TRAINING METHODS
Structuring your workouts in resistance training
There are 3 basic goals that are sought after in weight lifting: Endurance, Hyper-trophy (growth), and strength. To a certain degree you can benefit in each area from resistance training but some methods of lifting will achieve a more specific result.
Here are some general rules for the beginner/intermediate exerciser.
ENDURANCE TRAINING:
2-3 sets
12-15 reps
<70%>
30-60 sec of rest between exercises
30-60 minute workout
HYPER-TROPHY:
3-6 sets
8-12 reps
70-80% of max weight
30-60 sec of rest between exercises
30-60 minute workout
STRENGTH:
3-5 sets
1-6 reps
>80% of max weight
120 +/- of rest
40-80 minute workout
The more advanced you are the better you will become at gauging your % of max weight, pushing yourself with more reps and sets, and extending the duration of your workout.
I am a big proponent of increasing the number of reps as your fitness and strength levels rise. If you have been doing the 3 set workout for a while you will see a difference adding 1-2 more sets to your foundation exercises like bench press and squat.
