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 |