I have a little question about strength. So from what ive seen, building maximum strength and strength in the 4-6 rep range is the usual recomendation for someone needing to put on size. But at the same time, I have seen many individuals on different forums that stated they stopped worrying about maximum strength at a certain point and went higher volume, mainly for safety reasons. Its a little confusing here, because there are some that say <5 reps on something like squats is safer, while others say 12+ reps is safer. But for the sake of this thread, nots not worry about that. Lets assume that a strength plan might involve sets of 1-5, and a higher volume plan might involve clusters of 3-5 reps, but for a higher total volume.
Also, for the sake of this thread, lets assume that strength is a total volume of <25 reps, usually less than 15, and hypertrophy is a total volume of greater than 25. Yes, there are times when this isn’t true, like HIT but lets ignore that for this, because HIT doesn’t accomplish hypertrophy through volume, but instead intensity.
Ok, so im thinking for the most part, you should develop a certain level of maximum strength before you worry too much about volume methods. Sure you can include some Repetition work in your plan, but the overall focus should be maximum strength more than anything. Now im not sure what these values would be, maybe something like:
Bench - 1.5xBW
Pullups - 1.5xBW
Deadlift - 2xBW
Fr. Squat - 1.5xBW
These may or may not be arbitrary numbers, but heres what I was thinking.
Say you have a 150lb guy. He starts out, and can bench 180, squat 180, deadlift 225, and do 3 pullups. So he starts bulking, and doing something like 5x5, and maybe even some 5x3, etc. So his MAX strength goals at his weight, before he really focuses on volume should be…
Bench - 225
Pullup - 225
Deadlift - 300
Fr squat - 225
Now he wouldn’t necessarily be testing a 1rm, but could use an estimation. Since he’ll be working in the 3-5 rep range, he’ll know that his 5rm is approximately 85% of his 1rm. So for bench when he can do 5 reps, or even better yet, sets of 5 reps with about 190lbs. its safe to say that he can probably bench 225.
And during this process, however many weeks it may take, he’ll be eating to gain weight gradually, so maybe he’ll end up at 165 when he reaches these strength goals. Then his next goal would be to use similar working weights, maybe 180-190 for the bench in the previous example, but start to ramp up the volume, until he can do a certain volume, say maybe 40 reps, or whatever. This could also be the time for higher volume plans like GVT or whatever. At this point he might be 170lbs or so.
Then he would re-calculate the target strength goals, and go back to lower volume strength training. And he would repeat this process, until he reached his desired weight, body comp, strength, etc.
So my main question is, Is this how most individuals should train. I know ive seen stuff like 20 rep squats, and Scott abel recomending sets of 2-3 minutes, but aren’t these methods best saved until you have reached a certain level of strength?
And also, at what point do you not necessarily need more max strength to build more muscle, and focusing on volume would be more optimal? (do the strength goals ive outlined seem logical)
Thx in advance.