American College of Sports Medicine position stand. Progression models in resistance training for healthy adults.
In order to stimulate further adaptation toward a specific training goal(s), progression in the type of resistance training protocol used is necessary. The optimal characteristics of strength-specific programs include the use of both concentric and eccentric muscle actions and the performance of both single- and multiple-joint exercises. It is also recommended that the strength program sequence exercises to optimize the quality of the exercise intensity (large before small muscle group exercises, multiple-joint exercises before single-joint exercises, and higher intensity before lower intensity exercises). For initial resistances, it is recommended that loads corresponding to 8-12 repetition maximum (RM) be used in novice training. For intermediate to advanced training, it is recommended that individuals use a wider loading range, from 1-12 RM in a periodized fashion, with eventual emphasis on heavy loading (1-6 RM) using at least 3-min rest periods between sets performed at a moderate contraction velocity (1-2 s concentric, 1-2 s eccentric). When training at a specific RM load, it is recommended that 2-10% increase in load be applied when the individual can perform the current workload for one to two repetitions over the desired number. The recommendation for training frequency is 2-3 d x wk(-1) for novice and intermediate training and 4-5 d x wk(-1) for advanced training. Similar program designs are recommended for hypertrophy training with respect to exercise selection and frequency. For loading, it is recommended that loads corresponding to 1-12 RM be used in periodized fashion, with emphasis on the 6-12 RM zone using 1- to 2-min rest periods between sets at a moderate velocity. Higher volume, multiple-set programs are recommended for maximizing hypertrophy. Progression in power training entails two general loading strategies: 1) strength training, and 2) use of light loads (30-60% of 1 RM) performed at a fast contraction velocity with 2-3 min of rest between sets for multiple sets per exercise. It is also recommended that emphasis be placed on multiple-joint exercises, especially those involving the total body. For local muscular endurance training, it is recommended that light to moderate loads (40-60% of 1 RM) be performed for high repetitions (> 15) using short rest periods (< 90 s). In the interpretation of this position stand, as with prior ones, the recommendations should be viewed in context of the individual's target goals, physical capacity, and training status.
Kraemer
William J
WJ
Adams
Kent
K
Cafarelli
Enzo
E
Dudley
Gary A
GA
Dooly
Cathryn
C
Feigenbaum
Matthew S
MS
Fleck
Steven J
SJ
Franklin
Barry
B
Fry
Andrew C
AC
Hoffman
Jay R
JR
Newton
Robert U
RU
Potteiger
Jeffrey
J
Stone
Michael H
MH
Ratamess
Nicholas A
NA
Triplett-McBride
Travis
T
D000222:Adaptation, Physiological; D000328:Adult; D015444:Exercise / Q000502:physiology*; D006801:Humans; D006984:Hypertrophy / Q000503:physiopathology; D008954:Models, Biological; D018482:Muscle, Skeletal / Q000502:physiology; D010806:Physical Education and Training / Q000379:methods* / Q000592:standards*; D010807:Physical Endurance / Q000502:physiology; D011597:Psychomotor Performance / Q000502:physiology; D013997:Time Factors