- Mass - This is also called Hypertrophy training, and is what people normally associate with strength training. If you're looking to have bigger muscles, this is the plan for you. 60-80% of your estimated 1 Rep Max* I'll outline how to figure this out at the end of the article. 60-80% of 1RM, 6-12 reps per set, for 3-6 sets. You should aim for 3-5 minutes of rest between strength exercises. 6-12 repetitions develops a balance of strength, muscle size, and endurance
- Strength - This is the focus of someone who's wanting to get stronger, but remain around their current weight without gaining a lot of muscle mass. Boxers, and Mixed Martial Arts fighters would benefit from this type of training. 80-90% of your 1RM, 1-5 reps per set, for 1-5 sets. This primarily develops strength, with more impact on muscle mass and none on endurance.
- Endurance - This should be a area of focus for anyone. Endurance training with weights is a great way to workout all the bodies different energy systems. Using a ideally light weight is best when training for endurance. These workouts may border on cardiovascular, although the added resistance makes for a great anaerobic workout as well! 40-60% of 1RM, 15-20 reps per set, for 2-4 sets. The exception with endurance training is the rest period, which should only be 1-3 minutes.
1 Repetition Maximums are the maximum amount of weight that you can lift one time, this practice can be risky for beginners to weight lifting. I recommend using this formula.
1RM = ((Number of Reps / 30) + 1) x Weight Used
For example, if you were to lift 185 pounds 6 times, you calculate your one rep max as follows:
1RM = ((6 reps / 30) + 1) x 185 pounds
1RM = (0.2 + 1) x 185 pounds
1RM = 1.2 x 185 pounds
1RM = 222 pounds
For body weight exercises the 1RM can be a timed test to perform as many repetitions as you can of a specific calisthenic exercise (push-ups, sit-ups, pull-ups) If you can do 100 Push-ups in 2 minutes, then a endurance workout for Push-ups would be 40-60 Push-ups, then rest for 1-2 minutes and repeat that 2-4 times.