Resistance Training Guidelines

cloudstrife1218 · Jan 31, 2015

Recommendations for Resistance Training Exercise (ACSM 1995)

(summarized with ExRx's notes in parenthesis)

Perform a minimum of 8 to 10 exercises that train the major muscle groups
- Workouts should not be too long.
  - Programs longer than one hour are associated with higher dropout rates.
- (See ExRx's suggested workout templates)
- (Choose more compound, or multi-joint exercises which involve more muscles with fewer exercises)
Perform one set of 8 to 12 repetitions to the point of volitional fatigue
- More sets may elicit slightly greater strength gains, but additional improvement is relatively small
  - (See low volume training).
- (Consider additional warm-up setdescribed below)
- (See high repetition burns more fat myth)
Perform exercises at least 2 days per week
- More frequent training may elicit slightly greater strength gains, but additional improvement is relatively small.
  - (Progress is made during the recuperation between workouts)
- (See optional split programs)
Adhere as closely to the specific exercise techniques
- (See exercise instructions via exercise directory)
Perform exercises through a full range of motion
- Elderly trainees should perform the exercises in the maximum range of motion that does not elicit pain or discomfort
- (See benefits, over generalizations, and notes on full range of motion)
Perform exercises in a controlled manner
Maintain a normal breathing pattern
If possible, exercise with a training partner
- Partners can provide feedback, assistance, and motivation.

Position Stand on Progression Models in Resistance Training for Healthy Adults (ACSM 2002)

Both concentric and eccentric muscle actions
Both single and multiple joint exercises
Exercise sequence
- large before small muscle group exercises
- multiple-joint exercises before single-joint exercises
- higher intensity before lower intensity exercises
When training at a specific RM load
- 2-10% increase in load
  - if one to two repetitions over the desired number
Training frequency
- 2-3 days per week for novice and intermediate training
- 4-5 days per week for advanced training.
Novice training
- 8-12 repetition maximum (RM)
Intermediate to advanced training
- 1-12 RM in periodized fashion
  - eventual emphasis on heavy loading (1-6 RM)
    - at least 3-min rest periods between sets
    - moderate contraction velocity
      - 1-2 s concentric, 1-2 s eccentric

- Hypertrophy training
  - 1-12 RM in periodized fashion
    - emphasis on the 6-12 RM zone
  - 1- to 2-min rest periods between sets
  - moderate contraction velocity
  - higher volume, multiple-set programs
- Power training
  - two general loading strategies
    - strength training
    - use of light loads
      - 30-60% of 1 RM
      - fast contraction velocity
      - 2-3 min of rest between sets for multiple sets per exercise
      - emphasize multiple-joint exercises
        
        especially those involving the total body
- Local muscular endurance training
  - light to moderate loads
  - 40-60% of 1 RM
  - high repetitions (> 15)
  - short rest periods (< 90 s)
Recommendations should be viewed in context of individual´s target goals, physical capacity, and training status