Progression for hypertrophy training: Progression in power training entails two general loading strategies: 1) strength training and 2) use of light loads (0-60% of 1 RM for lower body exercises; 30-60% of 1 RM for upper body exercises) performed at a fast contraction velocity with 3-5 min of rest between sets for multiple sets per exercise (3 to 5 sets). This exercise selection and frequency are recommended for hypertrophy training, with emphasis on 6-12 RM and 1- to 2-min rest periods between sets.
Principles of Resistance Training:
- If beginner, exercises for upper body may be grouped in one day and lower body exercises may be grouped on another day. For Intermediate or Advanced (consistent training for 8 week or more) Combine 1 major and 2 minor muscle groups with each workout. There are many combinations:
Major Muscle Groups: chest, back, legs, exclude calves
Minor Muscle Groups: triceps, biceps, calves, shoulders, abs, low back
Day 1: Chest, triceps, abs
Day 2: Back, shoulders, low back
Day 3 Legs, calves, biceps
Or
Day 1: Back, triceps, abs
Day 2: Legs, shoulders, low back
Day 3 Chest, biceps, calves