Hey man just before I relay all the info from my Nelson PE 3/4 textbook, let me know which textbook you have.
Nvm I’ll just let you know my thoughts on the specs anyway:
Untrained:
M strength: 60-70%1RM, 8-12 reps, 1-3 sets, slow to moderate speed of contraction, 2-3 minutes of passive rest between sets
M hypertrophy: 70-85%1RM, 8-12 reps, 1-3 sets, speed of contraction is ‘continuum’ apparently (please let me know what continuum means in this context pls, I’m guessing it just means constant velocity), 1-2 minutes passive rest between sets
M endurance: 40-60%1RM, 15-25 reps, 1-3 sets, slow to moderate speed of contraction, 1 minute passive rest
M power: 30-60%1RM, 3-6 reps, 1-3 sets, fast contraction speed, 2-3 minutes passive rest (ALSO: shouldn’t the rest for m power be more like 3-5 mins to get that 98%+ PC? Rather than just 2-3 mins? Is this an example of the ‘conflicting’ info you were talking about? If not, lmk.)
As for trained athletes:
M strength: 80-100%1RM, 1-12 reps with an emphasis on the first 6 reps, 3-6 sets, slow to moderate speed of contraction, 2-3 minutes of passive rest between sets
M hypertrophy: 70-100%1RM, 8-12 reps, 3-6 sets, speed of contraction is ‘continuum’, 1-2 minutes passive rest between sets
M endurance: 40-60%1RM, 15-25 reps, 3-6 sets, slow to moderate speed of contraction, 1 minute passive rest
M power: 30-60%1RM, 3-6 reps, 3-6 sets, fast contraction speed, 2-3 minutes passive rest