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Know Your Workouts; Get the Most Out of Them

Aug 26, 2015

Welcome to the world of fitness, I’m glad you can join us. Now comes the fun part of choosing the right exercise program for you. Not every program is made for everyone, some people prefer certain ones than others, and some people might want to utilize one during the year and then switch to another. Always remember you can switch between them depending on what results you are looking for.

Below are guidelines to help inform you as to what each resistance training program brings to the table. The guidelines are there so you can optimize your workout as much as possible and get the results you are looking for.

As always, seek out a professional to help you out, like your neighborhood friendly personal trainer here at Fitness Together.

MUSCULAR STRENGTH

Muscular strength is the ability of a muscle or muscle group to exert a maximal external force.

• Load (weight): 60-70% 1RM for novice to intermediate; 80-100% for advanced

• Volume: 1-3 sets of 8-12 repetitions for novice to intermediate; 2-6 sets of 1-8 repetitions for advanced

• Rest period: 2-3 min for higher intense exercises that use heavier loads; 1-2 minutes between the lower intense exercises with light loads

MUSCULAR POWER

Power is defined as the optimal amount of work performed in a given time period. Muscular power is the highest power output attainable during a particular movement, and is required in activities of daily living, sport, and work. For optimal improvements in muscular power, a light load of 0 to 60% of 1RM should be used for 3-6 repetitions over one to three sets per exercise.

• Load (weight): 30-60% 1RM for upper body exercises; 0-60% 1RM for lower body exercises

• Volume: 1-3 sets of 3-6 repetitions per exercise

• Rest period: 2-3 min for higher intense exercises that use heavier loads; 1-2 minutes between the lower intense exercises with light loads

MUSCULAR HYPERTROPHY (basic resistance exercise)

Muscular hypertrophy is the enhancement of muscle size.

• Load: 70-85% 1RM for novice to intermediate; 70-100% for advanced

• Volume: 1-3 sets of 8-12 repetitions for novice to intermediate; 3-6 sets of 1-12 repetitions for advanced

• Rest period: 2-3 min for higher intense exercises that use heavier loads; 1-2 minutes between the lower intense exercises with light loads

MUSCULAR ENDURANCE (basic resistance exercise)

Local muscular endurance is the ability of a muscle or a muscle group to repeatedly exert a submaximal resistance.

• Load: lower than 70% of 1RM

• Volume: 2-4 sets of 10-25 repetitions

• Rest period: 30 seconds to 1-minute between each set

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