In order to stimulate further adaptation toward specific training goals, progressive resistance training (RT) protocols are necessary The optimal characteristics of strength-specific programs include the use of concentric (CON), eccentric (ECC), and isometric muscle actions and the performance of bilateral and unilateral single- and multiple-joint exercises In addition, it is recommended that strength programs sequence exercises to optimize the preservation of exercise intensity (large before small muscle group exercises, multiple-joint exercises before single-joint exercises, and higher-intensity before lower-intensity exercises) For novice (untrained individuals with no RT experience or who have not trained for several years) training, it is recommended that loads correspond to a repetition range of an 8-12 repetition maximum (RM) For intermediate (individuals with approximately 6 months of consistent RT experience) to advanced (individuals with years of RT experience) training, it is recommended that individuals use a wider loading range from 1 to 12 RM in a periodized fashion with eventual emphasis on heavy loading (1-6 RM) using 3- to 5-min rest periods between sets performed at a moderate contraction velocity (1-2 s CON; 1-2 s ECC) When training at a specific RM load, it is recommended that 2-10% increase in load be applied when the individual can perform the current workload for one to two repetitions over the desired number The recommendation for training frequency is 2-3 d·wk -1 for novice training, 3-4 d·wk -1 for intermediate training, and 4-5 d·wk -1 for advanced training Similar program designs are recommended for hypertrophy training with respect to exercise selection and frequency For loading, it is recommended that loads corresponding to 1-12 RM be used in periodized fashion with emphasis on the 6-12 RM zone using 1- to 2-min rest periods between sets at a moderate velocity Higher volume, multiple-set programs are recommended for maximizing hypertrophy Progression in power training entails two general loading strategies: 1) strength training and 2) use of light loads (0-60% of 1 RM for lower body exercises; 30-60% of 1 RM for upper body exercises) performed at a fast contraction velocity with 3-5 min of rest between sets for multiple sets per exercise (three to five sets) It is also recommended that emphasis be placed on multiple-joint exercises especially those involving the total body For local muscular endurance training, it is recommended that light to moderate loads (40-60% of 1 RM) be performed for high repetitions (>15) using short rest periods (<90 s) In the interpretation of this position stand as with prior ones, recommendations should be applied in context and should be contingent upon an individual's target goals, physical capacity, and training status

/pdf/progression-models-in-resistance-training-for-healthy-adults-1vkvqzcu18.pdf

Progression Models in Resistance Training for Healthy Adults

In order to stimulate further adaptation toward a specific training goal(s), progression in the type of resistance training protocol used is necessary. The optimal characteristics of strength-specific programs include the use of both concentric and eccentric muscle actions and the performance of both single- and multiple-joint exercises. It is also recommended that the strength program sequence exercises to optimize the quality of the exercise intensity (large before small muscle group exercises, multiple-joint exercises before single-joint exercises, and higher intensity before lower intensity exercises). For initial resistances, it is recommended that loads corresponding to 8-12 repetition maximum (RM) be used in novice training. For intermediate to advanced training, it is recommended that individuals use a wider loading range, from 1-12 RM in a periodized fashion, with eventual emphasis on heavy loading (1-6 RM) using at least 3-min rest periods between sets performed at a moderate contraction velocity (1-2 s concentric, 1-2 s eccentric). When training at a specific RM load, it is recommended that 2-10% increase in load be applied when the individual can perform the current workload for one to two repetitions over the desired number. The recommendation for training frequency is 2-3 d x wk(-1) for novice and intermediate training and 4-5 d x wk(-1) for advanced training. Similar program designs are recommended for hypertrophy training with respect to exercise selection and frequency. For loading, it is recommended that loads corresponding to 1-12 RM be used in periodized fashion, with emphasis on the 6-12 RM zone using 1- to 2-min rest periods between sets at a moderate velocity. Higher volume, multiple-set programs are recommended for maximizing hypertrophy. Progression in power training entails two general loading strategies: 1) strength training, and 2) use of light loads (30-60% of 1 RM) performed at a fast contraction velocity with 2-3 min of rest between sets for multiple sets per exercise. It is also recommended that emphasis be placed on multiple-joint exercises, especially those involving the total body. For local muscular endurance training, it is recommended that light to moderate loads (40-60% of 1 RM) be performed for high repetitions (> 15) using short rest periods (< 90 s). In the interpretation of this position stand, as with prior ones, the recommendations should be viewed in context of the individual's target goals, physical capacity, and training status.

