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

6,236 topics, 38,246 posts

Motivation & Support

8,509 topics, 41,722 posts

App Updates

16 topics, 51 posts

Ask the Pros

725 topics, 1,848 posts

Workouts and Programs

2,896 topics, 12,165 posts

Trainer Tools

10 topics, 37 posts

Featured Training Programs

Best Bodyweight Flex II

Best Bodyweight Flex II

Moderate Time 3 Weeks
Functional Fitness 1.0

Functional Fitness 1.0

Casual Time 3 Weeks
Weight Loss Bootcamp

Weight Loss Bootcamp

Intense Time 3 Weeks
Brazilian Booty Butt

Brazilian Booty Butt

Moderate Time 4 Weeks
Body Blast Bootcamp

Body Blast Bootcamp

Intense Time 4 Weeks
Lose It. Tone It!

Lose It. Tone It!

Casual Time 4 Weeks

Featured Workouts

Warm Up!

Warm Up!

Casual Ic_time_32x32 7 mins  
Lower Body  
Learn to HIIT

Learn to HIIT

Moderate Ic_time_32x32 30 mins  
Legs  
Core Galore

Core Galore

Intense Ic_time_32x32 16 mins  
Core  
Step It Up

Step It Up

Casual Ic_time_32x32 20 mins  
Lower Body   Ic_workout_dumbbell_32x32 Box or Step
Body Kickstart

Body Kickstart

Moderate Ic_time_32x32 18 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbell, Bench, Jump Rope
Torso Shorty

Torso Shorty

Intense Ic_time_32x32 10 mins  
Core