Resistant Training: Maximize You Goals
The driving force behind any exercise routine should be your individual goals. Your goals should be set prior to the start of your routine, they should be reasonably obtainable and easily monitored. The set up of a good individual exercise routine should be designed with a specific goal in mind because your number of repetitions, sets, weight load and rest time will vary depending on if your goal is to achieve greater STRENGTH , POWER, HYPERTROPHY(growth) or ENDURANCE(tone). For strength you should lift weights that are greater than 85% of your 1 RM max, perform less than 6 reps. Perform 2-6 sets with rest of 2-5 minutes between sets. Power: 80%-90% of 1 RM. 1-2 reps. 3-5 sets with 2-5 minute rest. Hypertrophy: 67% -85%. 6-12 reps. 3-5 sets. With 30 second to 1 minute rest. Endurance: less than 67% of your 1 RM max. Over 12 reps. 2-3 sets. With less than 30 seconds rest. Your 1 RM max is the maximum amount of weight you can safely lift one time without assistance and with PROPER form.