Table 2.
Nonlinear resistance training protocol.
| Exercises | Very light | Style | Average | Heavy |
|---|---|---|---|---|
| Knee extension | 20/40 × 1 | 15/60 × 2 | 10/75 × 3 | 4/90 × 4 |
| Bench press | 20/40 × 1 | 15/60 × 2 | 10/75 × 3 | 4/90 × 4 |
| Incline bench press | 20/40 × 1 | 15/60 × 2 | 10/75 × 3 | 4/90 × 4 |
| Seated row | 20/40 × 1 | 15/60 × 2 | 10/75 × 3 | 4/90 × 4 |
| Deadlift | 20/40 × 1 | 15/60 × 2 | 10/75 × 3 | 4/90 × 4 |
| Pulley crunches | 20/40 × 1 | 15/60 × 2 | 10/75 × 3 | 4/90 × 4 |
| Lat pull-downs | 20/40 × 1 | 15/60 × 2 | 10/75 × 3 | 4/90 × 4 |
| Calf raise | 20/40 × 1 | 15/60 × 2 | 10/75 × 3 | 4/90 × 4 |
| Hamstring curl | 20/40 × 1 | 15/60 × 2 | 10/75 × 3 | 4/90 × 4 |
| Press behind neck | 20/40 × 1 | 15/60 × 2 | 10/75 × 3 | 4/90 × 4 |
| Upright row | 20/40 × 1 | 15/60 × 2 | 10/75 × 3 | 4/90 × 4 |
| Arm curl | 20/40 × 1 | 15/60 × 2 | 10/75 × 3 | 4/90 × 4 |
Length of rest period: very light: 1 minute; light and moderate: 1-2 minutes; heavy: 3-4 minutes; and very heavy: 5-7 minutes. 1 set, 320 repetitions, 40% 1RM.