Phase | Weeks | Focus | Sets×reps | Rest (sets/exercises; min/min) | Intensity/load | Rep tempo (ecc:conc; s:s) |
---|---|---|---|---|---|---|
Initial | 1 | Proper lifting technique | 1×8–12 | NA/2 | Constant-concentric failure within prescribed rep range (10RM as determined at orientation). | 2:2 |
2 | Proper lifting technique | 2×8–12 | 1/2 | Constant—concentric failure within prescribed rep range (10RM as determined at orientation). | 2:2 | |
Improvement | 3–26 | Increase in strength | 3×8–12 | 1/2 | Participants increased load by a minimum of 2.5%45 once able to perform 3 sets of 12 reps per exercise comfortably and with good form | 2:2 |
conc, concentric contraction; ecc, eccentric contraction; rep, repetitions; RM, repetition maximum.