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Program Design
Program Design

FSU Endurance Program

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sample-programfsuendurancetemplatehigh-reps

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Program example
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The Florida State University Fitness Center muscular-endurance template, using high reps (15-30) at up to 60% of 1 RM with slow tempo and short rests.

Detail

FLORIDA STATE UNIVERSITY FITNESS CENTER — ENDURANCE PROGRAM

  1. Order of exercises: Large muscle groups to small muscle groups
  2. Exercises per muscle group: 1 to 2 exercises
  3. Repetitions per set: 15 to 20 repetitions (as high as 30 repetitions), use up to 60% of 1 RM
  4. Time for each repetition: 2.0 seconds for concentric actions (positive); 3.0 seconds for eccentric actions (negative)
  5. Number of sets per exercise: 2 to 3 sets
  6. Total sets per body part: 2 to 5 sets
  7. Recovery time between sets: 1 to 1½ minutes
  8. Frequency of training per week: 3 non-consecutive days
  9. Length of workout: ¾ to 1 hour
  10. Rest periods between workouts: 48 to 72 hours
  11. Volume of training, reps x sets: Medium
  12. Program length: 6 to 12 weeks

*Please consult a Fitness Instructor before starting an exercise program.

Key facts

  • Order: large→small muscle groups.
  • Exercises per muscle group: 1-2.
  • Reps: 15-20 (up to 30) at up to 60% of 1 RM.
  • Tempo: 2.0 s concentric / 3.0 s eccentric (slowest of the programs).
  • Sets per exercise: 2-3; total per body part: 2-5.
  • Rest between sets: 1-1½ min; between workouts: 48-72 h.
  • Frequency: 3 non-consecutive days; workout: ¾-1 hour.
  • Volume: Medium; length: 6-12 weeks.

Connections

Sources

Historical reference · reference manual (page cited)
p.644
Pages: 644.

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Atlas Connections

Frequency of Training
How many days per week you train — don't work the same muscle two days in a row, and generally not more than three times a week.
Repetition Maximum (RM)
The maximum weight that can be lifted for a specific number of reps to exhaustion — e.g. a 6 RM is the load you can lift for exactly six reps.
Rest Periods Between Sets
How long you rest between sets: trained lifters gain the most strength with more than 2 minutes, muscle grows a little better with more than 60 seconds, and short rests (under a minute) suit muscular endurance work.
Repetition Maximum Continuum
Low reps with heavy loads build the most maximal strength, but muscle grows across a broad rep range (about 2–4 to 20–30+ reps) when sets are taken close to failure; the classic strength/size/endurance continuum is a rough guide only.
Tempo / Time Per Repetition
How long each repetition takes — a controlled tempo of roughly 1.5 s concentric and 2.0 s eccentric, because slow movement produces more tension, force, and fiber recruitment.