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Planning Your Program
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Training Program Goal |
Resistance |
Repetitions |
Sets |
Rest Period Between Sets |
Frequency of Workout |
|
Muscle
Tone Health
Fitness |
60%-80% of 1 Rep Max |
8-12 |
1-3 |
30 sec.- 2 min. |
2-3 |
|
Muscle
Strength |
85%-100% 1 Rep Max |
1-6 |
3-8 |
2-4 min. |
2-3 |
|
Muscular
Endurance |
50%-70% 1 Rep Max |
12-20 |
2-6 |
30 sec.- 2 min. |
3-6 |
|
Muscular Size |
70%-85% 1 Rep Max |
6-20 Near Max and 1 Rep Max |
3-8 |
0-90 sec. |
4-12 |
Mode: Including
8-10 training exercises that involve the major muscles groups.
Resistance:
The amount of weight determined by 1 maximum lift to near fatigue.
Repetitions:
Number of times the weight is lifted. One complete repetitions
should take about 5 seconds to
complete. Usually 3 seconds is used to complete the concentric
phase and 2 seconds is used to
range
of the joints used for the exercise.
Set: A group
of repetitions equals one set separated by rest periods.
Rest: Recovery
of the muscles can take place by complete rest without another exercise or
by alternating muscle(s) exercised with different muscle(s).
Frequency:
This the number of sessions dedicated to weight training.
Some day(s) may include more than
one
workout session.
Split Training:
Working one group of muscles one day and allowing them to recovery
while addressing the
other
group of muscles the next day in this alternating pattern throughout the week(s).