Achievable logoAchievable logo
CSCS
Sign in
Sign up
Purchase
Textbook
Practice exams
Support
How it works
Exam catalog
Mountain with a flag at the peak
Textbook
Introduction
1. Structure and function of body systems
2. Biomechanics of resistance exercise
3. Bioenergetics of exercise and training
4. Endocrine responses to resistance exercise
5. Adaptations to anaerobic training
6. Adaptations to aerobic endurance training
7. Age and sex differences in resistance exercise
8. Psychology of athletic preparation and performance
9. Sports nutrition
10. Nutrition strategies for maximizing performance
11. Performance-enhancing substances and methods
12. Principles of test selection and administration
13. Administration, scoring, and interpretation of selected tests
14. Warm-up and flexibility training
15. Exercise technique for free weight and machine training
16. Exercise technique for alternative modes and nontraditional implement training
17. Program design for resistance training
17.1 Needs analysis and exercise selection
17.2 Training frequency, exercise order, and training load and repetitions
17.3 Volume and rest periods
18. Program design and technique for plyometric training
19. Program design and technique for speed and agility training
20. Program design and technique for aerobic endurance training
21. Periodization
22. Rehabilitation and reconditioning
23. Facility design, layout, and organization
24. Facility policies, procedures, and legal issues
Wrapping up
Achievable logoAchievable logo
17.3 Volume and rest periods
Achievable CSCS
17. Program design for resistance training

Volume and rest periods

2 min read
Font
Discuss
Share
Feedback

Step 6: Volume

Volume is the total amount of weight lifted in a training session. You calculate it as:

Volume-load = sets × reps × load

Example:

  • 2 sets × 10 reps × 50 lb = 1,000 lb (454 kg)

Volume varies by training goal:

Training goal Reps Sets
Strength ≤6 2-6
Power (single-effort) 1-2 3-5
Power (multiple-effort) 3-5 3-5
Hypertrophy 6-12 3-6
Muscular endurance ≥12 2-3

Multiple vs. single sets

  • Single sets may be sufficient for beginners.
  • Multiple sets (especially 3-6) are superior for trained individuals and for strength gains.
  • Power training often uses fewer total reps, but with higher intent and more rest between sets.

Application of the volume guidelines

Scenario a Scenario b Scenario c
Power: 4×5 Core: 3×10 Core: 3×12
Core: 3×6 Assistance: 3×10 Assistance: 2×15
Assistance: 2×10

Example sessions (sets × reps):

  • Scenario A (Mon/Wed/Fri)
    • Hang clean: 4×5
    • Push jerk: 4×5
    • Front squat: 3×6
    • Incline press: 3×6
    • Seated row, DB curl, triceps pushdown, crunch: 2×10, 3×20
  • Scenario B (Mon/Thu/Fri)
    • Deadlift, back squat, step-up, leg curl, seated calf: 3×10
    • Bench, row, biceps, triceps, shoulder shrug: 3×10
    • Crunch: 3×20
  • Scenario C (Wed/Sat)
    • Circuit-style: Perform one set of 8 exercises, then repeat.
    • Final circuit includes another round of lunge, chest press, and crunch.

Step 7: Rest periods

Rest period = the time between sets or exercises. Rest allows partial or full recovery so you can maintain performance.

Rest duration is determined by:

  • Training goal
  • Load lifted
  • Athlete’s training status

Rest period length assignments

Training goal Rest period
Strength ≥2-5 min
Power (single-effort) ≥2-5 min
Power (multiple-effort) ≥2-5 min
Hypertrophy 30 s - 1.5 min
Muscular endurance ≤30 s

Application of rest period guidelines

Scenario a Scenario b Scenario c
Power/core: 3 min Core: 1.5 min Core: 30 s
Assistance: 60 s - 1.5 min Assistance: 60 s Assistance: 20-30 s

Example details:

  • Scenario A:
    • Hang clean, push jerk, front squat = 3 min
    • Seated row = 1.5 min
    • DB curl, pushdown = 60 s
    • Crunch = 20 s
  • Scenario B:
    • All core exercises = 1.5 min
    • Assistance = 60 s
  • Scenario C:
    • Lunge, chest press, leg curl = 30 s
    • All others = 20 s
    • Performed as a circuit with minimal rest

Volume

  • Volume-load formula: sets × reps × load
  • Training goals determine sets and reps:
    • Strength: ≤6 reps, 2-6 sets
    • Power: 1-5 reps, 3-5 sets
    • Hypertrophy: 6-12 reps, 3-6 sets
    • Muscular endurance: ≥12 reps, 2-3 sets
  • Multiple sets superior for strength and trained individuals

Multiple vs. single sets

  • Single sets: sufficient for beginners
  • Multiple sets (3-6): better for strength gains, advanced lifters
  • Power training: fewer reps, higher intensity, more rest

Application of volume guidelines

  • Scenario A: Power and core focus, moderate to high sets/reps
  • Scenario B: Core and assistance exercises, moderate sets/reps
  • Scenario C: Circuit-style, single sets repeated, higher reps for endurance

