Table 1.
Resistance training scheme.
| Week | Day | Set × rep scheme | % initial 1RM |
|---|---|---|---|
| 1 | M/T | 4×10 | 50 |
| W/R | 5×6 | 56 | |
| 2 | M/T | 4×10 | 55 |
| W/R | 5×6 | 65 | |
| 3 | M/T | 4×10 | 60 |
| W/R | 5×6 | 74 | |
| 4 | M/T | 4×10 | 65 |
| W/R | 5×6 | 84 | |
| 5* | M/T | 4×10 | 50 |
| W/R | 5×6 | 50 | |
| 6 | M/T | 4×10 | 65 |
| W/R | 5×6 | 84 | |
| 7 | M/T | 4×10 | 70 |
| W/R | 5×6 | 90 | |
| 8 | M/T | 4×10 | 75 |
| W/R | 5×6 | 96 | |
| 9 | M/T | 4×10 | 80 |
| W/R | 5×6 | 98 | |
| 10 | M/T | 5×6 | 102 |
| W/R | Post strength test | --- |
The set x rep scheme presented above was for five exercises per workout (leg press, bench press, deadlift, leg extension, cable pulldown). Additionally, participants worked out either Monday or Tuesday and Wednesday or Thursday for two workouts per week. *, indicates deload week.