Download Work the Weight Room

WEIGHT TRAINING FOR BEGINNERS
“WORK THE WEIGHT-ROOM”
PHASE
SETS
REPS
REST
Hypertrophy
3–4
10 – 15
60 – 90 seconds
Base Strength
4–6
5–8
2 – 4 minutes
Muscular Endurance
2-4
20 – 30
30 – 60 seconds
Hypertrophy:
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Increase cross-sectional area (size) of the muscle
Moderate to heavy weight ranges
High TIME-UNDER-TENTION
o Slow tempos for each repetition through a full range of motion
Short rest periods for an increased hormonal adaptation
Base Strength:
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Increase the strength of the muscle
Cross-sectional area will increase secondary to strength increase
Heavy weight ranges
Longer rest periods for optimized energy source re-synthesis
Muscular Endurance:
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Ability to sustain repeated repetitions for an extended period of time
Muscles will contract longer as opposed to increasing overall contractile strength
Moderate weight ranges
Very short rest periods for more of a cardiovascular response
o Builds resistance to lactic acid build-up
Intensity:
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Exercise intensity should be based upon the phase, specifically the number of
repetitions being performed
Choose weights that are challenging to the specific number of repetitions that needs
to be achieved.
o For Example: for Base Strength, a set of 8 repetitions – choose a heavy
weight that will only allow for 8 reps. If 8 is achieved with no problem or
struggle against the resistance, increase the weight!