UK-Muscle Body Building Community - Bodybuilding Forum - View Single Post

SportDr · 27-01-2005, 07:12 PM

It doesn't look like much but the info below is based on a review paper which coverd 107 experiments into resistance training. I have condensed the information here for you to settle a few debates:

Optimal training for Strength or Size

Strength

80-85% of 1 rep max (1 RM)

1-6 repetitions.

2-6 sets per bodypart

Long rest intervals of 120-180 seconds for isolation and 180-300 seconds for compound.

4-5 day per week training frequency split routine.

Hypertrophy

70-80% of 1 rep max (1RM)

6-12 repetitions.

6-8 exercises with multiple sets.

Moderate to heavy load

Moderate to high repetitions

Short rest intervals of less than 60-120 seconds.

The reasons for all the above statements are many, including fibre type utilisation, energy systems, force tension relationships etc etc. Each is the product of comparison of many studies and is what was found to produce the best results under laboratory conditions.

This being said there is room here for two more categories, power and co-ordination.

Co-ordination
For anyone starting weight lifting for the first time, you will go through a phase approximately 6-12 weeks where you will not usually grow significantly. This is the neuromuscular phase where your brain is teaching your muscles to work more efficiently, you will get strong quicker here than at any other time whilst lifting. To pass this phase as quickly as possible keep the load moderate and the reps in the 6-12 range as this is optimal for improving co-ordination. You will also be strengthening connective tendons, so be patient and avoid future injuries.

Power
I don't know everything!! lol

Hope you enjoyed that

SD

27-01-2005, 07:12 PM	#1 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,866	Optimal training for Strength or Size It doesn't look like much but the info below is based on a review paper which coverd 107 experiments into resistance training. I have condensed the information here for you to settle a few debates: Optimal training for Strength or Size Strength 80-85% of 1 rep max (1 RM) 1-6 repetitions. 2-6 sets per bodypart Long rest intervals of 120-180 seconds for isolation and 180-300 seconds for compound. 4-5 day per week training frequency split routine. Hypertrophy 70-80% of 1 rep max (1RM) 6-12 repetitions. 6-8 exercises with multiple sets. Moderate to heavy load Moderate to high repetitions Short rest intervals of less than 60-120 seconds. The reasons for all the above statements are many, including fibre type utilisation, energy systems, force tension relationships etc etc. Each is the product of comparison of many studies and is what was found to produce the best results under laboratory conditions. This being said there is room here for two more categories, power and co-ordination. Co-ordination For anyone starting weight lifting for the first time, you will go through a phase approximately 6-12 weeks where you will not usually grow significantly. This is the neuromuscular phase where your brain is teaching your muscles to work more efficiently, you will get strong quicker here than at any other time whilst lifting. To pass this phase as quickly as possible keep the load moderate and the reps in the 6-12 range as this is optimal for improving co-ordination. You will also be strengthening connective tendons, so be patient and avoid future injuries. Power I don't know everything!! lol Hope you enjoyed that SD __________________ I don't like Sports and I am not a Doctor! All information given is to be followed at the users risk and is for informational purposes only. My protein code: ?? Dunno was deleted? BSD Code: ?? Dunno was deleted too??