Training variables

ACSM sets for strength

2-3

ACSM sets for power

NA

ACSM sets for hypertrophy

>10sets/week

ACSM sets for endurance

NA

ACSM reps for strength

Less than 5

ACSM reps for power

NA

ACSM reps for hypertrophy

>15

ACSM reps for endurance

NA

ACSM Rest for all

Self regulatory

ACSM Load for strength

>80%

ACSM Load for Power

30-100%

ACSM Load for hypertrophy

30-70

ACSM Load for endurance

NA

NSCA Sets for strength

2-6

NSCA Sets for power

3-5

NSCA Sets for hypertrophy

3-6

NSCA Sets for hypertophy

3-6

NSCA Sets for endurance

2-3

NSCA Reps for strength

1-6

NSCA Reps for power

1-5

NSCA Reps for hypertrophy

6-12

NSCA Reps for endurance

>12

NSCA rest for strength

2-5 min

NSCA rest for power

2-5 min

NSCA rest for hypertrophy

30-90secs

NSCA rest for endurance

<30 seconds

NSCA load for strength

>85%

NSCA load for power

75-90%

NSCA load for hypertrophy

67-85%

NSCA load for endurance

67%

Exercise selection for ACSM

4-8 per exercise

Training frequency for beginers

48-72 hours between, 2-3 days/week

Training frequency for intermediate

24-48 hours between, 3-4days/week

Training frequency for advanced

24-48 hours between, >4days/week

Exercise order

Smallest to largest, unilateral to bilateral, least complex to most complex