What is an optimal strength training routine?
Sources:
An optimal strength training routine involves the following key points:
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Compound Exercises:
- Utilize multi-joint movements.
- Perform 3 to 5 repetitions of each exercise.
- Include 3 to 5 different movements per workout.
- Rest 3 to 5 minutes between sets.
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Weight Loads:
- For power training, use weights ranging from 30% to 70% of one repetition maximum (1RM).
- The percentage depends on the complexity of the movement (e.g., use higher percentages for squats, lower for bench press).
- For strength training, use weights that are 70% or more of 1RM.
- For power training, use weights ranging from 30% to 70% of one repetition maximum (1RM).
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Additional Work:
- It's okay to add exercises like calf raises, curls, and forearm work after the main workout.
- Be cautious of recovery and potential muscle damage when adding extra exercises, as they may affect subsequent strength or power workouts.
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Frequency and Progression:
- The frequency of workouts depends on recovery, with speed and power potentially allowing for more frequency than strength training.
- For progression, aim for a 3 to 5% increase in intensity or volume per week.
- Run this progression for about 5 to 8 weeks, then take a deload or rest week.
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Supersets:
- Supersets can be done to save time but may slightly reduce strength gains.
- Caution is needed if close to a competition or personal record attempts.
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Prilepin's Chart:
- A guide for how many repetitions and sets to perform at different intensity ranges based on your 1RM.
- It provides structured guidance to optimize strength training.
Remember that personal recovery, specific goals, and training background will affect the optimal structure of a training routine. These components are designed to promote strength and power development while minimizing the risk of injury and overtraining. For more details and nuances, consult the original sources provided 1 2 3 4 5 6 7 8.
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