10 Questions
What is the rest period between exercises in a circuit program?
15-30 seconds
What is the resistance range for each exercise in a circuit program?
40-60% of 1 RM
What is the main benefit of the super set system?
Time efficiency in large groups
In the pyramid (light-to-heavy) system, what happens after each set of 3-5 repetitions with a relatively light resistance?
Increase in resistance
What is the defining feature of the triangle (full pyramid) program?
It includes both light-to-heavy and heavy-to-light systems
What is the main goal of a circuit program?
Improvement in cardiovascular conditioning
Which system of weight training is suitable for individuals with very little time to dedicate to weight training?
Single Set System
What is the drawback of following the same weight training regimen for an indefinite period of time?
Over-training and boredom
How does the strength gain achieved by the single set system compare to that achieved by the multiple set system or a periodization program?
By far less
What is necessary to bring about optimal gains in muscle strength and hypertrophy according to the text?
Mixing and manipulating various systems appropriately
Test your knowledge of various weight training systems and their impact on muscle strength and hypertrophy. Understand the importance of mixing and manipulating different systems for optimal gains, and the drawbacks of sticking to a single regimen indefinitely.
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