Program Design: Volume & Rest PDF

1  Multiple Versus Single Sets Training Status Primary Resistance Training Goal Strength and Power Hypertrophy Muscular Endurance 2   volume: The total amount of weight lifted in a training session.  set: A group of repetitions sequentially per...

1  Multiple Versus Single Sets Training Status Primary Resistance Training Goal Strength and Power Hypertrophy Muscular Endurance 2   volume: The total amount of weight lifted in a training session.  set: A group of repetitions sequentially per- formed before the athlete stops to rest.  repetition-volume: The total number of repetitions performed during a workout session.  load-volume: The total number of sets multiplied by the number of repetitions per set then multiplied by the weight lifted per rep. 33   Multiple Versus Single Sets Single-set training may be appropriate for untrained individuals or during the first several months of training Higher volumes are necessary to promote further gains in strength, especially for intermediate and advanced resistance-trained athletes.  Training Status It is appropriate for an athlete to perform only one or two sets as a beginner and to add sets as he or she becomes better trained. 44   Primary Resistance Training Goal Training volume is directly based on the resistance training goal. Table 15.11 summarizes guidelines for number of repetitions and sets for strength, power, hypertrophy, and muscular endurance. 55 Tab. 17.11. Haff et al. 2016. Essentials of Strength… Human Kinetics   Primary Resistance Training Goal Strength and Power Volume assignments for power training are typically lower than those for strength training in order to maximize the quality of exercise. Hypertrophy Increases in muscular size are associated with higher training volumes and performing three or more exercises per muscle group. Muscular Endurance Programs for muscular endurance involve many repetitions (12 or more) per set, lighter loads, and fewer sets. 6 6   Terminology Used to Quantify and Qualify Mechanical Work Mechanical work = force × displacement Load-volume is a practical measure for the quantity of work performed in resistance training. Load-volume = weight units × repetitions x sets Intensity (quality) tends to be more important for power/strength goals, while volume (quantity) seems to be most significant for hypertrophy. 77   How does the volume actually compare based on the training goal? Let’s assume that this person has a bench press 1RM of 200lb and see how the total amount of weight lifted per workout is different based on a specific training goal. TOTAL Goal Sets Reps Load Weight Volume Strength 4 4 90% 180 2880 Hyper- trophy 5 10 75% 150 7500 Muscular Endur. 3 15 65% 130 5850 8  Strength and Power Hypertrophy Muscular Endurance 9   The time dedicated to recovery between sets and exercises is called the rest period or interset rest.  The length of the rest period between sets and exercises is highly dependent on the goal of training, the relative load lifted, and the athlete’s training status. 10 10   Strength and Power  Maximal or near-maximal loads require longer rest periods.  Guidelines range from 2 to 5 minutes.  Hypertrophy  Short to moderate rest periods are required.  Typical strategies range from 30 seconds to 1.5 minutes.  Muscular Endurance  Very short rest periods of 30 seconds or less are required. Tab. 17.12. Haff et al. 2016. Essentials of Strength… Human Kinetics 11 11   Haff & Triplett. Essentials of Strength Training & Conditioning, 4th edition. Human Kinetics, 2016. 12 12