For many individuals they approach their goals with no real guideline or plan to ensure that they reach their fitness goals. Apply the guidelines in the chart below for the best way to train each of the four basic muscular aptitudes.
For most people it is best to focus on one goal at a time.
Dominick Walsh is a blogger for Performance Nutrition and TMRzoo.com and covers all men’s health topics and exercise issues including protein powders, diets, weight loss, weight lifting supplements, fat burners and supplement reviews. Dominick’s columns cover everything you need to know about your pre, during and post workout nutrition.
| Strength | Power | Muscle Mass | Endurance | |
| Percent of 1 rep max | 80-90 | 70-90 | 60-80 | 40-60 |
| Reps per set | 1-5 | 1-5 | 6-12 | 15-60 |
| Sets per exercise | 4-7 | 3-5 | 4-8 | 2-4 |
| Rest between sets in minutes | 2-6 | 2-6 | 2-5 | 1-2 |
| Speed per repAs a percent of maximum speed | 60-100 | 90-100 | 60-90 | 60-80 |
| Minimum sessions per week | 3 | 3 | 5 | 8 |
