Resistance Training Summed-Up Charles Lohman
Repetitions, Sets, & Recovery <ul><li>Repetition (Reps): The execution of a movement in both directions </li></ul><ul><ul>...
The KEY:  Fatigue <ul><li>The KEY:  Fatigue </li></ul><ul><ul><li>Fatiguing  the targeted muscle(s) during the exercise se...
How Many Weekly Sessions? <ul><li>Beginner: 2-3 sessions per week </li></ul><ul><li>Intermediate: 3-4 session per week </l...
How Much Weight, Reps and Sets <ul><li>Hypertrophy </li></ul><ul><ul><li>Novice and Intermediate: </li></ul></ul><ul><ul><...
How Much Weight, Reps and Sets <ul><li>Endurance </li></ul><ul><ul><li>Novice and Intermediate:  </li></ul></ul><ul><ul><u...
Sources <ul><li>ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals – Fourth Edition (ISBN 978189...
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Resistance Training Summed Up

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Resistance Training Summed Up

  1. 1. Resistance Training Summed-Up Charles Lohman
  2. 2. Repetitions, Sets, & Recovery <ul><li>Repetition (Reps): The execution of a movement in both directions </li></ul><ul><ul><li>The movement should be full range </li></ul></ul><ul><ul><li>The movement should be slow and controlled </li></ul></ul><ul><ul><ul><li>DO NOT let momentum move the weight </li></ul></ul></ul><ul><ul><ul><ul><li>Let the muscle(s) move the weight </li></ul></ul></ul></ul><ul><ul><ul><li>In general, </li></ul></ul></ul><ul><ul><ul><ul><li>2-3 seconds to raise the weight and 3-4 seconds to lower the weight </li></ul></ul></ul></ul><ul><li>Set: Performing repetitions in succession without a break between them </li></ul><ul><ul><li>Sets varies (See following slides) </li></ul></ul><ul><li>Recovery (Rest): how long one should reset between sets </li></ul><ul><ul><li>Rest varies, BUT in general, 30 seconds to 2 minutes of rest between sets </li></ul></ul><ul><ul><ul><li>enables proper muscle recovery, reducing fatigue for the next sets </li></ul></ul></ul>
  3. 3. The KEY: Fatigue <ul><li>The KEY: Fatigue </li></ul><ul><ul><li>Fatiguing the targeted muscle(s) during the exercise set is the KEY as long as you stay within the anaerobic energy system! </li></ul></ul><ul><ul><ul><li>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 </li></ul></ul></ul><ul><ul><ul><ul><li>In other words, if you want to do 12 reps make sure the 11 th rep and 12 th rep is ‘difficult’ </li></ul></ul></ul></ul><ul><ul><li>ACE states: </li></ul></ul><ul><ul><ul><li>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 </li></ul></ul></ul>
  4. 4. How Many Weekly Sessions? <ul><li>Beginner: 2-3 sessions per week </li></ul><ul><li>Intermediate: 3-4 session per week </li></ul><ul><li>Advance: 4-7 session per week </li></ul>How Much Weight, Reps and Sets <ul><li>For Strength </li></ul><ul><ul><li>Novice and Intermediate: </li></ul></ul><ul><ul><ul><li>60%-70% 1RM; 8-12 repetitions; 1-3 sets per exercise </li></ul></ul></ul><ul><ul><ul><ul><li>Ex: If your 1RM is 100lbs on the incline dumbbell bench press </li></ul></ul></ul></ul><ul><ul><ul><ul><ul><li>THEN you should ‘try’ to do 60lbs-70lbs 8-12 repetitions for 1-3 sets </li></ul></ul></ul></ul></ul><ul><ul><li>Advanced: 80%-100% 1RM </li></ul></ul>
  5. 5. How Much Weight, Reps and Sets <ul><li>Hypertrophy </li></ul><ul><ul><li>Novice and Intermediate: </li></ul></ul><ul><ul><ul><li>70%-85% 1RM; 8-12 repetitions; 1-3 sets per exercise </li></ul></ul></ul><ul><ul><ul><ul><li>Ex: If your 1RM is 100lbs on the incline dumbbell bench press </li></ul></ul></ul></ul><ul><ul><ul><ul><ul><li>THEN you should ‘try’ to do 70lbs-85lbs 8-12 repetitions for 1-3 sets </li></ul></ul></ul></ul></ul><ul><ul><li>Advanced: </li></ul></ul><ul><ul><ul><li>70%-100% 1RM; 1-12 repetitions; 3-6 sets per exercise </li></ul></ul></ul><ul><ul><ul><ul><li>with the majority of training devoted to 6-12 RM </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Ex: If your 1RM is 100lbs on the incline dumbbell bench press </li></ul></ul></ul></ul><ul><ul><ul><ul><ul><li>THEN you should ‘try’ to do 70lbs-100lbs 1-12 repetitions for 1-3 sets </li></ul></ul></ul></ul></ul>
  6. 6. How Much Weight, Reps and Sets <ul><li>Endurance </li></ul><ul><ul><li>Novice and Intermediate: </li></ul></ul><ul><ul><ul><li>Relatively light loads for 10-15 repetitions </li></ul></ul></ul><ul><ul><li>Advanced: </li></ul></ul><ul><ul><ul><li>Various loading strategies 10-25 repetitions or more for multiple sets </li></ul></ul></ul>I Say - Like Nike be safe , follow the professional recommendations of ACE & ACSM and listen to your body
  7. 7. Sources <ul><li>ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals – Fourth Edition (ISBN 9781890720292) </li></ul><ul><li>American College of Sports Medicine </li></ul><ul><ul><li>acsm.org </li></ul></ul><ul><ul><ul><li>http://www.acsm.org/AM/Template.cfm?Section=Home_Page&CONTENTID=14886&TEMPLATE=/CM/ContentDisplay.cfm&SECTION=20101 </li></ul></ul></ul>
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