BioMed Research International / 2017 / Article / Tab 1 / Clinical Study
Protein Supplementation to Augment the Effects of High Intensity Resistance Training in Untrained Middle-Aged Males: The Randomized Controlled PUSH Trial Table 1 Exercise protocol. TUT: time under tension; exs: exercises; reps: repetitions; RegW: regeneration week; SuS: superset; expl: explosive (very fast) movement velocity.
Time Number of reps (break) Work to failure strategy TUT (s) Phase 1 Weeks 1-2 Familiarization phase Incomplete work to failure 2-1-2 Weeks 3–6 Conditioning phase: 10 exs 1-2 sets 10–15 reps (90 s) Incomplete work to failure 2-1-2 Phase 2 8–10 reps (break 2-3 min) MMF expl-1-2 Weeks 7–10 5–7 reps (break 2 min) MMF 2-1-2 3–5 reps (break 60 s) MMF 4-1-2 RegW: 10–12 reps (break 2 min) MMF -3 reps 2-1-2 Phase 3 See phase 2, however, break See phase 2 + supersets expl-1-2 Weeks 11–14 between SuS-exercises: 60 s; between SuS ( ) Session/week agonists SuS1 to “blocks” 2 min ( ) Session/w. antagonists SuS2 4-1-4 Week 4: RegW (see phase 2) 2–4 exercises per SuS “block” 2-1-2 Phase 4 See phase 3 See phase 3 and drop-set with a single load reduction of −10–15% for each exercise immediately after work to MMF 3-1-3 Weeks 13–18 2 min breaks Week 4: RegW Phase 5 See See phase 3 and drop-sets with a twofold reduction of −10 and −10% for each exercise immediately after work to MMF and MMF+ 3-1-3 Weeks 19–22 phase 3 Week 4: RegW