Training to Meet Your Goals

Greg Stemkowski MS, PT, CSCS, PES
Procore Physical Therapy P.C.

I have been a gym rat on and off for most of my life and I have used many different types of training programs designed to make me the next object of desire. However, after countless hours of sweating and grunting and groaning in the gym, I would always fall short of my goal. I would get "burn out" after several months of hard work in the gym giving up, feeling cheated because the effort I put in did not match the goals I desired. That was then, now I am much wiser and much smarter. I am no longer just "slapping weights" together aimlessly following the latest strength training program a gym buddy told me about. I am putting my knowledge to work. I have reverted to using goal specific, fundamentally sound, and scientifically proven training, designed to mold my body into shape.

The training program I have designed utilizes efficient manipulation of acute training variables. It sounds complicated but is a very simple concept. It relies on an inverse relationship between the number of repetitions with the number of sets, the intensity (weight being used), and the rest period. Working out with higher repetitions reduces the number of sets, intensity, and the amount of rest needed between sets. This type of program can be termed high volume training because of the number of repetitions involved and the reduced intensity. The results of high volume training are an increase in the size of muscle; an improvement in lean muscle mass and blood-lipid serum profile; and reduced percent body fat. The changes in muscle are advantageous to appearance and the physiological changes improve overall health.

Working out with lower repetitions increases the number of sets, the intensity, and the amount of rest needed. This type of training can be termed high intensity training because of the low number of repetitions and the high level of intensity, and longer rest periods. High intensity training is more in line with an increase in strength and power because the muscle is getting improved signals from the nervous system. This will allow an individual to be more explosive in movement during short periods of time.

The following chart will aide in constructing the appropriate training variables you need to meet your goals:

Training Adaptation Repetitions Sets Intensity Rest Interval
Endurance 12-25 2-3 50-70% 30-60sec.
Muscle Definition 9-12 3 70-75% 45-90sec.
Strength 6-8 3-4 75-85% 2-3min.
Neural (power) 1-5 4-8 85-100% 3-5min.


The intensity is broken down into percentages based on one repetition maximum. This is the most weight an individual can lift one time. It is strongly recommended that when testing for a one-repetition maximum that assistance from a trained or experienced individual is used.

To get optimum results from your workout you have to establish realist attainable goals, be consistent and use proper technique. The goals you establish will give your training direction, focus, and satification when your goals are attained. It would be difficult to achieve your goals without consistency in your workouts. Three times per week is sufficient to achieve consistent gains from your program. Twice a week will maintain your current fitness level. Anything less than that is wasting your time. Finally, using proper training techniques will increase efficiency in movement so the muscle groups targeted will get maximum benefit. Never use too much weight because it will break technique and can cause potential injury. Have a good workout!