Podcast
Questions and Answers
Which of the following training goals typically requires the longest periods of rest?
Which of the following training goals typically requires the longest periods of rest?
- Muscular Endurance
- Strength and Power (correct)
- Hypertrophy
- All of the above require the same amount of rest
For a bench press 1RM of 200lb, what is the volume for a hypertrophy training session, assuming 5 sets of 10 repetitions with a 75% load?
For a bench press 1RM of 200lb, what is the volume for a hypertrophy training session, assuming 5 sets of 10 repetitions with a 75% load?
- 2880
- 7500 (correct)
- 5850
- 1500
What is the primary factor that determines the length of the rest period during a training session?
What is the primary factor that determines the length of the rest period during a training session?
- The individual's training experience
- The time of day the workout occurs
- The specific muscle group being trained
- The intensity and volume of the exercise (correct)
What is the primary difference in volume between strength and hypertrophy training sessions?
What is the primary difference in volume between strength and hypertrophy training sessions?
Based on the information provided, what is the most significant factor for hypertrophy?
Based on the information provided, what is the most significant factor for hypertrophy?
When are multiple sets in resistance training recommended?
When are multiple sets in resistance training recommended?
What does the term 'load-volume' refer to in the context of resistance training?
What does the term 'load-volume' refer to in the context of resistance training?
What is the recommended range of repetitions per set for a muscular endurance training program?
What is the recommended range of repetitions per set for a muscular endurance training program?
Which of these is NOT directly related to the primary goal of resistance training?
Which of these is NOT directly related to the primary goal of resistance training?
What does the term 'repetition-volume' refer to in the context of resistance training?
What does the term 'repetition-volume' refer to in the context of resistance training?
What is the relationship between the volume of training and the primary resistance training goal?
What is the relationship between the volume of training and the primary resistance training goal?
What is the recommended volume for power training?
What is the recommended volume for power training?
What are the considerations for choosing the appropriate number of sets to do in a resistance training program?
What are the considerations for choosing the appropriate number of sets to do in a resistance training program?
Flashcards
Load volume formula
Load volume formula
Load-volume = weight units × repetitions × sets, measuring total training load.
Training goals effects
Training goals effects
Different training goals require different volumes: strength, hypertrophy, and endurance.
Strength training volume
Strength training volume
Typical strength training uses higher weights with fewer repetitions and sets.
Hypertrophy training volume
Hypertrophy training volume
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Rest period duration
Rest period duration
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Volume
Volume
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Set
Set
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Repetition-Volume
Repetition-Volume
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Load-Volume
Load-Volume
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Single-Set Training
Single-Set Training
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Primary Resistance Training Goals
Primary Resistance Training Goals
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Hypertrophy
Hypertrophy
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Muscular Endurance
Muscular Endurance
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Study Notes
Training Volume
- Training volume is the total amount of 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 reps per set and the weight lifted per rep.
Exercise Volume
- Multiple versus single sets: Single sets are appropriate for untrained individuals or beginning training. Higher volumes (more sets) are needed to promote strength gains in intermediate and advanced athletes.
- Training status: Beginners may start with one or two sets and increase as training improves.
- Primary resistance training goal: The goal (strength, power, hypertrophy, or muscular endurance) affects the repetition and set volume.
Primary Resistance Training Goal
- Strength and power: Lower volumes (fewer repetitions and/or sets) are used to maximize the quality of exercises.
- Hypertrophy: Increased muscular size is associated with higher training volumes and performing multiple exercises per muscle group.
- Muscular endurance: Many repetitions per set with lighter loads and fewer sets.
Rest Periods
- Time dedicated to recovery between sets & exercises (interset rest) is highly dependent on the training goal, weight lifted, and athlete's training status.
- Strength & Power: Maximal or near-maximal loads require longer rest periods (2-5 minutes)
- Hypertrophy: Needs short to moderate rest periods (30 seconds to 1.5 minutes)
- Muscular Endurance: Very short rest periods (30 seconds or less) are sufficient.
Terminology
- Mechanical work = force x displacement
- Load-volume is a measure of the amount of work done in resistance training. (Weight units x repetitions x sets)
- Intensity is more important for strength/power, while volume is most significant for hypertrophy.
Volume Comparison
- Hypothetical example of bench press volume based on different goals:
- Strength Goal: 4 sets x 4 reps, 90% of 1RM, 2880 total weight lifted
- Hypertrophy Goal: 5 sets x 10 reps, 75% of 1RM, 7500 total weight lifted
- Muscular Endurance Goal: 3 sets x 15 reps, 65% of 1RM, 5850 total weight lifted
Figure & Notes References
- Refer to Haff & Triplett, Essentials of Strength Training & Conditioning, 4th edition, Human Kinetics, 2016, for further details.
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