lecture outline for second muscular lecture

lecture outline for second muscular lecture - Goal Order...

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Goal Freq (days) Intensity Reps Sets Rest (Btwn  sets) Rep Speed # Exercises (per major  muscle) Circuit 2-3 40-70% 12-15 1-3 circuitsLittle or  none Controlled 1-2 Endurance 2-4 40-70% 15-20 1-3 30-45s Controlled  1-2 Hypertrophy 3-6 70-76% 9-12 2-4+ 45-120s Varies 2-5 Strength/  Hypertrophy 3-5 78-83% 5-8 3-5 1-3m Varies 2-3 Strength 3-4 80%+ 1-5 3-5+ 3-5m+ Varies 1-2 Power 3-4 varies 1-3 3-5 3-5m+ Explosive 1 Standard Lifting Program Approach Alternating between opposing muscle groups Orde r Exercise Sets Rest A Squat 3 90s B Leg Curl 3 90s C Bench Press  3 90s D Cable Row 3 90s Orde r Exercise Sets Rest A-1 Squat 3 60s A-2 Leg Curl 3 60s B-1 Bench Press  3 60s B-2 Cable Row 3 60s Order Exercise Sets Rest A-1 Squat 3 10s A-2 Leg Curl 3 10s A-3 Bench Press  3 10s A-4 Cable Row 3 90s Circuit Training Approach
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PHP’s must be picked up before grades are considered recorded Free Weights or Machines?  Muscle strength and endurance can be developed using both Exercise machines are generally… Safer, convenient, and easy to use  Free weights… Require more care, balance, and______________________
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lecture outline for second muscular lecture - Goal Order...

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