| Phase 1 | Phase 2 | Phase 3 |
---|---|---|---|
Load magnitude | 15–20 RM | 10–15 RM | 8–10 RM |
Number of repetitions | To volitional muscular fatigue | To volitional muscular fatigue | To volitional muscular fatigue |
Number of sets | 3 sets | 4 sets (2 per exercise) | 6 sets (2 per exercise) |
Rest in-between sets | 60 s | 60 s | 60 s |
Sessions per week | 7 per week | 3.5 per week | 3.5 per week |
Duration of experimental period | 5 weeks | 5 weeks | 6 weeks |
Contraction modes per rep | Â | Â | Â |
Concentric | 2 s | 2 s | 2 s |
Isometric | 5 s | 5 s | 5 s |
Eccentric | 2 s | 2 s | 2 s |
Rest between reps | 2 s | 2 s | 2 s |
Time under tension | 9 s | 9 s | 9 s |
Volitional muscular fatigue | Yes | Yes | Yes |
Rest between sessions | 24 h | 48 h | 48 h |
Anatomical definition of exercise | Yes | Yes | Yes |
Range of movement | Exercise 1: 80° ER | Exercise 1: 80° ER Exercise 2: 45° ABD | Exercise 1: 80° ER Exercise 2: 45° ABD Exercise 3: 45° ER |