The Effects of Krill Oil on mTOR Signaling and Resistance Exercise: A Pilot Study

Table 2

Training Protocol.

Weekly Schedule
Weight Training	Week	1^E	2^H	3^E	4^H
	Hypertrophy/endurance:	3 sets/12 repetitions; 60s rest	3 sets/8 repetitions; 90 s rest	3 sets/15 repetitions; 60s rest	3 sets/10 repetitions; 90s rest
	Strength:	3–5 sets/5 repetitions; 3–5 min rest	3–5 sets/4 repetitions; 3–5 min rest	3–5 sets/3 repetitions; 3–5 min rest	3–5 sets/5 repetitions; 3–5 min rest
	Week	5^E	6^H	7^E	8^H
	Hypertrophy/endurance:	3 sets/12 repetitions; 90 s rest	3 sets/8 repetitions; 90s rest	3 sets/15 repetitions; 60s rest	3 sets/10 repetitions; 90s rest
	Strength:	3–5 sets/ 4 repetitions; 3–5 min rest	3–5 sets/4 repetitions; 3–5 min rest	3–5 sets/ 3 repetitions; 3–5 min rest	3–5 sets/ 3 repetitions; 3–5 min rest
Exercise Selection
Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Strength	Rest	Hypertrophy/endurance	Hypertrophy/endurance	Rest	Strength
Leg press		Bench press	Squat		Bench press
Squat		BB row	Deadlift		BB row
Glute-ham raise		BB shoulder press	Leg press		BB shoulder press
		Pull-ups	Glute-ham raise		Pull-ups
		DB press	Seated leg curl
		Incline DB press	Lying leg curl
		Side lateral raise	Leg ext.
		Preacher curl	Calf raise
		Overhead tricep ext.
		Cable fly
		Hammer curl
		Tricep pushdown
		Cable press