1. heavy single rep training with 90% of max (meaning, heavy singles, but not to failure, each rep is hard, but isn't a 5 second grind fest either) with a very high training frequency even daily. Purpose is for strength/competition training with the high frequency used as practice of form for the comp lifts.
2. lots of volume with moderate weights (around 75-80% of max), ending sets may approach and reach failure, with more rest days, maybe training a total of 4 days per week. Purpose is for general strength building.
Examples of each:
1. Doug Hepburn strength routine:
day 1: squats 6x1 (3 min rest)
day 2: bench press 6x1 (2 min rest)
overhead press 6x3 (2 min rest)
day 3: deadlifts 4x1 (3 min rest)
day 4: rows 6x1 (2 min rest)
chins 6x3 (2 min rest)
day 5: squats 7x1 (3 min rest)
day 6: bench press 7x1
OH Press 7x3
day 7: deadlifts 5x1
day 8: rows 7x1
etc., you get the point. Take off days whenever you feel like you need to.
2. Advanced German Volume Training
day 1: squats 10 x 4 (90 sec rest)
SLDL 10x4 (90 sec rest)
day 2: bench press 10 x 4 (60 sec rest)
rows 10 x 4 (60 sec rest)
day 3: off
day 4: OH Press 10 x 4 (60 sec rest)
chins 10 x 4 (60 sec rest)
day 5: off
day 6: repeat with 10 x 5
obviously there are assumptions you can make as to your recovery methods, sleep habits, diet, etc., but in general, which is going to do more damage to your body?
your body will adjust to whichever style you choose so why not mix the two or switch off when you stale out. each style taxes your recovery system & muscles differently depending on how much effort your willing to put forth.
I prefer the heavier route myself for normal workouts & then the volume route when I need to workout but not totally kill myself.
YOU CAN SPEND YOUR TIME ANY WAY YOU WANT ,BUT YOU CAN SPEND IT ONLY ONCE.
MAKE IT WORTH IT!!!!!!