Question: I really don’t know what you mean when you say there is a difference between training and working out. How hard do you have to workout for it to become training? What is more important eating clean or training? Which is better low reps or higher reps for training for sports?
Answer: Training is intensity and intensity equals results.
Intensity doesn’t mean lifting the heaviest weights possible or simply exercising until your tongue is hanging out. It a focused assault with a purpose on a muscle or muscle group extending yourself beyond perceived limits. For example, you can bang on a stick of dynamite all day with a pencil but you can only hit it once with a hammer!
If you were working chest with an incline dumbbell press, you would first establish muscle movement and neural impulses with a light to moderate movement set treating it as if it was a maximum set. Add weight and repeat the exercise. Add weight one more time for your first working set. This one is for six to eight reps with that being about all you could possible get from that set. For a final set, add a bit more weight, do five to six reps, rest 15 seconds and do another two to three reps. Immediately drop the weight by 25% to 30% and do one more set of four to six reps. Sets like that one build strength and muscle size.
If it’s getting stronger and not really getting larger you’re looking for, keep your weight heavy and your reps between four and six reps two out of three workouts. The odd workout is a volume workout using supersets or advanced drop sets to increase the muscle volume.
Intensity is more than just heavy weight, It’s an attitude. It’s making every set a challenge. It’s not taking a long break at the water cooler. It is taking a rest when needed but returning to action before you reach a full recovery in order to tax your recovery system in order to improve. It is at the best being uncomfortable and when you learn to accept muscle pain as a means to grow it’s actually painful.
If you do cross the mental barrier and learn to train, then healthy eating is essential to recovery and growth. So they both go hand-in-hand.
God bless and keep training,