Manipulating Resistance Training Program Variables to Optimize Maximum Strength in Men: A Review
Abstract
Maximum strength is the capacity to generate force within an isometric contraction. It is a valuable attribute to most athletes because it acts as a general base that supports specific training in other spheres of conditioning. Resistance training program variables can be manipulated to specifically optimize maximum strength. After deciding on the exercises appropriate for the sport, the main variables to consider are training intensity (load) and volume. The other factors that are related to intensity are loading form, training to failure, speed of contraction, psychological factors, interset recovery, order of exercise, and number of sessions per day. Repetitions per set, sets per session, and training frequency together constitute training volume. In general, maximum strength is best developed with 1–6 repetition maximum loads, a combination of concentric and eccentric muscle actions, 3–6 maximal sets per session, training to failure for limited periods, long interset recovery time, 3–5 days of training per week, and dividing the day's training into 2 sessions. Variation of the volume and intensity in the course of a training cycle will further enhance strength gains. The increase in maximum strength is effected by neural, hormonal, and muscular adaptations. Concurrent strength and endurance training, as well as combination strength and power training, will also be discussed.
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There are a number of studies that report no additional muscle strength or hypertrophy benefits of training to repetition failure.
“However, there are a number of studies that report no additional muscle strength [93–98] or hypertrophy [96] benefits of training to repetition failure.”
From Minimalist Training: Is Lower Dosage or Intensity Resistance Training Effective to Improve Physical Fitness? A Narrative Review (2024) · cites this paper as [93]
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Bonder, I. J., & Shim, A. (2022) · Strength and conditioning journal · doi:10.1519/ssc.0000000000000741 · Cited by 14 · see citing works
Enhanced Maximal Upper-Body Strength Increases Performance in Sprint Kayaking
Kristiansen, M. V., Pedersen, A.-M. S. K., Sandvej, G., Jørgensen, P., Jakobsen, J. V., de Zee, M., Hansen, E. A., & Klitgaard, K. (2022) · The Journal of Strength and Conditioning Research · doi:10.1519/jsc.0000000000004347 · Cited by 12 · see citing works
Strength and Conditioning for Throwing in Cricket
Cronin, J. B., Sharp, A. P., Stronach, B., Deuchrass, R. W., Bressel, E., Shackel, D. F., & McMaster, D. T. (2016) · Strength and conditioning journal · doi:10.1519/ssc.0000000000000254 · Cited by 12 · see citing works
- Authors
- TAN, B.
- Corresponding author
- TAN, BENEDICT
- Venue
- Journal of Strength and Conditioning Research
- Published
- 1999-08
- Volume
- 13
- Issue
- 3
- Pages
- 289-304
- ISSN
- 1064-8011 (ISSN-L)
- OpenAlex
- W4230588983
- Cited by
- 154
- References
- 0
- Citations by year
- 2026: 3 · 2025: 10 · 2024: 4 · 2023: 8 · 2022: 9 · 2021: 8 · 2020: 12 · 2019: 13 · 2018: 13 · 2017: 12 · 2016: 7 · 2015: 6 · 2014: 6 · 2013: 4 · 2012: 9
- FWCI
- 0.75
- Type
- journal article
- Language
- en
- Open access
- closed
- Locations
- The Journal of Strength and Conditioning Research (publishedVersion)
- Topics
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Keywords
- maximal strength, resistance training, exercise intensity, training volume, repetition maximum, training to failure, exercise frequency, strength adaptation, strength and endurance training, strength and power training, men
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