131 A Christian Guide to Body Stewardship, Diet and Exercise Table 6.11. Sample 2-, 3-, 4-, 5-, 6- and 7-Day Strength Training Programs Mon Tues Wed Thurs Fri Sat Sun 2-Days / Week 3-Days / Week 4-Days / Week 5-Days / Week 6-Days / Week 7-Days / Week Provided below is a proposed workout for an intermediate lifter wanting to perform both the bench and press compound lifts in the same training session. • Barbell bench, 5 sets of 6 reps • BB Standing Military Press, 5 sets of 6 reps • Pec Fly, 3 sets of 6 reps • Lateral Raise, 3 sets of 6 reps • Triceps Pushdowns, 3 sets of 6 reps • Bent-Over Raise, 3 sets of 6 reps • Plank, 3 sets of 1-min. holds If a torso exercise is also performed, this would equate to a total of 25 working sets, which may seem like a lot, but is necessary and appropriate for their training goal. In terms of training volume, Israetel et al. (2015) recommends that no more than 15 total sets be performed for high-fatiguing exercises (e.g., compound lifts) and no more than 25 total sets be performed for low-fatiguing exercises (e.g., assistance lifts) per training session. Additionally, Israetel et al. (2015) suggests that performing less than 9 total sets per training session may result in a training stimulus that is too low to facilitate maximal gains in muscle size and/or strength. Zatsiorsky & Kraemer (2006) suggest that as much as 20-25 sets can be performed for each muscle group per training session. Remember, these are just recommendations. The prescribed number of sets should be tailored to the individual based on their ability to recover, current level of fitness, time availability, fitness goals and training / injury status.
RkJQdWJsaXNoZXIy MTM4ODY=