Designing an effective resistance program is challenging because resistance training is an art form, a blending of science, your philosophy, availability of equipment, and your status. However, in general, resistance training can be thought of as a continuum from strength to endurance and should be controlled by changes in volume. Volume is either defined as sets multiplied by repetitions, or sets multiplied by repetitions multiplied by the load per set.

Before starting any program, a two- to four-month-long adaptation phase should be completed

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