What is the type of training effect to achieve? Strength, Endurance, Hypertrophy, Functional Strength, Relative Strength, and Cardio-Dance Aerobic are all variables. Choosing the correct training, technics, skills, and the training environment. The posture and correct exercises, the health and fitness benefits, and the preparation for more physical demanding training. In order to reach outstanding results appropriately. Here are the specific guidelines to follow:

1. THE SELECTION OF
APPROPRIATE TRAINING EFFECT
The mix of training in exercise selection and the
benefits in training program

2. Preference Training Variables
The must important aspect is to decide what is the type of training effect to achieve. The mix
of training variables in exercise selection movements, reps, intensity, volume, sets, rest,
tempo and time in tension, when attempting to design a particular class or training program.
Strength, Endurance, Hypertrophy, Functional strength, Relative Strength, or Cardio aerobic,
Dance are all variables. and choosing the correct training effect and previous fitness or
training level, current physical conditions, the technical knowledge, abilities, skills and the
training environment. focused on posture and appropriate exercise, are fully beneficial in the
training process, monitoring improvement, progression, regression and the preparation for
more demanding training to achieve outstanding results. In order to correct and reach
effective training appropriately there are specific recommendations to follow in relation to
select different training variables:
• Exercise selection
• Intensity & density
• Reps & maximum reps
• Tempo & time under tension
• Sets & volume
• Rest & recovery periods
• Frequency training

3. Range Diversity
The selection of appropriate repetition
range is one of the most important training
variables in a training program. Reps
range influences other training variables
such as the tempo, sets, and rest. The
intensity and reps range are intrinsically
linked and proportional as the reps range
decreases the intensity increases.
The maximal voluntary contractions are
essential for strength training and the
intensity used is a reflection of MR
(maximum reps), this is the maximum
weight lifted for the number of reps given
which means that the chosen weight
should go to concentric failure repetition.
you must go to failure in order to achieve
that incredible effect, each particular reps
range has a specific training result.

4. REPS RANGE INTENSITY TRAINING
EFFECT
1-6 MR 85-100% of 1 MR Relative Strength
6-8 MR 80-85 % Functional strength
8-12 MR 70-80 % Hypertrophy
12 + MR 60-70% or less Strength Endurance
Range

5. Intensity Display
Is very important to pay special attention to Low-Intensity training (high reps), using high-
intensity reps range and advanced training system for beginners will originate long-term
overreaching that eventually leads to Plato effect and overtraining.
The recommend 12-15 reps strength-endurance is the most beneficial for the preparation
stage of training, it is important to realise that there is a lot of proof and confirmation to show
that maximal strength is only achievable at (70-80%) of (1 MR). in others case studies show
that minimal level should be (60-70%) but this is more only for beginners to resistance
training.
Using lower reps ranges with muscle groups with high percentages of fast twitch fibres like
the biceps or hamstrings (semimembranosus, semitendinosus, and biceps femoris) is
beneficial for those in the explosive move, and speed, or sports specific with high neurological
and coordination demand, with potential stabiliser fatigue.
Using high intensity (85-100%) of (1RM) Low reps ranges must be used for those to adapt to
the reps. The minimal threshold to elicit a training effect will gradually increase. The minimal
threshold may be 12-15 reps at (70%), for beginners recommend to do 8 reps or less in order
to have any influence on maximal strength. It is important to consider low reps and high
intensities are not used too frequently as this might contribute in overtraining.

6. Reps Election
Using mid-rep ranges causes great muscular and hypertrophy response and increases growth
hormone. use higher rep ranges with muscle groups with higher percentages of slow twitch fibres and
beginners to endurance training as part of their stage preparation.
Tempo Is the time under tension and speed of movement, is one of the variables, that is neglected for
variation within a periodised program, in fact, the variation in the tempo may be critical for prolonged
strength development particular for pro-elite athletes in bodybuilding, power lifting, and sports specific.
Design the desired tempo for the selected exercise in very basic terms, slow - moderated (fast), this may be
insufficient, here some examples of different methods for showing tempo:
1. Barbell Squat-Bench Press 3-4 sets, 6-8 reps 4.1.1.0 120s
• These 4 digits describe tempo for every different phase of the exercise (eccentric- isometric). (concentric-
isometric).
Use this formula to understand the tempo.
• 4 seconds for eccentric phase, controlling phase from standing position to the bottom position.
• 1 second for isometric phase, the pause in the bottom position.
• 1 second for concentric phase, the exercising phase from bottom position to the standing position.
• 0 second for the isometric phase, the pause in the standing position. or holding posing.
The numbers won't change for each exercise, no matter whether the exercise is executed with a concentric
or eccentric phase first it is always written as (eccentric-isometric)-(concentric-isometric).