Rest periods

  • Rest period = time between sets/exercises for recovery
  • Determined by training goal, load, athlete’s status

Rest period length assignments

  • Strength/Power: ≥2-5 min rest
  • Hypertrophy: 30 s - 1.5 min rest
  • Muscular endurance: ≤30 s rest

Application of rest period guidelines

  • Scenario A: Power/core = 3 min, assistance = 60 s - 1.5 min, crunch = 20 s
  • Scenario B: Core = 1.5 min, assistance = 60 s
  • Scenario C: Circuit style, core = 30 s, others = 20 s, minimal rest

Sign up for free to take 6 quiz questions on this topic

All rights reserved ©2016 - 2026 Achievable, Inc.

Volume and rest periods

Step 6: Volume

Volume is the total amount of weight lifted in a training session. You calculate it as:

Volume-load = sets × reps × load

Example:

  • 2 sets × 10 reps × 50 lb = 1,000 lb (454 kg)

Volume varies by training goal:

Training goal Reps Sets
Strength ≤6 2-6
Power (single-effort) 1-2 3-5
Power (multiple-effort) 3-5 3-5
Hypertrophy 6-12 3-6
Muscular endurance ≥12 2-3

Multiple vs. single sets

  • Single sets may be sufficient for beginners.
  • Multiple sets (especially 3-6) are superior for trained individuals and for strength gains.
  • Power training often uses fewer total reps, but with higher intent and more rest between sets.

Application of the volume guidelines

Scenario a Scenario b Scenario c
Power: 4×5 Core: 3×10 Core: 3×12
Core: 3×6 Assistance: 3×10 Assistance: 2×15
Assistance: 2×10

Example sessions (sets × reps):

  • Scenario A (Mon/Wed/Fri)
    • Hang clean: 4×5
    • Push jerk: 4×5
    • Front squat: 3×6
    • Incline press: 3×6
    • Seated row, DB curl, triceps pushdown, crunch: 2×10, 3×20
  • Scenario B (Mon/Thu/Fri)
    • Deadlift, back squat, step-up, leg curl, seated calf: 3×10
    • Bench, row, biceps, triceps, shoulder shrug: 3×10
    • Crunch: 3×20
  • Scenario C (Wed/Sat)
    • Circuit-style: Perform one set of 8 exercises, then repeat.
    • Final circuit includes another round of lunge, chest press, and crunch.

Step 7: Rest periods

Rest period = the time between sets or exercises. Rest allows partial or full recovery so you can maintain performance.

Rest duration is determined by:

  • Training goal
  • Load lifted
  • Athlete’s training status

Rest period length assignments

Training goal Rest period
Strength ≥2-5 min
Power (single-effort) ≥2-5 min
Power (multiple-effort) ≥2-5 min
Hypertrophy 30 s - 1.5 min
Muscular endurance ≤30 s

Application of rest period guidelines

Scenario a Scenario b Scenario c
Power/core: 3 min Core: 1.5 min Core: 30 s
Assistance: 60 s - 1.5 min Assistance: 60 s Assistance: 20-30 s

Example details:

  • Scenario A:
    • Hang clean, push jerk, front squat = 3 min
    • Seated row = 1.5 min
    • DB curl, pushdown = 60 s
    • Crunch = 20 s
  • Scenario B:
    • All core exercises = 1.5 min
    • Assistance = 60 s
  • Scenario C:
    • Lunge, chest press, leg curl = 30 s
    • All others = 20 s
    • Performed as a circuit with minimal rest
Key points

Volume

  • Volume-load formula: sets × reps × load
  • Training goals determine sets and reps:
    • Strength: ≤6 reps, 2-6 sets
    • Power: 1-5 reps, 3-5 sets
    • Hypertrophy: 6-12 reps, 3-6 sets
    • Muscular endurance: ≥12 reps, 2-3 sets
  • Multiple sets superior for strength and trained individuals

Multiple vs. single sets

  • Single sets: sufficient for beginners
  • Multiple sets (3-6): better for strength gains, advanced lifters
  • Power training: fewer reps, higher intensity, more rest

Application of volume guidelines

  • Scenario A: Power and core focus, moderate to high sets/reps
  • Scenario B: Core and assistance exercises, moderate sets/reps
  • Scenario C: Circuit-style, single sets repeated, higher reps for endurance

Rest periods

  • Rest period = time between sets/exercises for recovery
  • Determined by training goal, load, athlete’s status

Rest period length assignments

  • Strength/Power: ≥2-5 min rest
  • Hypertrophy: 30 s - 1.5 min rest
  • Muscular endurance: ≤30 s rest

Application of rest period guidelines

  • Scenario A: Power/core = 3 min, assistance = 60 s - 1.5 min, crunch = 20 s
  • Scenario B: Core = 1.5 min, assistance = 60 s
  • Scenario C: Circuit style, core = 30 s, others = 20 s, minimal rest