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Table 1 Resistance training protocol

From: The effects of chronic betaine supplementation on body composition and performance in collegiate females: a double-blind, randomized, placebo controlled trial

Mesocycle 1 (Weeks 1–4) Mesocycle 2 (Weeks 5–9)
Exercise Rx Exercise Rx
Monday
 Squat 3 × 10–12  Squat 3 × 8–10
 Rumanian Deadlift 3 × 10–12  Rumanian Deadlift 3 × 8–10
 Traveling Lunge 3 × 10–12  Split Squat 3 × 10–12
 Leg Extensions 3 × 10–12  Leg Extensions 3 × 10–12
 Lying Leg Raises 3 × 15  Lying Leg Raises 3 × 15
 Russian Twists 3 × 16  Russian Twists 3 × 16
Wednesday
 Bench Press 3 × 10–12  Bench Press 3 × 8–10
 DB Row 3 × 10–12  DB Row 3 × 8–10
 Overhead Press 3 × 10–12  Overhead Press 3 × 10–12
 Lat Pull Downs 3 × 10–12  Lat Pull Downs 3 × 10–12
 DB Curls 3 × 10  Hammer DB Curls 3 × 10
 Triceps Press Down 3 × 10  OH DB Tri Extension 3 × 10
Friday
 Squat 3 × 10–12  Squat 3 × 8–10
 Leg Press 3 × 10–12  Leg Press 3 × 8–10
 Hip Thrust 3 × 10–12  Reverse Lunge 3 × 10–12
 Leg Extensions 3 × 10–12  Leg Extensions 3 × 10–12
 Crunches 3 × 15  Crunches 3 × 15
 Russian Twists 3 × 30 s  Russian Twists 3 × 30 s