THE DESIGN OF PROGRESSIVE RESISTANCE EXERCISE PROGRAMS

1. 3-RM to 12-RM most effective number of repetitions to improve strength

2. Training once/week with 1-RM for 1 set increases strength significantly after 1 week of training and continues to increase strength thereafter for up to at least 6 weeks.

3. Perform at least 1 set of 1-RM each training session

4. Performing 1 set of an exercise is less effective than 2 or 3 sets and 3 sets may be better than 2.

5. Training 4—5 days/week may be less effective than 2-3 times/week. Daily training of the same muscle group may retard increases in strength

6. Neither free weights or machines are inherently superior in terms of strength development

For additional information see:

Starkey et al. Effect of resistance training volume on strength and muscle thickness. Med. Sci. Sports Exercise 28: 1311-1320, 1996