MUSCLE | STRENGTH – GUIDELINES


WHAT, WHEN AND HOW OFTEN?


GUIDELINES & PERIODIZATION → 2019
FREQUENCY OF WORKOUTS → 2019
TIME OF DAY → 2019
– AGING – NUMBER AND TYPE OF WORKOUTS PER WEEK → 2017


RECOVERY → JANUARY 1 – 2020
– FOR FOAM ROLLING & STRETCHING INTERACTION WITH RESISTANCE TRAINING SEE WARM-UP | RECOVERY

RECOVERY NUTRITION → 2019


HOW HEAVY?


NOTE: LOAD (HOW MUCH WEIGHT)  = VOLUME x AN INTENSITY FACTOR

HYPERTROPHY/MUSCLE MASS VS. STRENGTH – HOW HEAVY SHOULD YOU LIFT → 2019
– STRENGTH → 2018
MUSCLE ENDURANCE → 2019


REPETITIONS


HOW MANY REPS → 2019
RANGE OF MOTION (ROM) → 2019
TEMPO or SPEED OF REP → 2018
ECCENTRIC TRAINING or NEGATIVES 2019
FORCED REPS → 2019
ISOMETRICS → 2019


– AGING – REPS TO FAILURE OR NOT → 2018


SETS


VOLUME – TOTAL NUMBER OF SETS → 2018
– AGING – VOLUME2019


PUSH-PULL SUPERSETS2018
SETS TO FAILUREJANUARY 23 – 2020
CLUSTER SETS and REST PAUSE BETWEEN REPS → 2019
DROP SETS → 2019
BACK-OFF or BURN-OUT SETS → 2019


– REST BETWEEN SETS → JANUARY 23 – 2020
– AGING – REST BETWEEN SETS → 2018


STRETCHING – BETWEEN SETS → 2017


EXERCISES


COMPOUND VS. ISOLATION EXERCISES → 2019
VARYING EXERCISE AND/OR LOAD FOR A BODY PART → 2017
EXERCISE ORDER EFFECTS RESULTS MUSCLES INVOLVED → 2019
UNILATERAL TRAINING → 2019


OTHER CONSIDERATIONS


ACCOMMODATING or VARIABLE RESISTANCE – CHAINS, BANDS → 2019


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