What is the strength endurance continuum?

A weight training concept based on the belief that muscle strength and muscle endurance exist on a continum with strength represented by the 1RM (the 1 repetition maximum; the maximum load that can be overcome by a single effort) and muscle endurance represented by the ability to exert a lower force repeatedly over …

What is strength continuum?

The strength continuum is a way of classifying types of exercises (contractions) based on where they fall on the power time curve. On the far left side is absolute strength, followed by strength speed, then speed strength, and on the far right side, absolute speed.

What percent of 1RM is hypertrophy?

80 to 67 percent
For hypertrophy (8 to 12 reps per set), your sweet spot is 80 to 67 percent of your 1RM. And if you want to target your endurance-oriented type I fibers, load up with no more than 65 percent of your 1RM so you can bang out at least 15 reps per set.

What rep range is hypertrophy?

(although the neural adaptations would likely improve significantly) So what do we do? It has been widely accepted for decades now that the 5-15 rep range is ideal for hypertrophy, the 1-5 rep range is ideal for maximum strength and 15-20+ is ideal for muscle endurance.

What load promotes hypertrophy?

A moderate repetition scheme with moderate loads (from 8 to 12 repetitions per set with 60% to 80% of 1RM) optimizes hypertrophic gains. A high repetition scheme with light loads (15+ repetitions per set with loads below 60% of 1RM) optimizes local muscular endurance improvements.

What is accelerative strength?

Accelerative Strength is the zone that most coaches choose to spend the most time in for getting strong. The idea is pushing a heavy weight as fast as possible. This normally occurs around 80%, which is where Prilepin told us is the most sustainable percentage to gain strength.

What is repetition continuum?

The repetition continuum proposes that the number of repetitions performed at a given magnitude of load will result in specific adaptations as follows: A low repetition scheme with heavy loads (from 1 to 5 repetitions per set with 80% to 100% of 1-repetition maximum (1RM)) optimizes strength increases.

Is lifting heavy good for hypertrophy?

Lifting heavier weight (approximately 70-75% of your one-rep max) activates Type 2 or “fast twitch” muscle fibers, which are important in developing strength and promoting hypertrophy (muscle growth along with an increase in the size of muscle cells).

What is prilepin’s chart?

Prilepin’s Chart is a weightlifting-derived chart that provides recommendations for volumes across differing training intensities. It can be applied to powerlifting, but without understanding its pros and cons, you may not be using it effectively.

What is a Tendo unit?

It’s the Tendo velocity measuring device. It measures the speed of a lift in meters per second or the actual wattage produced by an athlete. For sprinting you can determine the quickness of the athlete.

How do you build strength?

Examples of muscle-strengthening activities include:

1. lifting weights.
2. working with resistance bands.
3. heavy gardening, such as digging and shovelling.
4. climbing stairs.
5. hill walking.
6. cycling.
7. dance.
8. push-ups, sit-ups and squats.