Resistance Training Variables - Nov/Int Training Flashcards
(12 cards)
What level of intensity (in %1-RM) should be used for muscular strength gains?
80-100%
What level of intensity (in %1-RM) should be used for muscular hypertrophy gains?
70-85%
What level of intensity (in %1-RM) should be used for muscular endurance gains?
50-75%
How many sets/reps/rest should be used for muscular strength gains?
3-6 sets
1-8 reps
2-3 mins rest
How many sets/reps/rest should be used for muscular hypertrophy gains?
2-5 sets
6-12 reps
1-2 mins rest
How many sets/reps/rest should be used for muscular endurance gains?
2-3 sets
>12-15 reps
0-1 min rest
What duration should one set take for muscular strength exercises?
10 seconds or less (maybe up to 20-25 if 6-8 reps)
What duration should one set take for muscular hypertrophy exercises?
10-30s
What duration should one set take for muscular endurance exercises?
30-60s+
What method of progression/what should be manipulated to increase intensity for muscular strength exercises?
Load
What method of progression/what should be manipulated to increase intensity for muscular hypertrophy exercises?
Reps then load
What method of progression/what should be manipulated to increase intensity for muscular endurance exercises?
Reps or sets
