KHS 405 Lecture 10: Resistance Training Program
Design questions with accurate answers
# sets per workout Ans✓✓✓ - ↑ sets for large muscles
- ↓ sets for high intensity and vice versa
- Anabolic steroids ↑ to high volume
1-8 RM Ans✓✓✓ - High strength/power zone
- Moderate high-intensity endurance
- Low low-intensity endurance
15-25+ RM Ans✓✓✓ - Low-intensity endurance zone
- Moderate high-intensity endurance
- Low strength/power
2-3 exercises for 8 sets Ans✓✓✓ Largest effect size for muscle strength
8-15 RM Ans✓✓✓ - High-intensity endurance zone
- Moderate low-intensity endurance
- Moderate strength/power
Absolute (small) Increases Ans✓✓✓ Desired workout zone = 8 reps.
Increase weight when 8 reps are performed for all sets
,Acute Program Variables Ans✓✓✓ - Muscle action
- Load
- Volume
- # sets per exercise
- # sets and exercises per workout
- # of repetitions per set
- Exercise selection and workout structure
- Exercise order
- Rest intervals
- Repetition velocity
- Frequency
Advanced endurance training: Ans✓✓✓ Various loading strategies
should be used for multiple sets per exercise (≥ 10-25 reps) periodized
for high volume
Advanced Intensity Ans✓✓✓ > 85% of 1RM
Advanced muscle hypertrophy recommendations Ans✓✓✓ 70-100% of
1RM for 1-12 reps, 3-6 sets per exercise in a periodized manner such
that the majority of training is devoted to 6-12 RM and less training
devoted to 1-6 RM
, Advanced RT Recommendations Ans✓✓✓ Emphasis should be placed
on free-weight exercises with machine exercises used to compliment
program needs
Advanced strength training: Ans✓✓✓ Cycle training loads of 80-100%
of 1RM
Advanced techniques Ans✓✓✓ - Super sets (tri and giant sets)
- Descending (breakdown) sets
- Staggered sets
- Rest-Pause training
- Quality training
Advantages of muscular failure Ans✓✓✓ Muscle endurance and
hypertrophy
Back Workout Sequencing -- Intensity Ans✓✓✓ - Deadlift 4 x 3-5
- Bent-over barbell row 3 x 6-8
- Reverse lat pull-down 3 x 8-10
- Low pulley row 3 x 10
- Straight-arm cable pull-down 3 x 12
Before vs after explosive resistance training Ans✓✓✓ Curve shifts to
the right which means they are stronger at every velocity
Design questions with accurate answers
# sets per workout Ans✓✓✓ - ↑ sets for large muscles
- ↓ sets for high intensity and vice versa
- Anabolic steroids ↑ to high volume
1-8 RM Ans✓✓✓ - High strength/power zone
- Moderate high-intensity endurance
- Low low-intensity endurance
15-25+ RM Ans✓✓✓ - Low-intensity endurance zone
- Moderate high-intensity endurance
- Low strength/power
2-3 exercises for 8 sets Ans✓✓✓ Largest effect size for muscle strength
8-15 RM Ans✓✓✓ - High-intensity endurance zone
- Moderate low-intensity endurance
- Moderate strength/power
Absolute (small) Increases Ans✓✓✓ Desired workout zone = 8 reps.
Increase weight when 8 reps are performed for all sets
,Acute Program Variables Ans✓✓✓ - Muscle action
- Load
- Volume
- # sets per exercise
- # sets and exercises per workout
- # of repetitions per set
- Exercise selection and workout structure
- Exercise order
- Rest intervals
- Repetition velocity
- Frequency
Advanced endurance training: Ans✓✓✓ Various loading strategies
should be used for multiple sets per exercise (≥ 10-25 reps) periodized
for high volume
Advanced Intensity Ans✓✓✓ > 85% of 1RM
Advanced muscle hypertrophy recommendations Ans✓✓✓ 70-100% of
1RM for 1-12 reps, 3-6 sets per exercise in a periodized manner such
that the majority of training is devoted to 6-12 RM and less training
devoted to 1-6 RM
, Advanced RT Recommendations Ans✓✓✓ Emphasis should be placed
on free-weight exercises with machine exercises used to compliment
program needs
Advanced strength training: Ans✓✓✓ Cycle training loads of 80-100%
of 1RM
Advanced techniques Ans✓✓✓ - Super sets (tri and giant sets)
- Descending (breakdown) sets
- Staggered sets
- Rest-Pause training
- Quality training
Advantages of muscular failure Ans✓✓✓ Muscle endurance and
hypertrophy
Back Workout Sequencing -- Intensity Ans✓✓✓ - Deadlift 4 x 3-5
- Bent-over barbell row 3 x 6-8
- Reverse lat pull-down 3 x 8-10
- Low pulley row 3 x 10
- Straight-arm cable pull-down 3 x 12
Before vs after explosive resistance training Ans✓✓✓ Curve shifts to
the right which means they are stronger at every velocity
