Strength Training Goals

Goal one: Maximal and relative strength

An effective way to develop maximum strength is the extreme training method ME (Maximal Effort)

Goal 2: Explosive strength

The effective method to explode the maximum strength in the shortest time is the dynamic training method DE (Dynamic Effort)

Goal three: Muscular hypertrophy

To make muscle fibers hypertrophy as much as possible, the effective method is moderate weight training method SE (Submaximal Effort)

Goal 4: Endurance (Muscular endurance)

To improve muscle endurance and reduce fat, the effective method is high-rep training method RE (Repetition Effort)

Strength expert Christian Thibaudeau’s definition of four training methods:

Strength training action items

The first type of training items: important training items (Primary Exercises)

They are all multi-joint, multi-muscle, and large muscle group movements that allow you to lift as much weight as possible.

The second type of training items: Secondary Exercises

The requirements on the muscles and nervous system are lower than the previous category.

The third type of training items: auxiliary training items (Auxiliary Exercises)

Includes many isolation training movements, can use smaller weights, and has lower demands on the nervous system.

The fourth type of training program: Remedial Exercises

Including many isolation training movements, the main purpose is to solve muscle balance problems and strengthen weak muscles and joints.

Classification of four types of training projects