Resistance Training Variables - Nov/Int Training

Question 1

What level of intensity (in %1-RM) should be used for muscular strength gains?

Answer 1

80-100%

Question 2

What level of intensity (in %1-RM) should be used for muscular hypertrophy gains?

Answer 2

70-85%

Question 3

What level of intensity (in %1-RM) should be used for muscular endurance gains?

Answer 3

50-75%

Question 4

How many sets/reps/rest should be used for muscular strength gains?

Answer 4

3-6 sets
1-8 reps
2-3 mins rest

Question 5

How many sets/reps/rest should be used for muscular hypertrophy gains?

Answer 5

2-5 sets
6-12 reps
1-2 mins rest

Question 6

How many sets/reps/rest should be used for muscular endurance gains?

Answer 6

2-3 sets
>12-15 reps
0-1 min rest

Question 7

What duration should one set take for muscular strength exercises?

Answer 7

10 seconds or less (maybe up to 20-25 if 6-8 reps)

Question 8

What duration should one set take for muscular hypertrophy exercises?

Answer 8

10-30s

Question 9

What duration should one set take for muscular endurance exercises?

Answer 9

30-60s+

Question 10

What method of progression/what should be manipulated to increase intensity for muscular strength exercises?

Answer 10

Load

Question 11

What method of progression/what should be manipulated to increase intensity for muscular hypertrophy exercises?

Answer 11

Reps then load

Question 12

What method of progression/what should be manipulated to increase intensity for muscular endurance exercises?

Answer 12

Reps or sets