It places great demands on both intramuscular and inter muscular coordination as well as stimulating the central nervous system. These workouts force the body into greater adaptation and this adaptation is what’s responsible for strength gains.

The repetition method, otherwise known as the bodybuilding method, is the best method for the development of muscle hypertrophy (growth). This is the method in which all supplemental and accessory exercises are trained. This method is defined as “lifting a non-maximal load to failure.” It’s during the fatigued state when the muscles develop maximal force. According to this method, it’s only during the final lifts that, because of fatigue, the maximal number of motor units are recruited.

This method is defined as lifting a non-maximal load with the greatest speed possible. This method should be coupled with compensatory acceleration. This means you must apply as much force as possible to the barbell, i.e. pushing as hard and as fast as you can in the concentric phase of the lift.

Steady workouts at a moderate intensity to develop fuel efficiency (burn fat), muscular skeleton system, and aerobic endurance.

Higher volume workouts with longer distance intervals at higher “threshold” intensities with less rest between reps and/or sets.

Lower volume workouts, shorter distance intervals at higher intensities, and more rest between reps and/or sets.

Very low volume workouts with interval distances less than 60 sec. Extremely high intensities. Used to recruit fast twitch fibers and force them to develop endurance. Full recovery between reps and/or sets.

Low volume workouts with high intensity intervals that include various explosive movements to recruit and develop your fast twitch muscle fibers.