American College of Sports Medicine Position Stand. Progression Models in Resistance Training for Healthy Adults

KRAEMER, W. J., and N. A. RATAMESS. Fundamentals of Resistance Training: Progression and Exercise Prescription. Med. Sci. Sports Exerc., Vol. 36, No. 4, pp. 674–688, 2004. Progression in resistance training is a dynamic process that requires an exercise prescription process, evaluation of tr

Fundamentals of resistance training: progression and exercise prescription.

The evaluation of rate of force development during rapid contractions has recently become quite popular for characterising explosive strength of athletes, elderly individuals and patients. The main aims of this narrative review are to describe the neuromuscular determinants of rate of force development and to discuss various methodological considerations inherent to its evaluation for research and clinical purposes. Rate of force development (1) seems to be mainly determined by the capacity to produce maximal voluntary activation in the early phase of an explosive contraction (first 50–75 ms), particularly as a result of increased motor unit discharge rate; (2) can be improved by both explosive-type and heavy-resistance strength training in different subject populations, mainly through an improvement in rapid muscle activation; (3) is quite difficult to evaluate in a valid and reliable way. Therefore, we provide evidence-based practical recommendations for rational quantification of rate of force development in both laboratory and clinical settings.

/pdf/rate-of-force-development-physiological-and-methodological-5a4kwox9nh.pdf

Rate of force development: physiological and methodological considerations

The effects of maximal effort strength training with different loads on maximal strength, muscle cross-sectional area, the load-power and load-velocity relationship were investigated in the elbow flexors Physical education students were matched into three groups; G90 (n = 9) trained with a load of 90%, G35 (n = 11) with 35%, and G15 (n = 10) with 15% of 1RM (1 repetition maximum) Training consisted of three to five sets, performed three times a week for 9 weeks Each set consisted of two, seven and ten repetitions in G90, G35 and G15, respectively Training was performed with the nondominant arm, and the dominant arm served as control The 1RM increased 152 (SD 45)% (P < 0001) in G90, 101 (SD 59)% (P < 0001) in G35 and 66 (SD 79)% (P < 005) in G15 The increase in G90 was significantly larger than for G15 (P < 005) In the untrained arm, 1RM also increased for G90 and G15 In contrast to G90, G15 showed a similar increase in 1RM in both arms Cross-sectional area of the elbow flexors did not change for G90 and G15, while G35 increased 28% (P < 005) Maximal power and velocity were tested at 25 kg and at 15%, 25%, 35%, 50%, 70% and 90% of pretraining 1RM Power increased for all tested loads in G90 and G35, and G15 showed an increase in power at 15%, 25% and 50% of 1RM No significant differences in increase in power could be found among the three groups at loads equal to or less than 50%, but at 70% and 90% of 1RM the increase was larger for G90 and G35 than for G15 (P < 005) The G35 showed a similar increase in power at all loads tested whereas G90 showed load specificity in the effect of the training There was a correlation between 1RM and maximal power (r = 093, P < 00001), and between 1RM and power at load 25␣kg (r = 073, P < 00001) In conclusion, training with loads of 15% and 35% of 1RM resulted in an increase in 1RM Although the increase in maximal power after training at 90% of 1RM showed some load specificity, it also increased maximal power at 15% of 1RM Training at loads near maximal power output would seem to increase power efficiently over a wide load range The high correlation between 1RM and maximal power at load 25 kg also would indicate that maximal strength is important for performance at light loads

Effects of maximal effort strength training with different loads on dynamic strength, cross-sectional area, load-power and load-velocity relationships.

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Effects of maximal effort strength training with different loads on dynamic strength, cross-sectional area, load-power and load-velocity relationships.