Application of the principles of training
| Author | Spec | Prog | Reporting of Prog | Over | Reporting of Over | Freq (d/wk) | Intensity (% 1 RM or RPE) | Time (min) | Sets | Reps | Exercise outline |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Ahmed25 | Y | Y | 3 | Y | 3 | 2 | 8–10 RM | 60 | 1–3 | 8–12 | Machine-based exercises aimed at muscles of chest, back, shoulders, and arms, as well as the buttocks, hips, and thighs |
| Brown et al53 54 | Y | Y | 4 | Y | 3 | 2 | 10 RM | 90 | 3 | 10 | Machine-based exercises aimed at major muscle groups |
| Cormie55 | Y | Y | 4 | Y | 4 | 2 | 75–85% HL; 55–65% LL | NR | 1–4 | 6–10 or 15–20 | Machine-based exercises aimed at major muscle groups |
| Dolan56 | Y | UC | 2 | Y | 4 | 3 | 60–70% | NR | 2 | 8–12 | Machine-based exercises aimed at major muscle groups |
| Hagstrom23 57 | Y | Y | 4 | Y | 4 | 3 | 8 RM | 60 | 3 | 8–10 | Machine-based exercises aimed at major muscle groups, transitioning to free-weight, compound exercises aimed at the same muscle groups |
| Alberga58 | Y | Y | 3 | Y | 3 | 3 | 60–70% | NR | 1–4 | 8–12 | Machine-based exercises aimed at major muscle groups |
| Capozzi59 | Y | UC | 2 | Y | 3 | 2d Sup, 2d home | 8–10 RM | NR | 2–3 | 8 | Bodyweight/free-weight exercises aimed at major muscle groups |
| Christensen60 61 | Y | Y | 2 | Y | 3 | 3 | 10–15 RM | NR | 3 | 10–15 | Machine-based exercises aimed at major muscle groups |
| Courneya62 | Y | Y | 3 | Y | 3 | 3 | 60–70% | NR | 2 | 8–12 | Machine-based exercises aimed at major muscle groups |
| Musanti63 | Y | UC | 2 | UC | 1 | 3–5 RPE | NR | 1–2 | 8–10 | Resistance bands aimed at major muscle groups | |
| Ohira27 | Y | NR | UC | 1 | 2 | NR | 1–3 | 8–10 | Variable resistance machines and free weights for muscles of the chest, back, shoulders and arms, as well as the buttocks, hips and thighs | ||
| Schmidt64 | Y | UC | 2 | Y | 3 | 2 | 50% | NR | 1 | 20 | Machine-based/free-weight exercises aimed at major muscle groups |
| Schmidt65 | Y | UC | 2 | UC | 2 | 1 | 50% | NR | 1 | 20 | Machine-based/free-weight exercises aimed at major muscle groups |
| Schmidt5 | Y | UC | 2 | Y | 3 | 2 | 60–80% | 60 | 3 | 8–12 | Machine-based exercises aimed at major muscle groups |
| Schmitz22 | Y | Y | 4 | UC | 2 | 2 | 8–10 RM | 60 | 1–3 | 8–12 | Machine-based/free-weight exercises aimed at muscles of chest, back, shoulders and arms, as well as the buttocks, hips and thighs |
| Schmitz66 67 | Y | Y | 4 | Y | 3 | 2 | 8–10 RM | 90 | 3 | 10 | Machine-based exercises aimed at major muscle groups |
| Simonavice68 | Y | Y | 4 | Y | 4 | 2 | 60–80% | NR | 2 | 8–12 | Machine-based exercises aimed at major muscle groups |
| Speck69 | Y | UC | 2 | UC | 1 | 2 | 8–10 RM | 45–60 | 3 | 10 | Bodyweight/free-weight exercises aimed at major muscle groups |
| Twiss70 | Y | Y | 4 | UC | 1 | 2 | No more than 20 lbs | 30–45 | 2 | 8–12 | Exercises with hand/foot weights aimed at upper and lower extremities |
| Yuen71 | Y | Y | 3 | UC | 1 | 2–3 | 8–12 RM | NR | 1–2 | 8–12 | Exercises aimed at major muscle groups |
| Winters-stone9 72 73 | Y | Y | 4 | Y | 4 | 2d Sup, 1d home | 60–70% | 45–60 | 1–3 | 8–12 | Bodyweight/free-weight exercises aimed at major muscle groups |
| Winters-stone26 | Y | Y | 4 | Y | 4 | 2d Sup, 1d home | 8–15 RM | 30–60 | 2–3 | 8–15 | Machine-based exercises aimed at major muscle groups |
| Winters-stone74 | Y | Y | 4 | Y | 3 | 2 | 8–10 RM | 45–60 | 3 | 10 | Machine-based exercises aimed at major muscle groups |
| Steindorf75 | Y | UC | 2 | Y | 3 | 2 | 60–80% | 60 | 3 | 8–12 | Machine-based exercises aimed at major muscle groups |
| Jensen76 | Y | UC | 2 | Y | 3 | 2 | 60–80% | 45 | 2–3 | 15–25 | Large muscle groups, including the legs, arms, back and knees |
| Lonbro77 | Y | Y | 3 | Y | 3 | 2–3 | 8–15 RM | NR | 2–3 | 8–15 | Machine-based exercises aimed at major muscle groups |
| Lonbro78 | Y | Y | 3 | Y | 3 | 2–3 | 8–15 RM | NR | 2–3 | 8–15 | Machine-based exercises aimed at major muscle groups |
| Nilsen29 | Y | Y | 3 | Y | 4 | 3 | 10 RM, 6 RM, 90% of 10 RM | NR | 1–3 | 6–10 | Machine-based exercises aimed at major muscle groups |
| Nilsen28 | Y | UC | 2 | Y | 4 | 3 | 10 RM, 6 RM, 90% of 10 RM | NR | 1–3 | 6–10 | Machine-based exercises aimed at major muscle groups |
| Norris30 | Y | Y | 4 | Y | 4 | 2 or 3 | 60–70% to 80% | NR | 2–3 | 8–12 | Machine-based exercises aimed at major muscle groups |
| Santa Mina79 | Y | Y | 3 | UC | 2 | 3–5 | 12–15 RPE | 30–60 | 2–3 | 8–12 | Resistant bands aimed at major muscle groups |
| Segal80 | Y | Y | 3 | Y | 3 | 3 | 60–70% | NR | 2 | 8–12 | Machine-based exercises aimed at major muscle groups |
| Segal24 | Y | Y | 3 | Y | 3 | 3 | 60–70% | NR | 2 | 8–12 | Machine-based exercises aimed at major muscle groups |
| Winters-stone81 | Y | Y | 3 | Y | 3 | 2 | 8–15 RM | NR | 1–3 | 8–15 | Bodyweight/free-weight/machine-based exercises aimed at major muscle groups |
| Winters-stone74 82 83 | Y | Y | 4 | Y | 4 | 2d Sup, 1d home | 60–70% | 30–60 | 1–3 | 8–12 | Bodyweight/free-weight exercises aimed at major muscle groups |
| Litterini84 | Y | UC | 2 | Y | 3 | 2 | NR | NR | 1 | 8–15 | Machine-based exercises aimed at major muscle groups |
d, day; NR, not reported; Over, overload; Prog, progression; RM, repetition maximum; RPE, rate of perceived exertion; Spec, specificity; Sup, supervised; UC, Unclear; Y, yes.