In resistance training, the debate between quality and quantity often centers around the effectiveness of fewer, well-executed repetitions (quality) versus a higher volume of repetitions or sets (quantity). Both approaches have merits, but their effectiveness can vary depending on the individual’s goals, fitness level, and the specific context of the training program.
Quality in resistance training often refers to proper form and technique to maximise results, whereas quantity emphasizes on the total work done in a workout session to achieve a similar outcome. This topic is often a debate to challenge the effectiveness of one over the other. But first, let us try to understand what both focuses on before drawing a conclusion.
Quality in Resistance Training
Form and technique – Focuses on proper form and technique, which are important fundamentals to maximise muscle engagement and minimize injury. With the proper exercise set up and alignment, this will promote better execution and muscle activation which can lead to better neuromuscular adaptations and results.
Total time under tension – When every single repetition is executed well, this will increase the total amount of time that the working muscles are working, which can enhance muscle hypertrophy.
The mind and muscle connection – The mind and muscle connection is a skill to consciously contract and engage the working muscle group against the resistance or workload, which can enhance muscle development and optimise results. This is done by making the conscious effort to perform mindful movement every single repetition
Quantity in Resistance Training
Training volume – Higher training volumes have been shown to correlate with increased muscle hypertrophy, especially in trained individuals. Trainer volume refers to the total number of work done, in terms of number of sets and repetitions.
Progressive Overload – Progressive overload is one of the fundamental principles in resistance training to achieve muscle hypertrophy. This can be achieved by gradually increasing the number of repetitions, number of sets, the amount of weight used or even the number of exercises done. This will ensure that the muscles are challenged and forced into adaptation to optimise results over time.
While both seem to have a different approach towards a similar outcome, an optimal strategy will be to incorporate both. Their effectiveness is highly dependent on individual’s fitness goals and levels, and the specific context of the training program. For example, a quality approach may be more suitable for beginners initially to maximise muscular and neural adaptations. Once they progress through this phase, implementing the quantity approach with quality in placed can optimise results. Hence it is important to consider these before implementing them in a training program. To conclude, a balance approach that incorporates both is recommended as it can help achieve optimal training outcomes in areas of muscular strength, hypertrophy and overall fitness.
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