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

6,196 topics, 38,212 posts

Motivation & Support

8,527 topics, 41,799 posts

App Updates

6 topics, 34 posts

Ask the Pros

706 topics, 1,796 posts

Workouts and Programs

2,881 topics, 12,168 posts

Trainer Tools

3 topics, 15 posts

Featured Training Programs

Weight Loss 2

Weight Loss 2

Moderate Time 4 Weeks
At-Home Bootcamp

At-Home Bootcamp

Moderate Time 4 Weeks
Weight Loss 1

Weight Loss 1

Casual Time 4 Weeks
Kettlebell: Stabilize

Kettlebell: Stabilize

Casual Time 3 Weeks
Cross Training with Yoga

Cross Training with Yoga

Intense Time 4 Weeks
Lose It. Tone It!

Lose It. Tone It!

Casual Time 4 Weeks

Featured Workouts

Big Booty, Tight Belly

Big Booty, Tight Belly

Moderate Ic_time_32x32 11 mins  
Lower Body  
Full Body Beatdown

Full Body Beatdown

Casual Ic_time_32x32 17 mins  
Lower Body   Ic_workout_dumbbell_32x32 Chair
Hella Planks

Hella Planks

Moderate Ic_time_32x32 12 mins  
Core  
Max Cardio

Max Cardio

Intense Ic_time_32x32 22 mins  
Lower Body  
Max Cardio

Max Cardio

Intense Ic_time_32x32 22 mins  
Lower Body  
Desk Break

Desk Break

Casual Ic_time_32x32 6 mins  
Lower Body   Ic_workout_dumbbell_32x32 Chair