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Table 1 Distribution of training volume according to training intensity

From: Muscles adaptation to aging and training: architectural changes – a randomised trial

  Week         
  1 2 3 4 5 6 7–12  
High intensity
(80% 1RM)
Repetition 15 12 10 8 6 5 4  
Intensity 55 55 55 65 70 75 80  
Series 3 3 3 4 4 4 5  
         Total volume
Week volume 2475 1980 1650 2080 1680 1500 1600 12,965
Moderate intensity
(55% 1RM)
Repetition 15 12 10 9 8 7 6  
Intensity 55 55 55 55 55 55 55  
Series 3 3 3 4 4 4 5  
         Total volume
Week volume 2475 1980 1650 1980 1760 1540 1650 13,035