7. Speed Option
The speed of the movement determines a
number of things including the amount of
tension developed, the use of mechanical
energy such as the stretch-shortening
cycle and the load. This has implications
for the outcome of the training effect.
Using the mechanical properties of the
stretch shortening cycle will increase more
neurological adaptations for relative
strength and power whilst increasing the
muscular tension can increase more
morphological and physiological changes
for high hypertrophy.

8. Time Under Tension
Time Under Tension: Describes how long a muscle or group of muscles is under contractile
stress. Time under tension (TUT) is calculated by multiplying the repetitions by the tempo or
total time for each repetition.
• 6 reps 4.1.1.0, then total (TUT) for that set would be 6 x 6s or 36sec this will describe the
training effect, elicited from and different times under tension.
It is important to know the total time under tension for a set or the desired training effect may
not be achieved:
• 10 reps Squat or Chest press at estimated tempo of 1.0.1.0 will take about 20 seconds to
complete the set.
The desired training effect should dictate the total time under tension, this should be the first
and most important thing when selecting the repetitions and tempo. These training variables
are highly interconnected. The eccentric tempo will vary depending on the desired training
effect. For preparation and hypertrophy training the usual range is 3-6 seconds for the
eccentric phase, for functional and relative strength 1-3 seconds is used. The eccentric
duration will also be affected by the range of motion of the exercise.

9. Time Under Tension (TUT) Dominant Training Effect
1-20 sec Speed Strength-Maximal
Strength
20-40 sec Functional Strength
40-70 sec Hypertrophy
50-70 sec Strength Endurance
Time Under Tension TUT

10. Tempo Range
• The section of the mid-isometric tempo will vary depending on the desired training effect. If
more muscular tension is desired for hypertrophy effects, the isometric pause should be
increased to reduce the effect of the stretch shortening cycle, up to 4 sec to eliminate the
elastic energy from the eccentric phase, for strength training this period should be 0-2
seconds and 0 for power training.
• The selection of concentric tempo will vary depending on the desired training effect, the
majority of training effect must be with concentric tempos of 1 sec or less this will recruit the
desired fast twitch fibres, moving as fast as possible.
• The selection of isometric tempo will vary depending on the desired training effect. There are
strong arguments for inclusion of intra-set pauses in a biomechanics advantages position for
the recruitment of fast twitch fibers, these can be up to 10-15 seconds in duration (cluster
training).
• The selection for fast tempo, it is critical that basic threshold or strength is achieved prior to
start explosive strength training program.
• The selection of sets & volume is the key to achieve strength using multiple sets, this will lead
to higher and quicker strength gain and for each training effect. there is an optional and upper
limit to the number of sets required.

11. Training Effect Reps Intensity Time Under
Tension Rest/Sets/Exercise
Relative Strength 1-6 / 5-12 85-100 1-20 180-
300s
Functional Strength 6-8 80- 85 20-40 129-
180s 4-8
Hypertrophy 8-12 70-80 40-70 90-
120s 4-8
Strength endurance 12+ 70-less 50-120 10-
90s 2-4
Tempo

12. Sets Choice
Use more sets to achieve gains in size and functional relative strength. Hypertrophy gains will
be trigged by the greater volume causing increases in testosterone and growth hormone.
Functional-relative strength gains with high sets will be gained by better recruitment of the fast
twitch fibres for athletes with a great percentage of fast twitch fibres, a greater number of sets
will elicit more increase in strength. If a program has only a few specific exercises, then more
sets should be undertaken on these exercises to focus strength in particular planes or for
particular movement patterns.
• Reduce sets in exercises with large repetition ranges, longer time under tension or in
sessions with more exercises.
• List of an optional minimum volume of set per session to achieve the desired training effect.
Controlling and monitoring the appropriate sets carefully is the best way to prevent
overtraining and Plato effect. If the athlete drops off 2-3 reps from one set to the next move or
exercise, then reduce the volume rather than reducing the intensity, it is very important that
the adjustment of the number of sets for a particular training, sport or for a particular individual
in order to maximise performance and improvements.

