Traditionally I've always preferred using triples, doubles and singles as my main training method. I'll usually work up to a heavy single, hit it once, rest, then hit it again -- the idea being to move said single into a double in due course. Most the time it works but here's the rub: I'm getting older and is this the best way for me to continue forward? This protocol I've just described is a strength-training protocol as opposed to a hypertrophy focus.
But.
Should I start considering the latter now that I'm ageing?
It's a good question even if it's an old question because the reality is that for some 50-plus lifters, moving away from a strictly strength-focus and embracing a hypertrophy focus could indeed be beneficial. I'll be honest: for all my talk of experience and change, I've always been highly resistant to change if I find something I like. I'm the guy who'll go to an all-you-can-eat buffet, see his favourite dish, and just eat that all night much to the chagrin of others. Must have something to do with my OCD inclinations, huh?
WHY AM I THINKING THIS WAY NOW?
I had an epiphany and it occurred whilst shoulder-pressing my usual measly 50kg overhead for singles. I thought to myself: "mate, you've been stalled at this since forever so...why not reduce weight and put in some quality reps?" It actually sounded fairly reasonable to me so I did just that: dropped 10kg and did three sets of five at 40kg and loved it. Felt great.
Yep, the last set was bit of an effort but not ring-popping if you get my drift (for the record, I don't train to failure and usually stop just short. Trust me, you don't want to be grinding out reps when you're my age, least of all when incorporating strength-training methodology). So the question is which style is better for you: working up to a heavy single or going lighter with more reps?
Have you actually asked yourself this?
If not, give it a go. Stop reading and come up with an answer to the above before continuing.
METHOD #1:Shoulder press
1 x 5 at 20kg (warm-up)
1 x 5 at 30kg (warm-up)
1 x 3 at 40kg (bridging set)
2-5 singles at 50kg (working sets)
METHOD #2:Shoulder press
1 x 5 at 20kg (warm-up)
1 x 5 at 30kg (bridging set)
3 x 5 at 40kg (working sets)
I think anyone with a brain would have to say that Method #2 is superior to Method #1 simply because you're doing more working sets: 15-reps in total to be precise compared to a piss-poor handful of singles. What's more, as these 3-sets (or whatever set/rep scheme you personally use) become easier, you can simply up the weight a few pounds -- or add reps -- but you will get stronger on Method #2.
You will get stronger lifting less weight.
But. You have to balance that with more reps.
I gotta' be honest with you: I think this is the go for we 50+ lifters.
WHICH SHOULD I DO?
I've been reading how beneficial this is for awhile now i.e. moderate weights with higher reps, but I've ignored it because I genuinely prefer triples, doubles and singles. Plus my ego doesn't like going down (read backward) in weight but reality beats ego every time, huh? One thing that should be stated early on in the piece is this: if what you're doing at the moment works, don't change.
What I was doing for shoulder-press simply wasn't working for me.
Yes, a lot of lifters rotate between a strength-stage of low-reps and heavy weights and a hypertrophy stage of higher reps with moderate weight. Some do this half-yearly. Some do this quarterly i.e. 3-months of one, 3-months of the other then repeat. Some lifters run this type of a cycle monthly where they start Week 1 low-reps with heavy weight and by Week 4 are on high-reps with moderate weight (I like that cycle) or vice versa progressing light-week to heavy-week.
WHAT ARE CONSIDERED "HIGH REPS"?
I really hate this set/rep discussion because it's as old as Adam and will never be resolved because you can't ignore A) personal preference and B) what works best for the individual. So for me, high reps is anything over 6-reps per set. For most people it's anything over 10-reps per set (personal admission: I can be a real lazy lifter sometimes).
Yeah'n that is a damn good question. If you're stalled on a weight you may want to try it as another option to break your plateau i.e. strip 10kg off the bar if you're a triples, doubles singles kind've guy and go for 3 x sets of good quality reps. Could be a good idea just to experiment with this in relation to your other lifts and see what you think. People need to experiment more, I reckon. Even grouchy bastards like me.
See how it feels. Give it a good 2-3 months trial and see if it works. There's absolutely nothing wrong with having a range of go-to programs that benefit you. There is something seriously wrong having one program that no longer does. See where I'm going with this? Your program should be evolving and adapting because your body constantly is. Gosh, that sounds fitness-smart, huh?
You might find you like lower-weight/higher-reps on certain lifts but not on others. That's okay. You're allowed to do it. It really is your body, kemosabe. Plenty of lifters use different focuses for different body parts because it works for them. But keep this in mind: if you were shoulder-pressing a measly 50kg overhead like moi and you used the higher-rep program only to find you were still stuck at 50kg, then you could go with either.
For the record the high-weight/low-reps exhausts your muscles faster than moderate-weight/high-reps, which is why the latter should be done to failure -- or close to -- so as to get the maximum benefit. Both will improve strength but the latter has consistently shown through bodybuilding protocols to increase hypertrophy quicker. If that's a bit of you then you the decision is easy to make.
Will both protocols develop the same level of strength though? To be honest I've no fucking idea but I strongly suspect no. Why? Because Olympic coaches -- y'know, those guys'n gals who really know their shit unlike you and me -- incorporate very little bodybuilding programming but a hell of a lot of triples, doubles and singles work.
Then and again, the focus for Olympic lifters (and power-lifters for that matter) is being able to generate enormous amounts of power in very short amounts of time i.e. seconds, so as to hoist phenomenal weights skyward. Bodybuilders incorporate the likes of TUT (Time Under Tension) to really blast muscles and moderate weights at higher reps are ideal for that.
This doesn't mean bodybuilders aren't strong. As stated elsewhere, bodybuilders are 2-3 times stronger than the average male any day of the week. I've read of some bodybuilders who had incredible stats in power-lifting in fact, there seems to be a never-ending movement between the two schools of training which is pretty cool. Now if only that could be combined with jazz ballet...
CONCLUSION
So what do I personally recommend? That's actually your call to make but if you're grinding out 2-5 measly singles in any given lift and have been doing so since forever, I'd recommend you drop 10kg and go for three quality sets. Or two. I bet within 2-3 months you'll not only feel better but actually be stronger -- unless you've reached your genetic potential.
That's the wonderful place where you can't lift more at which point you're maintaining. Here's the good news: after you've "maintained" for however many years you can, chances are extremely high that sooner or later you'll start going backwards. It's called ageing and whilst you may not like it rest assured it doesn't like you either. Is it time for a group hug?
It's all fun and games, baby. Trust it helps whanau, haere ra me haere atu. Kia tere!