PPT Slide
- Muscle will strengthen only if forced to work above its normal intensity (overload)
- Overload may be adjusted by - amount of resistance (intensity) (typically 8-12RM) - number of repetitions - number of sets (typically 3) - rest (reducing recovery periods) (typically 3-5 min between sets, 48 hrs between training sessions)
- Greatest strength gains are achieved with 4-6 RM (60%-100% 1RM) Greatest endurance gains are achieved with 12-20 RM RM = maximum number of repetitions that can be performed before fatigue prohibits the completion of an additional repetition 1RM = maximum amount of weight that can be lifted just once 3RM = weight load that roughly equals 85% of the 1RM