Strength
For strength, ACSM recommend loading at or above what %
80%
ACSM suggests this type of muscular action can be especially useful for hypertrophy emphasis
Eccentric overload or eccentric emphasis
For power, the intent on the concentric phase should be...
explosive or as fast as possible
The 2026 statement pushes back against the idea that training must always reach this point?
Failure
This is the largest driver of long-term outcomes
Adherence
This range of weekly or regular training frequency is associated with better strength gains
At least 2 times per week
This weekly volume landmark is commonly supported for hypertrophy?
At least around 10 sets per muscle group per week
Power is defined as force multiplied by this variable
Velocity
What was the believed rep range in 2009 for hypertrophy
8-12
This training principle must follow adherence to drive continued adaptation
Progressive overload
If a patient is stuck at the same load for weeks, this core principle is likely missing?
What is the percentage of load required for hypertrophy (a range)
30-100% 1RM
ACSM generally associates better power outcomes with this load range.
30-70% 1RM
What was the believed rep range for strength in 2009
1-6
This concept allows for clinicians to adjust programs based on patient preference and context
Individualisation
This type of muscle fibre is preferentially recruited with heavy loads
How many sets are recommended per muscle group for hypertrophy per week
10+
Mechanical tension
What was the name of the mission that recently landed from the moon, which used a eccentric flywheel
Artemis 2
This is a key mechanism by which heavy loads improve strength
higher motor unit recruitment
All of the following showed what affect on hypertrophy:
Training frequency, Training to failure/fatigue, Time under tension, Periodisation and Exercise Order
No significant affect.
This quality is often a foundation for improving power, especially when heavier resistance training is included
Strength
What is the updated current rep range for Strength
Which celebrity is pictured on wall in the gym printed out in a4 paper with a few missing!
Tom Coghlan