Weight Training Parameters

Flashcards based on lecture notes about stability, endurance, hypertrophy, strength, and power, including reps, sets, %1RM, and rest times.

is associated with Hypertrophy

8-10 Reps

is associated with Strength

3-5 Reps

is associated with Power

1-2 Reps

For Maximum , you should do & , with .

6 Sets, 95-100 %1RM, 5 Minutes Rest

To build general , you should do & , with .

5 Sets, 90-95 %1RM, 4-5 Minutes Rest

For strength training, a program might include , , and a rest period of .

5 Sets, 85-90 %1RM, 3-4 Minutes Rest

A workout aiming for strength may use , , , with rest times of .

5-6 Reps, 4 Sets, 80-85 %1RM, 2-3 Minutes Rest

An exercise routine focusing on strength may use , , , and rest times of .

6-8 Reps, 4 Sets, 75-80 %1RM, 2 Minutes Rest

For hypertrophy, a routine could involve , , , and rest times lasting .

10-12 Reps, 3 Sets, 70-75 %1RM, 90 Seconds to 2 Minutes Rest

When aiming for hypertrophy, a program might have , , , and a rest period of .

12-15 Reps, 3 Sets, 65-70 %1RM, 60 Seconds Rest

For endurance, a training schedule may use , , , with rest times lasting .

15-18 Reps, 2 Sets, 60-65 %1RM, 45-60 Seconds Rest

In endurance training, a session may consist of , , , and rest times of .

18-20 Reps, 2 Sets, 55-60 %1RM, 30-45 Seconds Rest

To improve stability, you might perform , , , with rest.

20-25 Reps, 1 Set, <50 %1RM, 0-30 Seconds Rest