In the mid-20th century, the Soviet Union dominated weightlifting. Of course, it was running an extensive state-sponsored doping programme, but its scientific approach to submaximal training also played a significant role.
Contrary to many modern methods that emphasise high intensity, the Soviet approach deliberately avoided training to failure. But not through laziness or unwillingness – it was entirely strategic. Submaximal training focused on accumulating high-quality work without placing unnecessary stress on the central nervous system or muscles.
Both in theory and in practice, this can maximise gains in muscle and strength while minimising the risk of overtraining and injury. Here’s why total workload can have a greater influence on progress than maximum effort.
Core Principles of Submaximal Training
Intensity
Training intensity is lower because you use lighter weights and moderate rep ranges. Most training is performed in the submaximal zone – roughly 65% to 80% of your one-rep max – while your rate of perceived exertion (RPE) doesn’t exceed 8 on any set.
This ensures you stop short of failure, allowing you to come back to every session with energy and motivation.
High Volume of Quality Work
Because you’re not reaching muscular failure on any set, you can perform significantly more total sets and accumulate a greater volume of high-quality, well-executed reps over time.
Every rep is performed with good technique. By avoiding muscular failure and the fatigue that comes with it, you’re ensuring every rep counts.
Rather than adding weight or reps every week, submaximal training often involves staying with the same load for several weeks before increasing it. This allows adaptations to become more stable, rather than simply fast-tracking gains your body may not yet be ready to handle.
Benefits of Submaximal Training
Builds Muscle and Strength Without Excessive Fatigue
Submaximal training doesn’t necessarily build more muscle than higher-intensity approaches. In fact, one study found it to be just as effective for increasing muscle size. But because it requires less exertion, it’s a less demanding way to train.
Another study also found that submaximal training delivers important cardiovascular and muscular adaptations without the extreme fatigue or injury risk associated with maximal exertion. This allows you to train more frequently and accumulate more total volume because your body isn’t constantly recovering from all-out efforts.
Improves Form and Technique
The closer you get to failure, the more fatigued your muscles become. As fatigue builds, technique often deteriorates as your focus shifts from moving the weight well to simply moving it. That can reduce the quality of the stimulus while also increasing your injury risk.
‘If the reps get too high either the athlete gets hurt or his technique is compromised or he’s just unable to perform the optimal volume,’ fitness coach Pavel Tsatsouline explains.
Gives Connective Tissue Time to Catch Up
Muscular strength can improve faster than tendons and ligaments. That’s where injury risk can increase, because your muscles may be capable of handling loads your connective tissues aren’t yet prepared for.
By staying with the same weights for a few weeks, you’re giving those tissues time to adapt.
‘The Soviets figured out that it’s much better for him to stay at the same weight for several weeks and then make a bigger jump,’ Tsatsouline says. ‘In the beginning it’s challenging, and then it becomes kind of comfortable, then it becomes almost easy, and then you jump up. What you’re doing pretty much is making those adaptations more stable.’
How to Add Submaximal Training to Your Routine
Reduce the Weight
Select a weight that’s around 65% to 80% of your one-rep max. This ensures you’re not lifting so heavy that your form breaks down, or so light that the movement becomes too easy.
‘They are not so light that you’re going to disrespect them, but they’re not so heavy that you’re having any question about performing or lifting them correctly,’ Tsatsouline says.
Apply the One-Third to Two-Thirds Rule
Perform fewer reps than you’re actually capable of.
‘Let’s say that you’re lifting a 10-rep max weight,’ he adds. ‘You go all out as hard as possible and you can do 10 reps. In training you should be doing three to six reps. That’s it. That’s the window.’
Aim for a Lower RPE, But Lift with Maximum Intent
Because you’re using lighter weights and fewer reps, your RPE shouldn’t climb too high. But that doesn’t mean you should lift without intent.
Aim to move explosively during the concentric phase and control the eccentric.
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