It is generally accepted that training for pure strength requires a different approach to training for pure mass. A quick glance at the training schedule of an olympic lifter vs that of a bodybuilder will confirm as much. The former will spend a lot of their time working against very high resistances for low reps, whilst the latter will spend the bulk of their time lifting moderately heavy weights, for high reps with shorter rest periods.

However, as I will attempt to explain below whether your main goal is strength or whether your main goal is size there is definite benefit to be had by adopting the training protocols of the other for periods of time during your training.....to sports scientists and strength coaches alike this process is commonly referred to as periodisation.

A lot of strength is developed by fine-tuning your nervous system to activate a greater % of your muscle fibers, in a more co-ordinated manner, in a shorter period of time. These neural adaptions are achieved by working against a very heavy resistance and can be likened to increasing the speed of your broadband internet connection. The improved connection speed between the brain (internet server) and your muscles (computer) allows for greater force (data) output.

Since the resistance must be high for this kind of training to be effective, the reps are forced to be low (you cannot lift something really heavy more than a couple of times!). This in turn means the overall workload or mechanical stress placed on the muscles during this style of training is lower as the example below demonstrates.

Workout 1

Our lifter has a bench press 3RM of 100kg and he performs 5 total sets for an overall workout tonnage of 1500kg

Workout 2

By dropping the weight 25kg, our lifter can now perform 6 reps per set (this is a conservative estimate). He performs 5 sets of 6 reps at 75kg for a total workout tonnage of 2250kg

I have used a weight training example for ease of maths but the same principle absolutely applies to bodyweight training. You will create a far greater overall workload doing a high volume workout using classic pull ups versus a workout based around one arm chin up progressions. The sheer difficulty of the latter exercise renders high volume training very tricky indeed.

However, neural improvements is not the only path to increased strength. It is also widely recognised that an increase in the cross-sectional area of a muscle also allows for greater force production and therefore strength gains. This is where the person training purely for strength can benefit from adopting the training tactics of those training for mass. By dropping the resistance, increasing the reps and reducing the rest periods you create an overall increase in the mechanical stress on the muscles.

Greater mechanical stress = bigger muscles!

Once muscle hypertrophy has been achieved the person training for strength could revert back to the high resistance, neural training only this time working with muscles that have a larger cross-sectional area and therefore a greater potential for strength production!

And it works both ways....

On the flip side those training for mass can benefit by adopting the tactics of those training for strength. As we have discussed above, getting a muscle to grow is largely based on your ability to put that muscle under greater mechanical stress. In other words lifting a moderately heavy weight lots of times in a short space of time. To increase the mechanical stress you can either:

1. Increase the reps
2. Reduce the time
3. Increase the resistance

Regular performance of this style of training will allow you to increase the reps and/or reduce the time it takes to perform the reps however it will likely not do much for your strength which means you are missing out on the third part of the formula.

By spending some time developing your maximal strength you can come back to your high volume workouts and lift an even heavier weight for lots of reps in a short space of time leading to even greater mechanical stress and growth stimulus on the muscles.

Conclusion

Hopefully you can see from the above examples that whether you are training purely for strength or whether you are training purely for mass there are benefits to be gained by switching your focus to the other side for a period of time.

This is of course why top strength coaches around the world will generally structure their athletes training programs carefully to include periods of hypertrophy, max strength and power training. The amount of time spent on each training variable will vary from athlete to athlete depending on their sport and goals.

Even if you are not an athlete and train simply to be strong and healthy you will still likely benefit greatly from mixing up your primary training stimulus on a regular basis! Try it and see....

• To begin the push up movement place your hands directly underneath your shoulders with your fingers pointing forwards
• Imagine creating a long straight line running from the crown of your head down to your ankles.You should not have any collapsing in the spine or elevation in the hips at any point during the push up set up or performance.
• Squeeze your glutes (your backside) and brace your midsection. This will help connect your upper extremities with your lower extremities so that when you perform the push up your body will move in sync and ot as a bundle of disconnected parts.
• Rotate yours arms so that the pits of your elbows face forward
  
• You are now ready to perform the push up. Being to descend downwards towards the floor until your chest is an inch from the surface.
• Keep your elbows tucked in close to your body during the movement. This is one of the most common faults I see. Flaring your elbows out to the side puts an unnecessary strain on your shoulder joint and actually hinders the range of motion available. Always keep your elbows tucked in to the side of your body!
• Once at the bottom, pause briefly and then imagine pushing the floor away from you as you ascend back to the starting position of the push up.
• Make sure your whole body moves at the same pace, don’t let your hips drop quicker than your shoulders or vice versa this is a sign of weak pushing muscles or weak core stability.

