STRENGTH IMPROVEMENT

Research has long studied the optimal # of sets & reps, including frequency for Progressive Resistance Training, for optimal strength improvement (NOTE: training for muscle hypertrophy, muscle power, and muscle endurance require some alter specifications which I will include in separate posts). So far, this is what I've gathered:

• Novice Lifters:
• 8-12 Reps
• 1-3 Sets
• 2-3 x/week
• REST: 1-2 min between sets/ 2-3 min for core
• Intermediate Lifters:
• 6-12 Reps
• Multiple sets
• 2-4x/week
• REST: 2-3 min between sets
• Advanced Lifters:
• 1-12 Reps
• Mutiple Sets
• 4-6x/week
• REST: 1-2 min between sets

Also:

1. Large before small muscle groups (i.e. quads before calves)
2. Multiple-muscle (compound) before single-muscle (isolation) exercises
3. Higher intensity before lower intensity
4. Fast tempo lifts typically generate more strength improvement than moving at a slower rate, but it's always good to mix up your tempo (especially with core training) 
5. Training 2x's every second day shows to produce overall superior results compared w/ daily training (the extra day of recovery = greater muscle replenishment and structural adaptations)
6. You grow when you sleep, inadequate recovery retards muscle development. So get adequate REST!!!!!

HAPPY FRIDAY DREAMERS!!

(References: McArdle, W., Katch, F., & Katch, V., (2007). Exercise Phsyiology. 6th edition; 493-553. Lippincott Williams and Wilkins.)