| Question |
Answer |
| 20-30 sec rest interval |
50% recovery of ATP-CP |
| 40 sec rest interval |
75% recovery of ATP-CP |
| 60 sec rest interval |
85-90% recovery of ATP-CP |
| 3 min rest interval |
100% recovery of ATP-CP |
| power rest period |
3-5 min of rest between sets(ATP-CP) |
| strength rest period |
45s-5min between sets(ATP-CP and glycolysis), hypertrophy is maximized when using 45-90sec rest intervals |
| stabilization and endurance rest period |
0s-90 sec of rest(oxidative and glycolysis) |
| power adaptations(high velosity) |
30-45% of 1RM with conventional weight training, 10% of body weight using MB, 3-6 sets, 1-10 reps |
| maximum strength adaptations |
intensity of 85-100% of 1RM, 4-6 sets,1-5 reps |
| Hypertrophy adaptations |
intensity of 70-85% of 1RM, 3-4 sets, 8-12 reps |
| Endurance adaptations |
intensity of 50-70% of 1RM, 1-3 sets, 12-25 reps |
| stabilization intensity range |
50-70% of 1RM |
| strength intensity range |
70-100% of 1RM |
| strength rep tempo |
moderate 2/0/2 |
| stabilization rep tempo |
4/2/1 |
| power rep tempo |
x/x/x explosive |
| total sets in a workout |
24-36(24 for low volume/36 for high volume)or 5-12 total sets for beginners(one set of 5-12 exercises) |
| begining client |
1-2 exercises/body part + 2-3 sets each exersise = 2-6 total sets per body part |
| intermediate client |
2-3 exercises/body part + 3-4 sets per exercise = 6-12 total sets per body part |
| advanced client |
3-4 exercises/body part + 3-5 sets each exercise = 9-12 total sets per body part |
| factors for appropriate rest intervals |
training expierience, intensity, goals, tolerance fitness level, muscle mass, nutritional status, recoverability |
| factors for appropriate training volume |
training phase, goals, age, work capacity, recoverability, nutritional status, injury history |
| optimum tempo for hypertrophy |
20-70 sec per set(8-10 reps 4/2/1/- 2/0/2) |
| power volume(sets*reps) |
6-30 reps per exercise |
| strength volume(sets*reps) |
8-36 reps per exercise |
| stabilization volume(sets*reps) |
36-75 reps per exercise |
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