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Table 1 Characteristics of the resistance training periodization

From: Effects of creatine supplementation on oxidative stress profile of athletes

VARIABLES METHOD
Familiarization Hypertrophy Strength Peak
Duration 1 week 2 weeks 1 week 1 week
Intensity 50% 1RM 75–80% 1RM 80–85% 1RM 85–95% 1RM
Repetitions 12 8–10 6–8 3–6
Sets 3 3 4 3
Interval between sets 90 s 90 s 120 s 180 s
Speed of repetitions Moderate Moderate Moderate Moderate
Frequency 3 times/week 4 times/week 3 times/week 3 times/week
Exercises per session 8 8 7 7
  1. Moderate speed: one second in concentric phase and two seconds in eccentric phase.