Weight Sets, Reps, and Intensity Guidelines

J

Jrahien

0
Here's something that I pulled out of my classes. These aren't definite guidelines, but they're good recommendations for training muscular strength, endurance, and hypertrophy (size).

Note: 1RM = 1-Rep Max

Endurance

Frequency: 2-4 days/week
Intensity (Of 1RM): 40% - 65%
Sets 1-4
Reps: 12-25
Time 20s - 60s
Rest Between Sets: 20s - 1 minute


Hypertrophy

Frequency: 2-4 days/week
Intensity (Of 1RM): 70% - 80%
Sets 1-6
Reps: 8-12
Time 15s - 30s
Rest Between Sets: 1 minute


Strength

Frequency: 2-4 days/week
Intensity (Of 1RM): 80% - 100%
Sets 1-5
Reps: 6-8
Time 10s - 15s
Rest Between Sets: 1-3 minutes
 
good guideline, if I was to strength train I would aim for muscle failure at around 5-6reps.
 
They are fine guidelines, buuuut if you really want to get stronger you have to train more often, and you should never go to failure!!!! Take a look at power lifters, they are often training 5-8 times a week, and they will never go failure unless they are trying to make a new personal record! Often they are training dynamic training, were the focus is to get speed in the lift therefore they don’t over 60% of 1RM but they have 8-12 set with only 2 rep….
And you would have to take a longer pause between set.

I would give these guide lines for strength traing:
Beginner:
Frequency: 3-5 training sessions/week
Intensity (of 1RM): 50-95%
Set: 4-12
Rest between set: 45 sec (if you are doing dynamic training) – 5min.

Intermediate/advanced:
Frequency: 5-8 training sessions/week
Intensity (of 1RM): 50-95%
Set: 4-12
Rest between set: 45 sec (if you are doing dynamic training) – 5min.
 
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