Training Volume Based on Goal

Training goals are...

general muscular fitness, muscular endurance, muscular hypertrophy, muscular strength, power: single-effort, power: multiple-effort

general muscular fitness sets

1-4 sets

general muscular fitness reps

8-15 reps

general muscular fitness rest interval

2-3 min

general muscular fitness intensity

20-70 1 RM

muscular endurance sets

2-3 sets

muscular endurance reps

12 or more reps

muscular endurance rest interval

30 sec or less

muscular endurance intensity

67% or less

muscular hypertrophy sets

3-6 sets

muscular hypertrophy reps

6-12 reps

muscular hypertrophy rest interval

30-90 seconds

muscular hypertrophy intensity

67-85%

muscular strength sets

2-6 sets

muscular strength reps

1-6 reps

muscular strength rest interval

2-5 min

muscular strength intensity

85% or higher

power single effort sets

3-5 sets

power single effort reps

1-3 reps

power single effort rest interval

2-5 min

power single effort intensity

80-90 percent

power multiple effort sets

3-5 sets

power multiple effort reps

3-5 reps

power multiple effort rest interval

2-5 min

power multiple effort intensity

75-85%