By: MuscleSports.net

Exercise intensity & recovery chart based on science!

Workout Reps/Sets and Recovery Chart
REQUIREMENTS	ENDURANCE	STRENGTH/ENDURANCE	SIZE/STRENGTH	POWER
Work Loads	55-75% max	70-80% of 1-rep max	84-88% of 1 rep max	88-92% of 1-rep max
Repetitions	15-30	8-12	6-8	3-5
Sets	2-6	3-4	3-5	3-4

Speed of each Rep
I. Positive(Up)	2-10 seconds	2 seconds	2 seconds	EXPLOSIVE
II. Negative(Down)	4 seconds	4 seconds	4 seconds	2-4 seconds
Pause Between Reps	5-10 seconds or option: 1-2 seconds	1-2 seconds	1-2 seconds	1-2 seconds

Rest Between Sets
a.General Exercise	1½-2 minutes	2-3 minutes	3-6 minutes	3-8 minutes
b.Spec Exercise		1-1 ½ minutes	1-2 minutes
c.Tendon Exercise			3-8 minutes	3-8 minutes
Rest Days Between Body Parts Per Workout
		Minimal	Minimal	Minimal
Days Between Muscle Groups
1. Thighs		2-3 days	Same	5 days
2. Lower Back		2-3 days	Same	5 days
3. Chest		2-3 days	Same	3-4 days
4. Latissimus (Lats)		2-3 days	Same
5. Trapezius		2-3 days	Same
6. Deltoids		2-3 days	Same
7. Biceps		2-3 days	Same
8. Triceps		2-3 days	Same
9. Forearms		2 days or less	Same
10. Calves		2 days or less	Same
11. Abdominals		2 days or less	Same
12. Neck		2 days or less	Same
Exercise per Body Part
a. Beginner	Optional	2 Gen Exercise	Optional	None
b. Intermediate	Optional	1 Specific Exercise	2 General Exercise	Optional
c. Advanced	Optional	2-3 Specific Exercise	2 General Exercise	Optional
EDITORS NOTE: Remember none of these numbers are holy, as every body is different. These numbers represent an average (which should be very close) and should be adjusted to your abilities.