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Training Style Guide

Strength

Focus on building maximum force production through low rep ranges with heavy weights. Perfect for developing raw power and neural adaptations.

1-5 reps 3-5 min rest 85-95% 1RM

Hypertrophy

Designed to maximize muscle growth through moderate rep ranges and time under tension. Ideal for building size and muscular definition.

8-12 reps 60-90 sec rest 65-80% 1RM

Bodybuilding

Aesthetic-focused training combining hypertrophy work with isolation exercises. Emphasizes muscle symmetry, definition, and proportional development.

8-15 reps 45-90 sec rest Isolation focus

Powerbuilding

Combines strength and hypertrophy training for both size and power. Perfect for those who want to be both strong and muscular.

3-8 reps 2-3 min rest 70-85% 1RM

Powerlifting

Specialized training for competitive powerlifting focusing on squat, bench, and deadlift. Emphasizes technique, maximal strength, and competition preparation.

1-5 reps 3-5 min rest Competition focus

HIIT

High-Intensity Interval Training alternates between intense bursts and recovery periods. Excellent for fat loss, cardiovascular fitness, and time efficiency.

20-40 sec work 10-30 sec rest 85-95% max HR

Cardio

Steady-state cardiovascular training for endurance and heart health. Great for building aerobic capacity and burning calories.

20-60 min 60-75% max HR Aerobic focus

Rest Period

90