1) Strength training - 4-6 reps of 3 sets using 80-85% of 1RM (one rep max) using longer rest periods between sets. Goal is to maximize overall gains in muscle power and density while minimizing overall growth.
2) Hypertrophy - 6-8 reps, 3-4 sets using 65-75% of 1RM - using slightly shorter rest periods, goal is to maximize production of muscle fibers in the shortest possible time. main focus is to increase total muscle fiber size (hypertrophty).
3) Endurance training - 12-15 reps per set, 2-3 sets per exercise using 50-60% or 1RM with very little rest between sets. Goal here is to maximize stored energy (glycogen) in muscle fibers and to speed the body's response in eliminating fatigue toxins.
Paul,
This is my standard lifting pattern. I usually do about 10 different lifts per ~45 min session, 3x a week.... always the same circuit:
3 sets of 10 reps per set. 1st set 60-70%, short rest, 2nd set 70-80%, short rest, 3rd set 80-90%. Each session, choose one lift of my 10 to test max with a 4th and 5th set at 100-110% (even more rest and ok to be 4-6 reps at max). Based on results, reset next lifting session to new baseline.
I have really liked this pattern, because it gets me warmed up, requires greater strength under greater fatigue, and I test my max consistently.
Any comments?
AL
1) Strength training - 4-6 reps of 3 sets using 80-85% of 1RM (one rep max) using longer rest periods between sets. Goal is to maximize overall gains in muscle power and density while minimizing overall growth.
2) Hypertrophy - 6-8 reps, 3-4 sets using 65-75% of 1RM - using slightly shorter rest periods, goal is to maximize production of muscle fibers in the shortest possible time. main focus is to increase total muscle fiber size (hypertrophty).
3) Endurance training - 12-15 reps per set, 2-3 sets per exercise using 50-60% or 1RM with very little rest between sets. Goal here is to maximize stored energy (glycogen) in muscle fibers and to speed the body's response in eliminating fatigue toxins.
Paul,
This is my standard lifting pattern. I usually do about 10 different lifts per ~45 min session, 3x a week.... always the same circuit:
3 sets of 10 reps per set. 1st set 60-70%, short rest, 2nd set 70-80%, short rest, 3rd set 80-90%. Each session, choose one lift of my 10 to test max with a 4th and 5th set at 100-110% (even more rest and ok to be 4-6 reps at max). Based on results, reset next lifting session to new baseline.
I have really liked this pattern, because it gets me warmed up, requires greater strength under greater fatigue, and I test my max consistently.
Any comments?
AL
