Table 2 Different training volumes, related to the desired goal of muscle training (after Wilmore & Costill Physiology of Sport and Exercise)
Training goal | Training volume | |||
|---|---|---|---|---|
Load (% 1 RM) | Repetitions | Sets | Rest between sets | |
Maximum strength training | 95–100% | 1–3 | 1–3 | 2–4 min |
(Sub-maximal) strength training | 70–95% | 8–12 | 1–3 | 90–120 sec |
Strength endurance training | 50–70% | 10–15 | 1–3 | 45–90 sec |
Endurance training | <50% | 20–50 | 3–5 | <45 sec |
Co-ordination training | <30% | 30–70 | 4–6 | <45 sec |