Training Programmes (mostly Bird et al., 2005)

Question 1

Muscle Action

Answer 1

• Combination of concentric and eccentric
• Concentric produces greater GH secretion

Question 2

Load

Answer 2

• Power: 1-3RM
• Strength: 3-8RM
• Hypertrophy: 8-15RM
• Endurance: 20+RM

(RM is better than %1RM due to no need for repetitive testing)

Question 3

Volume

Answer 3

• 4 sets per muscle group (trained or untrained)

(reps per set, sets per session, sessions per week)

Question 4

Multi-Joint vs Single-Joint Exercises

Answer 4

Multi-joint:
- More neutrally demanding
- Better increases in strength as more weight is being lifted

Single-joint:
- Isolate specific muscle groups
- Safer for untrained as less skill and technique involved

Question 5

Selection and Order

Answer 5

Multi-joint first because:
- Requires higher total EE
- Larger muscle mass = larger training stimulus = greater tissue remodelling
- Evidence shows doing multi first increase total force production across sets compared to other way
- Show significant elevations in testosterone and cortisol (anabolic hormones)

Question 6

• 5RM, 3min rest vs 10RM, 1min rest
• 10RM, 1min showed greater total work done and BLa, and sustained increases of testosterone and GH
• Higher volume, shorter rest better for muscle growth

Answer 6

Kraemer et al. (1991)
(Rest study)

Question 7

Rest

Answer 7

• Power: 5-8 mins
• Strength: 3-5 mins
• Hypertrophy: 1-2 mins
• Endurance: 30-60s

Question 8

Rep Velocity

Answer 8

• Power: explosive tempo
• Strength: 1:1:1
• Hypertrophy: 2:1:2
• Endurance: 1:0:1
• 2:1:4 is good for untrained and faster velocities increase injury risk
• 2:2 and 1:1 show greater hormone response and metabolic cost than 10:5

Question 9

Frequency

Answer 9

• Untrained: 2-3 days per week complete body
• More trained: 3-4 days per week with body split
• Trained 4-6 days per week
• 2 days per week is less time consuming and increases adherence
• In untrained, 2 days per week produces 80% of gains seen in higher frequency programmes