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The 4 Main training methods

Strength training.

Strength training uses the most weight, the least number of repetitions, and the longest rest periods.

Typical weight lifting session would consist of 5x5 system.

That means five sets of five repetitions. You'll use relatively higher loads, plus take a longer rest between sets (about three to five minutes).

The neuromuscular system responds to heavy weights by increasing your ability to lift those heavy loads.

Muscle Hypertrophy.

Hypertrophy for muscle size and bodybuilding training utilizes lighter weights, more repetitions and less rest time. Muscle requires metabolic stress to increase in size. This means working the muscle to the point where lactate builds and muscle suffers internal damage.

Typical weight lifting session:

3 to 4 sets with 8 to 12 reps, at loads that reach failure point (or near). & 30 to 60 second rest time.


Power training involves somewhat lighter weights and longer rests while concentrating on the speed of execution. "Power" is the ability to move an object at a high speed.

Force equals mass times acceleration, and power training requires practicing the acceleration part of a lift, then resting and repeating.

Typical weight lifting session:

4–6 sets of 3-6 reps at an intensity of 80 to 85 percent of 1RM performed as quickly as possible with 2 to 4 minutes of rest between sets.

Muscular Endurance You may want to consider why you'd set this as your goal. What is the day-to-day function that requires muscular endurance? For example, if you're a runner, you might want to concentrate on endurance in your legs. Swimmers might focus on their arms.

Typical session:

2-3 sets 12-20 reps ( sometimes up to 30)

60 to 70 percent of your max, with lighter weights.

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