advanced workout program

Name _______________

Age ________ yr

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Table 19.1

American College of Sports Medicine Recommendations for Advanced Resistance Training ( 1 , 2 )

Muscle Strength

Hypertrophy

Muscle Endurance

Power

Muscle action

CON, ECC, and ISOM

CON, ECC, and ISOM

CON, ECC, and ISOM

CON, ECC, and ISOM

Intensity and repetitions

Cycling loads of 80%–100% of 1-RM.

A loading range of 70%–100% of 1-RM be used for 1–12 repetitions per set in periodized manner such that the majority of training is devoted to 6–12 RM and less training devoted to 1–6 RM loading.

Various loading strategies (10–25 repetitions or more) in periodized manner

Heavy loading (85%–100% of 1-RM) for ↑ force, light-to-moderate loading (30%–60% of 1-RM for upper body exercises, 0%–60% of 1-RM for lower body exercises) performed at an explosive velocity for ↑ RFD, 1–6 repetitions in periodized manner

No. sets per exercise

Multiple sets (3–6)

Multiple sets (3–6)

Multiple sets (3–6)

Multiple sets (3–6)

Exercises

Unilateral and bilateral single- and multiple-joint exercises should be included with emphasis on multiple-joint exercises. Emphasis be placed on free-weight exercises with machine exercises used to compliment program needs.

Unilateral and bilateral single- and multiple-joint free weight and machine exercises

Unilateral and bilateral multiple- and single-joint free weights and machine exercises

Unilateral and bilateral multiple-joint free weight exercises

Exercise order

Large muscle group exercises before small muscle group exercises, multiple-joint exercises before single-joint exercises, higher intensity exercises before lower intensity exercises, or rotation of upper and lower body or opposing exercises

Large muscle group exercises before small muscle group exercises, multiple-joint exercises before single-joint exercises, higher intensity exercises before lower intensity exercises, or rotation of upper and lower body or opposing exercises

Various sequencing combinations

Similar to strength training

Rest intervals

At least 2–3 min for structural exercises using heavier loads. For assistance exercises, a shorter rest period length of 1–2 min may suffice.

Correspond to goals of each exercise: 2–3 min may be used with heavy loading for structural exercises, and 1–2 min may be used for other exercises of moderate-to-moderately high intensity.

Short rest periods, for example, 1–2 min for high-repetition sets (15–20 repetitions or more), <1 min for moderate (10–15 repetitions) sets. For circuit training, rest periods should correspond to time needed to get from one exercise to another.

At least 2–3 min for structural exercises when intensity is high; shorter rest interval (1–2 min) for assistance exercises

Repetition velocity

A continuum of velocities from unintentionally slow to fast CON velocities and should correspond to the intensity.

Slow, moderate, and fast repetition velocities depending on the load, repetition number, and goals of the exercise

Intentionally slow with moderate repetition number (10–15); moderate to faster with large number of repetitions (15–25 or more)

Fast

Frequency

4–6 d ∙ wk−1

4–6 d ∙ wk−1

4–6 d ∙ wk−1

4–5 d ∙ wk−1