We have words that express the very large and the very small.
The number 5 x 10 6 could be said “five times ten to the six”, but it is easier to say “five million”. Spelling out scientific notation numbers can be a mouthful. Scientific notation is a useful means to write out very large or very small numbers using powers of ten and exponents. Prefixes for the powers of ten are grouped into sets of three zeros, with smaller increments near the number 1. In the interpretation of this position stand as with prior ones, recommendations should be applied in context and should be contingent upon an individual's target goals, physical capacity, and training status.This entry was posted on Augby Todd Helmenstine (updated on August 3, 2022) For local muscular endurance training, it is recommended that light to moderate loads (40-60% of 1 RM) be performed for high repetitions (>15) using short rest periods (<90 s). It is also recommended that emphasis be placed on multiple-joint exercises especially those involving the total body. Progression in power training entails two general loading strategies: 1) strength training and 2) use of light loads (0-60% of 1 RM for lower body exercises 30-60% of 1 RM for upper body exercises) performed at a fast contraction velocity with 3-5 min of rest between sets for multiple sets per exercise (three to five sets). Higher volume, multiple-set programs are recommended for maximizing hypertrophy.
For loading, it is recommended that loads corresponding to 1-12 RM be used in periodized fashion with emphasis on the 6-12 RM zone using 1- to 2-min rest periods between sets at a moderate velocity. Similar program designs are recommended for hypertrophy training with respect to exercise selection and frequency. The recommendation for training frequency is 2-3 d x wk(-1) for novice training, 3-4 d x wk(-1) for intermediate training, and 4-5 d x wk(-1) for advanced training. When training at a specific RM load, it is recommended that 2-10% increase in load be applied when the individual can perform the current workload for one to two repetitions over the desired number. For intermediate (individuals with approximately 6 months of consistent RT experience) to advanced (individuals with years of RT experience) training, it is recommended that individuals use a wider loading range from 1 to 12 RM in a periodized fashion with eventual emphasis on heavy loading (1-6 RM) using 3- to 5-min rest periods between sets performed at a moderate contraction velocity (1-2 s CON 1-2 s ECC). For novice (untrained individuals with no RT experience or who have not trained for several years) training, it is recommended that loads correspond to a repetition range of an 8-12 repetition maximum (RM). In addition, it is recommended that strength programs sequence exercises to optimize the preservation of exercise intensity (large before small muscle group exercises, multiple-joint exercises before single-joint exercises, and higher-intensity before lower-intensity exercises). The optimal characteristics of strength-specific programs include the use of concentric (CON), eccentric (ECC), and isometric muscle actions and the performance of bilateral and unilateral single- and multiple-joint exercises. In order to stimulate further adaptation toward specific training goals, progressive resistance training (RT) protocols are necessary.
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