• Not achieving a full range of motion, if performing a classic push up is too tricky then use one of an elevated progression (demonstrated below).
• Lower back collapsing at any point during the push up movement
• Hips dropping quicker than the shoulders
• Shoulders rising quicker than the hips

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1. 10 x Divebomber Push Ups
2. 20 x Sprinters
3. 5 x Burpee's
4. 10/10 x Reverse Lunges

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When I am coaching a new client towards a new bodyweight exercise feat of strength such as a one arm push up I always preach to finish each working set on a perfect rep.  

Why?

Advanced bodyweight movements are skills that need to be learnt by both the muscles and the nervous system. Like any skill, you will get better at them when you practice them and when you practice them well.  

Performing a new bodyweight exercise to failure or to the point where your technique breaks down will interfere with the neural/muscular learning process. A bad rep teaches faulty movement/muscular recruitment patterns. The last thing you want is these faulty patterns becoming ingrained in your nervous system when you are trying to master a new skill.


REMEMBER -  It is far easier to learn a new skill well than re-train a bad skill 


Another benefit of cutting your sets short (well before you reach your max number of reps) is you are likely to induce far less muscle stiffness/soreness in your working muscles.  This will allow you to get back to your bodyweight skill training much sooner as you will spend less time recovering. Again, like with any other skill, the more often you are able to practice the better you will likely get!

Pavel Tsatsouline talks about this concept of ‘viewing strength as a skill’ a lot in his work and I highly recommend his excellent bodyweight training book "Naked Warrior" available at Dragondoor.com for some in-depth insights into these strength/skill concepts.  

When can you train closer to your limits? 

If you are working with a skill or bodyweight exercise which you have already mastered then feel free to work closer to your limits in terms of repetitions. This style of training is useful for adding muscle mass and won’t interfere with the learning pattern of the movement as the skill is already mastered! For example most people (although alarmingly not everyone) have no problem performing the classic push up movement. During a workout they could perform this movement to the very limit of their capabilites and it would not impact on their ability to perform the same movement just as well the next time they did a bodyweight training session.

Take home message

Avoid training to failure when you are learning an advanced bodyweight exercise!

I often get questions about how/if the 5x5 method can be incorporated into a bodyweight strength training routine?

The Answer....

"Yes, of course it can"  

HOWEVER in order for it to work you do need to make sure you are choosing the right bodyweight exercises.  If the exercises are too easy then you are missing the point of the training system entirely.  

5x5 Training Method Recap  

Popularised by Reg Park in the 1950’s (an icon of Arnold Schwarzenegger) the 5x5 System is one of the most popular strength training systems around and for good reason, this style of training produces serious results.  

The 5x5 method utilises both exercise intensities that help build max strength and exercise volumes that help encourage muscle hypertrophy.  A winning blend for sure!  

How does it work?

Remember, from your muscles perspective resistance is resistance. It does not matter whether the resistance comes from external weights or your own bodyweight. What is important is the magnitude of resistance relative to the training effect you desire.

• Force can be increased by increasing the load of an exercise or by altering the tempo of an exercise.
  
• Distance can be increased by performing more repetitions.

• Pair two exercises that target different muscle groups
  
• Set a time period (generally 15 or 20 minutes)
• Start the clock
• Alternate between the two exercises
• Take rests as and when needed
• Stop the clock when time is up
  
• Record the total number of reps performed of each exercise (and load used)
  
• Next time you perform the workout, aim to increase your numbers either by performing a) more repetitions of each exercise b) increasing the load of each exercise or c) both
  
• Repeat the above steps for a second pairing of exercises