A Simple Way To Get Stronger Faster...

By Christian Finn -author of the finest
body building newsletter on the Internet

Most training programs designed to increase muscle strength involve low repetitions (3-5), heavy weights and long rest periods between sets (3-5 minutes).

If you want to make the most of the time you spend in the gym, Japanese researchers have shown that you can gain strength and size more quickly—and boost growth hormone levels in the process—simply by adding a final set of high repetitions to your strength-training routine.

The research team, based at the University of Tsukuba, trained a group of young men (aged 20-23 years) with different weight training routines.

The men were assigned to one of two groups. They performed the leg press and leg extension twice a week for ten weeks, using a resistance that ranged from 40-80% of their 1-RM.

The 1-RM, or one-repetition maximum, is the maximal weight that can be lifted through a full range of motion.

For the first six weeks, both groups followed the routine (called the "size-type" routine) outlined below.

Leg press
Set 1: 10-15 repetitions (80% 1-RM)
Rest: 30 seconds
Set 2: 10-15 repetitions (60% 1-RM)
Rest: 30 seconds
Set 3: 10-15 repetitions (40% 1-RM)
Rest: 3 minutes
Set 4: 10-15 repetitions (70% 1-RM)
Rest: 30 seconds
Set 5: 10-15 repetitions (50% 1-RM)
Rest: 30 seconds
Set 6: 10-15 repetitions (40% 1-RM)

Leg extension
Set 1: 10-15 repetitions (80% 1-RM)
Rest: 30 seconds
Set 2: 10-15 repetitions (60% 1-RM)
Rest: 30 seconds
Set 3: 10-15 repetitions (40% 1-RM)
Rest: 3 minutes
Set 4: 10-15 repetitions (70% 1-RM)
Rest: 30 seconds
Set 5: 10-15 repetitions (50% 1-RM)
Rest: 30 seconds
Set 6: 10-15 repetitions (40% 1-RM)

Thigh muscle size, measured by magnetic resonance imaging, increased by an average of approximately four percent. Maximal strength in the leg press also increased by around 35%.

The men were then divided into two groups and trained for an additional four weeks. The first group performed a "strength-type" routine. This involved five sets of each exercise, using a heavy weight for three to five repetitions per set. Three minutes of rest was taken between sets.

Group two did exactly the same thing, but added a sixth set of 25-35 repetitions using a light weight. This was called the "combination-type" routine. Thirty seconds of rest was taken between the fifth heavy set and the sixth light set.

Why such a high number of repetitions? In a previous trial, a final set consisting of 25-35 repetitions led to a greater growth hormone response than one involving either 3-5 or 10-15 repetitions [3].

Although the researchers use the term "strength-type" and "size-type" to describe the routines, this doesn't mean that a "strength-type" routine will lead only to gains in strength without size. Or that a "size-type" routine will build size but no strength.

Both types of training will build some size and strength, although the gains that dominate will depend on the program variables (such as the number of sets, repetitions and resistance used in each exercise).

Here's what the strength-type and combination-type routines looked like.

Strength type
Set 1: 3-5 repetitions
Rest: 3 minutes
Set 2: 3-5 repetitions
Rest: 3 minutes
Set 3: 3-5 repetitions
Rest: 3 minutes
Set 4: 3-5 repetitions
Rest: 3 minutes
Set 5: 3-5 repetitions

Combination-type
Set 1: 3-5 repetitions
Rest: 3 minutes
Set 2: 3-5 repetitions
Rest: 3 minutes
Set 3: 3-5 repetitions
Rest: 3 minutes
Set 4: 3-5 repetitions
Rest: 3 minutes
Set 5: 3-5 repetitions
Rest: 30 seconds
Set 6: 25-35 repetitions

The group that did the combination-type training gained more muscle size (approximately two percent) than the men on the strength-type routine. In fact, the men following the strength-type routine for four weeks actually lost muscle size (this is an odd finding, and I'm not quite sure why it happened).

The men using the combination-type routine also got stronger than the men who performed the strength-type training. Maximal strength in the leg press increased by an average of 15%, compared to a 9% gain in the strength-type group.

Before we look at what this research means for you, it's worth pointing out a few limitations of the study.

The men gained approximately 4% on their thighs in the first six weeks of the study. After four weeks of combination-type training, there was an increase of approximately 2%.

But we can't really compare these results directly.

Why? Before starting the combination-type training, the men had already done six weeks of weight training.

Gains in muscle size and strength tend to be greater in the early stages of an exercise program. Because the men were a little closer to their "ceiling of adaptation" after the first six weeks of the study, we'd expect to see a smaller increase in muscle size during the combination-type compared to the size-type routine.

In phase two of the study, the researchers think that the superior gains in muscle size and strength were because of the greater growth hormone response to the combination-type compared to the strength-type routine.

However, it's worth pointing out that the strength-type routine was far lower in volume than the combination-type routine. Training volume is a measure of the total amount of work performed in a specific period.

For example, let's say that you performed three sets of 10 repetitions with a 100-pound weight. In this case, the volume of training is 3,000 pounds (three sets multiplied by 10 repetitions multiplied by 100 pounds is 3,000 pounds).

If the strength-type program had included more sets (10 rather than 5 sets), then the total training volume would have been more closely matched, and both groups might have made similar progress.

In addition, not only are there are many different isoforms of circulating growth hormone [4], spending 25 minutes in a hot bath and going to sleep can also raise growth hormone levels (see Do human growth hormone supplements work? in the Memebership Section for more information). In other words, it's debatable whether a rise in growth hormone is really that relevant or important when it comes to muscle size and strength.

The bottom line

So, should you add a final high-repetition set to all of your programs?

I don't think it's necessary. For example, parts of the Build More Muscle program involve short rest periods (30-60 seconds) and higher repetitions (8-12). I'm guessing that this type of workout will be sufficient to elevate your growth hormone levels without the need for a final high-repetition set.

In fact, the growth hormone response to the size-type routine used in this study (which is similar to some parts of the Build More Muscle program) was a lot greater than the response to the combination-type routine.

If, however, you're following a program using low repetitions and long inter-set rest periods (such as the 3 to 5 Method of Training described in The best natural ways to raise low testosterone levels), then adding a high-repetition set can help you build size and strength more quickly.

If you want to lose fat while preserving muscle (and you're using a low-repetition "strength-type" routine to do it), the extra growth hormone might also help a little. Since growth hormone is involved in fat mobilization (the breakdown of stored fat), it certainly can't hurt.

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