13. Training
Effect Reps Intensity Range Reps/Session Sets/Sessi
on
Relative strength 1-6 85-100% 95-100 12-
20 6-20
90-95 20-
35 6-12
85-90 28-
60 9-20
Functional strength 6-8 80-85% 80-85 55-
85 8-27
Hypertrophy 8-12 70-80% 75-80 70-
110 22-35
Intensity Sets-Reps/Session Range

14. Difference Of Rest Period
The elemental selection of the appropriate rest period depends on which goal is being targeted, the
higher the intensity and the lower the reps range the longer the rest periods. Adequate rest period
ensures that the energy system being targeted recovers fully between sets.
Relative strength training targets the anaerobic lactate ATP-CP system which takes up to 4-5 minutes to
completely replenish the ATP-CP stores, it also primarily targets the neurological system which takes
much longer to recover than the muscles being used, many do not appreciate the importance of these
rest periods and as such only allow a few minutes rest, this will cause inadequate rest periods and the
desired training effect on the neurological system will not be achieved.
• The selection of the rest period will vary on the exercise. Those exercises which have a longer range of
motion, that recruit more muscle mass or are neurologically more demanding will require longer rest
period for adequate recovery.
• The selection of rest period will vary depending on the individual participants or athletes, the larger the
athlete the longer the rest period needed will be because of the different fiber composition. As an
adaptation over a period of time, for any particular time under tension, an athlete may well require less
time to recover between sets.
Other considerations with rest periods: The rest interval can be manipulated to affect the hormonal
response, keeping the rest intervals shorter will increase production of testosterone and growth hormone,
pairing antagonistic muscle groups push-pull in the upper body or lower body pairs can allow for a shorter
rest period and large volume of work for the session.

15. Training Effect Reps Intensity TUT Rest Period
Relative Strength 1-6 85-100% 1-2s 180-300s
Functional Strength 6-8 80-85% 20-40s 120-180s
Hypertrophy 8-12 70-80% 40-70s 90-120s
Strength Endurance 12+ 70%-less 50-120s 10-90s
Resting Period

16. Important Consideration
• Intra-set rest periods 10-20 seconds in the advanced training system of cluster training
should not necessarily be chastised, and may, in fact, favour the recruitment of the higher
threshold motor fibre units.
• Periodisation happens when an individual gradually becomes accustomed to the stress of a
particular session and, because of this principle of acclimatisation, instructors must progress
and vary the exercises selected, the repetition range, the number of sets the tempo, the rest
periods and the order of the exercises movements, in order to progress their clients or
athletes towards a particular goal, it is this ability to balance out acclimatisation with the
specificity of training to reach a particular goal that forms the basis of periodisation.
• Preparation phase is always the initial training phase for beginners to resistance training and
might last up to 6-12 months, the aim of this phase of training should be to prepare the body
for more extensive or intensive training such as for hypertrophy, functional and relative
strength. The client should reach a certain foundation of skill, structural stability and balance
prior to commencing more advanced training.
• Ensure to master the foundation movement patterns without restriction, compensation or
pain. (squat, lift, pull, press, rotate, smash, carry-moving, gait-locomotion)

17. Key Points
In the training session keep close
observation assessing and evaluate your
performance considering the weak points:
• Agonist strength.
• Antagonist strength balance.
• Connective tissue strength.
• Muscular system tolerance and loads.
Always ensure that particular individuals
can perform through a full range of motion
with good stability and balance at a slower
tempo prior to increasing the tempo with
more dynamic exercises.