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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 |
Created by:
kresels
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