How to select right amount of weight/sets/reps for your goal.
1RM - is the maximum amount of weight you can lift
Variable Training goal
Strength Power Hypertrophy Endurance
Load (% of 1RM) 80-90 45-55 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 (mins) 2-6 2-6 2-5 1-2
Duration (seconds per set) 5-10 4-8 20-60 80-150
Speed per rep (% of max) 60-100 90-100 60-90 60-80
Training sessions per week 3-6 3-6 5-7 8-14
Weightlifting is GOOD for your heart IF you don’t take steriods
It’s unfortunate that weightlifting gets a bad reputation because of steroid users. Source here.
People ate an average of nearly 300 calories more when they were sleep-deprived compared to when they were well rested, research presented at an American Heart Association revealed. And the calories overwhelmingly came from junk foods like ice cream and fast food.
In one study, researchers found that people who received only four hours of sleep a night for two nights experienced:
18 percent reduction in leptin
28 percent increase in ghrelin
It’s interesting to see some degree of quantification here.