Review of Resistance Training Guidelines

Review of Resistance Training Guidelines

Training

The goal of this article is to provide an overview and review of the resistance training guidelines we have been discussing in this article series on how to design your own program. We have discussed a lot so far, and I know that has been a lot to take in, but I hope...
Rest Periods

Rest Periods

Training

Now, the final thing we need to discuss in relation to resistance training in the exercise fundamentals series is the length of the rest period between sets. There is clearly a difference in performance on subsequent sets, depending on whether you rest for 30 seconds...
Volume: How Many Sets Should You Do?

Volume: How Many Sets Should You Do?

Training

Volume is a key driver of muscle growth and strength gain. It is pretty easy to understand that the more work you do, the more results you get, up until a point. In resistance training, we generally measure training volume by virtue of the number of sets you perform....
Rep Tempo and Time Under Tension

Rep Tempo and Time Under Tension

Training

Tempo is one of the most underutilised and poorly understood training variables, and it is actually an important variable to grasp if you want to get the most out of your resistance training. It isn’t even a difficult concept to grasp, yet many people willfully...
RIR & RPE: Do You Need To Train To Failure?

RIR & RPE: Do You Need To Train To Failure?

Training

The concepts of Reps In Reserve (RIR) and Rating of Perceived Exertion (RPE) are incredibly helpful. Despite this, they are often poorly understood and poorly utilised in the health and fitness world. Fitness culture would often lead you to believe that there is no...
Understanding Reps

Understanding Reps

Training

Understanding reps is essential to understanding resistance training. After all, a workout is just a collection of reps. If you optimise the rep, you are well on your way to effective training. However, to optimise your reps, first you have to actually build out your...