Resistant Training: Maximize You Goals

1 post | Original | Recent
 
Image_thumb
139 Posts
Jan 14, 2014 7:09pm
via Android

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.

20 Jan
Great subject Brian can you explain RM in a little more detail please, such as do you go through each exercise in your program and get a benchmark weight for each?. Cheers Appreciate it.
21 Jan
Yes you should do a 1 RM for each exercise you are going to perform. This can take some time to get them all but afterwards you can just plug in the values and go. If you are looking at finding your 1 RM make sure it is the maximum amount of weight you can lift properly only once. If you get 2 reps in, stop, add weight and rest 3-5 minutes before attempting the next weight. The last time i did this routine I found my 1 RM for Squats Dead lift Bench press Hamstring curls Leg extension Seated...
Reply


Skimble-workout-trainer-download-app-recommended-programs

Download_app_store_ios Download_google_play_android_172x51


Workout Trainer Forums

Welcome Wagon

6,262 topics, 38,299 posts

Motivation & Support

8,520 topics, 41,735 posts

App Updates

27 topics, 67 posts

Ask the Pros

732 topics, 1,862 posts

Workouts and Programs

2,900 topics, 12,144 posts

Trainer Tools

14 topics, 43 posts

Featured Training Programs

50 Push-Up Challenge

50 Push-Up Challenge

Moderate Time 3 Weeks
Shredded

Shredded

Intense Time 3 Weeks
Bottoms Up

Bottoms Up

Moderate Time 2 Weeks
Functional Fitness 1.0

Functional Fitness 1.0

Casual Time 3 Weeks
Body Blast Bootcamp

Body Blast Bootcamp

Intense Time 4 Weeks
Intro HIIT

Intro HIIT

Casual Time 4 Weeks

Featured Workouts

Full Body Burn

Full Body Burn

Casual Ic_time_32x32 16 mins  
Full Body   Ic_workout_dumbbell_32x32 Wall
Lattes & Pilates

Lattes & Pilates

Moderate Ic_time_32x32 30 mins  
Core  
Strong Abs

Strong Abs

Moderate Ic_time_32x32 11 mins  
Core  
BOSU Blitz

BOSU Blitz

Intense Ic_time_32x32 20 mins  
Legs   Ic_workout_dumbbell_32x32 BOSU
Dynamic Stretch

Dynamic Stretch

Casual Ic_time_32x32 8 mins  
Full Body  
Yin Yoga

Yin Yoga

Casual Ic_time_32x32 34 mins  
Yoga