Strength Training

Here is an easy structure to follow and base your next training session around.

The structure is based on 3 main training types. Let's define the training methods...

Endurance Training

Endurance training involves increasing endurance. It means you will be using your aerobic system as opposed to anaerobic.

Hypertrophy Training

A training method which encourages faster muscle growth.

Strength Training

This is where the use of resistance is used to induce muscular contraction which will result in strength, anaerobic endurance, and size of skeletal muscles.

So depending on what your goal is and which style of training you perform, here is a guide to follow...


12-20 6-12 1-5

1-3 4-6 3-5

50-70% MAX 75-85% MAX 85-100% MAX

4 / 2 / 1 2 / 0 / 2 Fast & Explosive


0-90 SEC 0-30 SEC 3-5 MIN

* Here is how to understand tempo training...

Lets do the example, 4 - 2 - 1,

  • The first digit (4) represent the eccentric movement (lowering the weights) portion of the lift. If doing a cable push down, that would mean brining pushing the bar down over a 4 second count.
  • The second digit (2) represent the mid point of the life. Again, in a cable push down example, that would mean holding down the bar for 2 seconds
  • The third digit (1) involves the concentric lift (going up or lifting) portion of the life. In the cable push down, this would mean controlling the bar up towards the cable for a count of 1 second.


The above table, clearly indicates the recommended amount of reps, sets, intensity, tempo and rest that should be taken depending on whatever goal you are trying to achieve. Happy lifting!



Ensure you recover with some of our top 'Protein Powders'...


Branch Chain Amino Acids will provide many benefits, during your training sessions! BCAA's will help with the recovery process, endurance & rehydration.

Our top BCAA's are...


As leg press is an explosive movement, requiring strength and endurance you may like to supplement creatine to give you that extra push! Our top Creatine supplements are...

Pre Workout

If you are after insane pumps, focus, energy hit overload, adrenaline rush, strength etc., you should try some of our top pre workouts!

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