Resistance training has many forms. I am the most familiar with Strength.
| Goal | Reps & Sets | Intensity (Load) | Rest Intervals | Key Benefits |
|---|
| Hypertrophy | 6–12 reps for 3–5 sets | 65–80% of 1RM | 60–90 seconds | – Increased muscle size – Improved body composition – Enhanced aesthetics |
| Strength | 1–6 reps for 3–6 sets | 80–95% of 1RM | 2–5 minutes | – Maximal force production – Greater neural efficiency – Foundation for all other goals |
| Endurance | 12–20+ reps for 2–4 sets | 50–70% of 1RM | 30–60 seconds | – Enhanced muscular stamina – Better fatigue resistance – Improved overall work capacity |
| Power | 1–5 reps (heavy) or 6–8 reps (lighter, speed-focus) for 3–5 sets | 30–70% (speed-focused), up to 70–90% of 1RM (heavy) | 2–5 minutes | – Explosive strength – Fast-twitch fiber development – Improved athletic performance |
| Stability | 8–15 reps for 2–4 sets (often on unstable surfaces or single-leg) | Light–moderate loads | 60–90 seconds | – Enhanced core strength – Injury prevention – Improved balance & body awareness |
The Rolex Life 
Leave a comment