Resistance Training

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.