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 |