Example
Dominant Biceps Strength = 70%
Non-dominate Biceps Strength = 50%
Estimated loading prescription
for dominant Biceps as following :
1kg/ 8 times of Rep/ 30s/ 5 Sets/ 3m/ 3 sessions/week. Strengthening exercises
Kindly find out the loading prescription of non-dominate Biceps and the reason for choosing this loading ?
70% of what? 50% of what? What is the objective of these exercises? To improve strength? If so, what kind of strength training? Isokinetic, isotonic, or isometric?
The first of all i have mentioned already about the name of exercises which is strengthening exercises and the load at dominant side!. However the name of exercises is not important here in this question.
The question is clear, Biceps in the dominant hand more stronger 4/5, 70% 1RMThan Biceps in the non-dominate hand 50% 1RM,2/5.
So the most important here the loading that given to dominant Biceps must be given to non- dominant as well or we should give more loading to non-dominate? And why?
It would be uncommon to prescribe a lower relative load to the weaker muscle. Why don't you do 1-RM testing on each arm and then prescribe the same training load (% 1RM) for each arm based on it's own 1-RM... the weaker arm will ultimately have a lower absolute load, but same relative load...
The National Strength and Conditioning Association uses the following RepMax table:
1 repetition max = 100% of 1RM
2 repetition max = 95% of 1RM
4 repetition max = 90% of 1RM
6 repetition max = 85% of 1RM
8 repetition max = 80% of 1RM
This would be a good starting point.... but remember that these are repetition max estimates and therefore training should be slightly below that for repeated sets. Also, it looks like you are just doing as many repetitions as possible during each 30 sec work bout, if I am reading it correctly. You may want to go on the lower end of the relative load, but 50-70% seems like a reasonable range. It depends on how many repetitions you want them to complete.... there is no prescribed load for your proposed protocol. Try it out on a few people and see where their repetition ranges fall and let that guide your decision!
Good luck!
Let me ask by another way dear
You still didn't get what i mean.
You have dominant and non-dominate hand, then the dominant hand more stronger than non-dominate hand.
The loading of exercises in both hands should be same loading or in weaker hand which is non-dominate should has more loading? And why?
Ex
So let's say we will give strength exercises to dominant hand with this loading 5 repetitions 5 sets 3 times a week. Then the non-dominate hand???
8 repetitions 5 Sets 3 times a week???
Clear!
- Badges
- Science topic
- Similar topics
- Psychology