circuits, or something else similar, good
luck—at any kind of resistance—once you get up around eight or more reps. Watch
and see how quick your endurance fades.
It fades simply out of plain neglect. You can be in shape for something you
don’t do. And regardless of what kind of effects increasing your 1RM can have on
strength endurance, if you don’t have any kind of tolerance built up for
repetitious work (whatever kind it is), watch and see how quick you peter out.
Hell, look at Joe DeFranco’s now semi-famous (infamous?) “Westside for Skinny
Bastards” (WS4SB) programs. Most of the assistance work in those programs (which
to tell the truth makes up the bulk of the programs outside of the ME/RE/DE
work) is of the medium to high rep (8–12) variety.
(Of course, this is a generality. I’m not trying to make any sort of blanket
statement about Joe’s training or programs. I’m just making statements based off
his WS4SB articles and some of his training log posts here at EliteFTS. Specific
programs that Joe or his staff design may vary.)
Why? Because this is a rep range that allows a trainee to build size (one of
the original tenets of the program), build strength (which many other physical
attributes are based on) in auxiliary muscle groups, and build work capacity
(which is a major requirement of any competitive athlete).
What is one of the reasons that the
Prowler is so damned effective and such a
beneficial training tool? Because of the work capacity it builds.
Now, could you build size and strength on a HIT-based program? Sure, plenty
of folks have. But don't think it’s going to do squat for your work capacity as
an athlete (not to mention the effects it will have on your central nervous
system and the like). Sometimes what you need is more weight.
We all know that we need to cycle our training. Depending on what kind of
training program you follow, you could keep the weights high and cycle exercises
(as you see mentioned a lot here in conjugate/concurrent periodization). You
could also go the opposite route, and keep the exercises the same and cycle the
weights you use. If you wanted to use a more long-term, linear periodized
approach, you could start the weights off fairly light and gradually work back
up to maximal poundages over a period of weeks. While this is a good plan—one
that plenty of trainees have used with great success—it’s not always as
beneficial for a trainee who’s not that strong.
If your bench 1RM is only 185 lbs (and you’re a decent sized guy…say you
weigh 200 lbs or so), then you need to spend more time under the bar, and a good
chunk of that time better be moving heavy (in a relative sense to the trainee)
weight. Using a long-term linear approach and backing off to say 95–100 lbs and
then ramping back up slowly isn't going to do nearly as much good for such a
trainee as doing say a 5 X 5 program.
Now is this to say that you should always do “more?” Of course not. But for
every situation where you could claim that “more isn't always better,”
you could find another one where you could claim “more is better.” Just
be sure that you know when to tell which is which. And don’t be afraid to do a
little more work if your situation and goals require it.
Train hard, rest hard, and play hard.
Matt “Wiggy” Wiggins is a strength coach and author living in Cameron,
North Carolina. He has trained for over 16 years, and his MMA workout
programs have earned praise
from the likes of UFC commentator and martial artist Joe Rogan, Ultimate Fighter
alumnus Jules Bruchez, world famous strength and conditioning coach Charles
Staley, and others. Read more about his
MMA workouts at
Working Class Fitness.com.
Elite Fitness Systems strives to be a recognized leader in the strength
training industry by providing the highest quality strength training products
and services while providing the highest level of customer service in the
industry. For the best training equipment, information, and accessories, visit
us at www.EliteFTS.com.
