|
The Best Weight Training Program |
|
|
|
|
Written by SuperHuman
|
|
Thursday, 01 May 2008 |
What’s the best weight training program? The answer depends on your goals.
Weight training can increase muscle endurance, muscle size (hypertrophy), strength, and power. Each fitness component is developed best through specific programs. Australian researchers summarized the best weight training programs for helping people achieve their fitness goals.
• Muscle endurance: 1-3 sets of 15-20 reps, with 30-60 seconds between sets, using single and multi-joint exercises.
• Muscle hypertrophy: 4-6 sets of 8-15 reps, with 1-2 minutes between sets, using single and multi-joint exercises.
• Strength: 3-5 sets of 3-8 reps, with 3-5 minutes between sets, using single and multi-joint exercises.
• Muscle power: 3-5 sets of 1-3 reps (explosively), with 5-8 minutes between sets, using multi-joint exercises.
Designing weight training programs is as much art as science, but these are valid guidelines for achieving different fitness goals. (Sports Med, 35: 841-851, 2005)
|
