Submaximal Training Framework
Train smarter, not harder
The Submaximal Training Framework involves training with weights that allow for 6-8 repetitions, but only completing 3-4 reps per set. This approach focuses on avoiding momentary muscular failure to reduce soreness and improve recovery. By incorporating more sets and resting between them, individuals can stimulate muscle growth without excessive strain.
- Avoid training to momentary muscular failure to reduce soreness and improve recovery.
- Incorporate more sets with fewer repetitions to stimulate muscle growth.
- Focus on strength and endurance rather than rapid muscle gain.
- Determine submaximal weightChoose a weight that allows for 6-8 repetitions, but only complete 3-4 reps per set.Pro tipStart with a weight that feels manageable and gradually increase as strength improves.WarningAvoid exceeding the recommended number of repetitions to prevent injury.
- Incorporate multiple setsComplete multiple sets with rest in between to stimulate muscle growth and improve recovery.Pro tipFocus on proper form and technique throughout each set.WarningInsufficient rest between sets may lead to decreased performance and increased injury risk.
Bench press
Alex Honnold applies the Submaximal Training Framework to his bench press routine, completing 3-4 reps per set with a weight that allows for 6-8 repetitions.
OutcomeImproved strength and reduced soreness.
Training to failure
Training to momentary muscular failure can lead to excessive soreness and decreased recovery.
Insufficient rest
Failing to rest adequately between sets can result in decreased performance and increased injury risk.
This framework was introduced by Pavel Tsatsouline, emphasizing the importance of submaximal training for sustainable progress and reduced injury risk.
Source · PODCAST
How to Set & Achieve Massive Goals | Alex Honnold