Resistance Training Guidelines

Question 1

Muscular Endurance
Novice

Answer 1

Intensity: <65% 1RM
reps: 10-15
sets: 1-3
rest: 30 second rest

Question 2

Muscular Endurance Intermediate

Answer 2

Intensity: <70% 1RM
reps: 10-15
sets>3
rest: 30 seconds

Question 3

Muscular Strength Novice

Answer 3

Intensity: >70 % 1RM
reps: <=6
sets: 1-3
rest: 2-5 minutes

Question 4

Muscular Strength Intermediate

Answer 4

Intensity: >80% 1RM
reps: <=6
sets: >3
rest: 2-5 minutes

Question 5

strength endurance (hypertrophy) novice

Answer 5

intensity:67-80
reps: 8-12
sets: 1-3
rest: 30-90 seconds

Question 6

Power (intermediate)

Answer 6

intensity: 30-60 %1RM
reps: 3-6
sets:1-3
rest: 2-5 mins

Question 6

strength endurance (hypertrophy) intermediate

Answer 6

intensity: 67-85%
reps: 6-12
sets: >=3
rest: 30-90 seconds

Question 7

power (novice)

Answer 7

N/A

Question 8

Adaptations to resistance (hypertrophy etc)

Answer 8

Neural:
Improved motor unit recruitment
Enhanced rate coding
improved motor unit synchronisation
Reduced neuromuscular inhibition

Muscular:
Transition of fibre type (Type II)
Increase MCSA
changes to muscle archictecure:
- increased fascicle length, pinnation angle