Podcast
Questions and Answers
Which training goal benefits most from a higher training volume?
Which training goal benefits most from a higher training volume?
- Strength
- Muscular power
- Hypertrophy (correct)
- Power
What rest period length is typically recommended for maximizing hypertrophy?
What rest period length is typically recommended for maximizing hypertrophy?
- More than 5 minutes
- 2-5 minutes
- 30 seconds to 1.5 minutes (correct)
- Less than 30 seconds
A person with a 200lb bench press 1RM is training for muscular endurance and performs 3 sets of 15 reps with 130lb. What is their total weight volume?
A person with a 200lb bench press 1RM is training for muscular endurance and performs 3 sets of 15 reps with 130lb. What is their total weight volume?
- 7500lb
- 5850lb (correct)
- 2880lb
- 9750lb
Which of the following is the MOST important factor when training for power/strength goals?
Which of the following is the MOST important factor when training for power/strength goals?
What is the MOST appropriate rest period for someone training with maximal or near-maximal loads?
What is the MOST appropriate rest period for someone training with maximal or near-maximal loads?
Which of the following is the MOST accurate definition of repetition-volume?
Which of the following is the MOST accurate definition of repetition-volume?
What is the MOST appropriate application of single-set training?
What is the MOST appropriate application of single-set training?
How do volume assignments typically differ when comparing strength and power training?
How do volume assignments typically differ when comparing strength and power training?
What is the defining characteristic of muscular endurance programs regarding repetitions?
What is the defining characteristic of muscular endurance programs regarding repetitions?
As an athlete becomes better trained, what adjustment to training volume is MOST appropriate?
As an athlete becomes better trained, what adjustment to training volume is MOST appropriate?
Which of the following is the formula for mechanical work?
Which of the following is the formula for mechanical work?
What role does training volume play in achieving specific resistance training goals?
What role does training volume play in achieving specific resistance training goals?
What is the MOST prominent factor associated with increases in muscular size (hypertrophy)?
What is the MOST prominent factor associated with increases in muscular size (hypertrophy)?
Flashcards
Load-volume
Load-volume
The total weight lifted in a workout, calculated as weight units × repetitions × sets.
Intensity vs. Volume
Intensity vs. Volume
Intensity relates to quality for strength; volume relates to quantity for hypertrophy.
Strength Training Goals
Strength Training Goals
Focus on low reps with high load and longer rest periods (2-5 mins).
Hypertrophy Training Goals
Hypertrophy Training Goals
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Muscular Endurance Training Goals
Muscular Endurance Training Goals
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Multiple Sets
Multiple Sets
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Single Sets
Single Sets
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Training Status
Training Status
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Volume
Volume
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Set
Set
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Repetition-Volume
Repetition-Volume
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Primary Resistance Training Goal
Primary Resistance Training Goal
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Study Notes
Training Volume
- Training volume refers to the total weight lifted during a training session.
- A set is a group of repetitions performed before resting.
- Repetition volume is the total number of repetitions in a workout session.
- Load volume is the total number of sets multiplied by repetitions per set, then multiplied by weight lifted per repetition.
Exercise Volume
- Multiple versus single sets, training status, and the primary resistance training goal all affect exercise volume.
- Strength and power
- Hypertrophy
- Muscular endurance
Training Status
- Single-set training is appropriate for untrained individuals or during initial training months.
- Higher volumes are necessary for intermediate and advanced athletes to promote strength gains.
- Beginners should start with one or two sets, adding more as they become more trained.
Primary Resistance Training Goal
- Training volume depends on the training goal (strength, power, hypertrophy, or endurance).
- Table 15.11 provides guidelines for repetitions and sets for each goal.
- Specific Examples (from Table 17.11)
- Strength: 2-6 repetitions, 2-6 sets
- Power (single-effort): 1-2 repetitions, 3-5 sets
- Power (multi-effort): 3-6 repetitions, 3-6 sets
- Hypertrophy: 6-12 repetitions, 3-6 sets
- Muscular Endurance: 12+ repetitions, 2-3 sets
Rest Periods
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Rest periods are the recovery time between sets and exercises.
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The length of rest periods depends on the training goals, the intensity of the exercise, and the athlete's training status.
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Strength and Power: 2-5 minutes
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Hypertrophy: 30 Seconds to 1.5 minutes
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Muscular Endurance: 30 Seconds or less
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