Table 2 Typical exercise bout performed 2–3 x week contained exercises for legs, whereas exercises for other muscle groups rotated and thus were trained on average once per week
From: The effects of whey protein with or without carbohydrates on resistance training adaptations
Exercises in every session: | In HS session: | In MS session: | In PS session: | ||||||
|---|---|---|---|---|---|---|---|---|---|
Rest | |||||||||
Leg press | 3–4 × 8–12 or UCF | 75–85 % of 1RM | 1’ | 3–5 × 4–6 or UCF | 86–95 % of 1RM | 3’ | 3–5 × 3–6 | 50–80 % of 1RM | 3’ |
Knee flexion | 3–4 × 8–12 or UCF | 75–85 % of 1RM | 1’ | 3–5 × 4–6 or UCF | 86–90 % of 1RM | 3’ | 3–5 × 3–6 | 50–80 % of 1RM | 3’ |
Knee extension | 2–3 × 10–15 or UCF | 75–85 % of 1RM | 1’ | 3–5 × 4–6 or UCF | 86–90 % of 1RM | 3’ | 3–5 × 3–6 | 50–80 % of 1RM | 3’ |
Accessory exercises rotated between session I and II: | |||||||||
Bench press / LPD | 3–4 × 10–15 or UCF | 70–85 % of 1RM | 1’ | 3–5 × 4–6 or UCF | 86–95 % of 1RM | 3’ | 3–5 × 3–8 | 50–80 % of 1RM | 3’ |
Other exercises | 2–4 × 8–15 or UCF | 70–85 % of 1RM | 1’ | 2–4 × 8–15 | 70–85 % of 1RM | 2’ | 2–4 × 8–15 | 70–85 % of 1RM | 2’ |
Exercises in every 2nd session | |||||||||
Session I: main exercise: bench press. Other exercises: shoulder press, elbow extensors, upper-back/rear deltoideus, hip abductors and adductors. | |||||||||
Session II: main exercise: lat pulldown. Other exercises horizontal row, elbow flexors, torso rotators, abdominals, back extensions. | |||||||||