This article is one in a series that takes a look at the position stand of the American College of Sports Medicine titled Progression Models in Resistance Training for Healthy Adults, 2009. This is a summary of the evidence, from a well-qualified group of experts, for the effectiveness of various procedures and practices in resistance and weight training programs.
The ACSM Position Stand on Weight Training and Resistance Training, 2009
The article summarizes ACSM guidelines for training characteristics focusing on training for muscular power; with strength, hypertrophy (muscle building), strength endurance and older adults training discussed in companion documents.
Note that in this version of the ACSM stand, the authors have graded the quality of the evidence as follows:
- A - Best class of evidence (randomized controlled trials (RCT))
- B - Second level of evidence (fewer RCT)
- C - Third level (observational only, not RCT)
- D - Least quality of evidence (panel consensus judgment, clinical experience)
RT stands for "resistance training" in the following discussion.
Muscular Power
Maximum power is increased when the same amount of work is done in a shorter period or when a greater amount of work is done during the same period. Power is a function of force and time.
Power is required in the movements of sport, work, and daily living. In simple terms, power means doing the same work faster, whether lifting a weight or pushing a wheelbarrow, running a 100 meters race, or tackling an opposition football player.
Exercise Selection and Order
"Evidence category B. The use of predominately multiple-joint exercises performed with sequencing guidelines similar to strength training is recommended for novice, intermediate, and advanced power training."
Loading/Volume/Repetition Velocity
"Evidence category A. It is recommended that concurrent to a typical strength training program, a power component is incorporated consisting of one to three sets per exercise using light to moderate loading (30-60% of 1 RM for upper body exercises, 0-60% of 1 RM for lower body exercises) for three to six repetitions.
\nEvidence category B. Progression for power enhancement uses various loading strategies in a periodized manner. Heavy loading (85-100% of 1 RM) is necessary for increasing the force component of the power equation, and light to moderate loading (30-60% of 1 RM for upper body exercises, 0-60% of 1 RM for lower body exercises) performed at an explosive velocity is necessary for increasing fast force production. A multiple-set (three to six sets) power program be integrated into a strength training program consisting of one to six repetitions in periodized manner is recommended."
Rest Periods
"Evidence category D. Rest periods of at least 2-3 min between sets for core exercises are recommended. A shorter rest interval (1-2 min) is recommended for assistance exercises."
Frequency
"Evidence category A. The recommended frequency for novice power training is similar to strength training (2-3 d/wk) stressing the total body).
\nEvidence category B. For intermediate power training, it is recommended that either a total-body or an upper/lowerbody split workout be used for a frequency of 3-4 d/wk.
\nEvidence category C. For advanced power training, a frequency of 4-5 d/wk is recommended using predominantly total-body or upper/lower body split workouts."
For a review of weight and resistance training fundamentals, you can read the beginner documentation.
Source
Nicholas Ratamess, Brent Alvar, Tammy K. Evetoch Terry J. Housh, W. Ben Kibler, William J. Kraemer, N. Travis Triplett. Progression Models in Resistance Training for Healthy Adults. Medicine & Science in Sports & Exercise: March 2009, Volume 41, Issue 3, pp 687-708.
