Resistance TrainingSummed-Up

Charles Lohman

Repetitions, Sets, & Recovery• Repetition (Reps): The execution of a movement in both

directions– The movement should be full range– The movement should be slow and controlled

• DO NOT let momentum move the weight– Let the muscle(s) move the weight

• In general,– 2-3 seconds to raise the weight and 3-4 seconds to lower the weight

• Set: Performing repetitions in succession without a break between them– Sets varies (See following slides)

• Recovery (Rest): how long one should reset between sets– Rest varies, BUT in general, 30 seconds to 2 minutes of rest

between sets• enables proper muscle recovery, reducing fatigue for the next sets

The KEY: Fatigue• The KEY: Fatigue

– Fatiguing the targeted muscle(s) during the exercise set is the KEY as long as you stay within the anaerobic energy system!

• Ex: if you are doing the incline dumbbell bench press then make sure the last rep is ‘difficult’ and the set lasts no longer than 90 seconds

– In other words, if you want to do 12 reps make sure the 11th rep and 12th rep is ‘difficult’

– ACE states:• muscular endurance, strength, and size are approximately

the same whether you perform 5 repetitions to fatigue in 30 seconds, 10 repetitions to fatigue in 60 seconds, or 15 repetitions to fatigue in 90 seconds

How Many Weekly Sessions?• Beginner: 2-3 sessions per week• Intermediate: 3-4 session per week• Advance: 4-7 session per week

How Much Weight, Reps and Sets• For Strength

– Novice and Intermediate: • 60%-70% 1RM; 8-12 repetitions; 1-3 sets per exercise

– Ex: If your 1RM is 100lbs on the incline dumbbell bench press» THEN you should ‘try’ to do 60lbs-70lbs 8-12 repetitions for

1-3 sets

– Advanced: 80%-100% 1RM

How Much Weight, Reps and Sets

• Hypertrophy– Novice and Intermediate:

• 70%-85% 1RM; 8-12 repetitions; 1-3 sets per exercise– Ex: If your 1RM is 100lbs on the incline dumbbell bench press

» THEN you should ‘try’ to do 70lbs-85lbs 8-12 repetitions for 1-3 sets

– Advanced: • 70%-100% 1RM; 1-12 repetitions; 3-6 sets per exercise

– with the majority of training devoted to 6-12 RM– Ex: If your 1RM is 100lbs on the incline dumbbell bench press

» THEN you should ‘try’ to do 70lbs-100lbs 1-12 repetitions for 1-3 sets

How Much Weight, Reps and Sets• Endurance

– Novice and Intermediate: • Relatively light loads for 10-15 repetitions

– Advanced: • Various loading strategies 10-25 repetitions or more for

multiple sets

I Say - Like Nike

be safe, follow the professional recommendations of ACE & ACSM and listen to your body

Sources

• ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals – Fourth Edition (ISBN 9781890720292)

• American College of Sports Medicine– acsm.org

• http://www.acsm.org/AM/Template.cfm?Section=Home_Page&CONTENTID=14886&TEMPLATE=/CM/ContentDisplay.cfm&SECTION=20101