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Key Features
1. Rep and set schemes vary, generally 3, or more sets per exercise.
2. Usually several exercises per body part are performed at each workout.
3. Resistance levels are sub maximal with each set terminated before positive
failure.
4. Generally train each body part 2 times weekly..
5. Very flexible in terms of what techniques can be used each workout, lending
itself to instinctive training.
Possible Advantages
1. Easy to vary workouts, keeping mental freshness..
2. No sense of 'failure'. If you're feeling weak during a workout, you can
reduce resistance and increase training volume.
3. Low injury risk as resistance is usually 60% or less of 1RM
4. Motivation is usually high as progress can always be made on at least one
loading parameter.
Possible Disadvantages
1. Can be time demanding due to training frequency and length of workouts.
2. Hard to monitor progress as weight/reps are not the prime overload
parameters.
3. Risk of injury as length of workouts can result in loss of concentration
leading to sloppy form
4. Risk of 'undertraining' as there is no all out effort sets.
5. Risk of a failure to pan workouts, resulting in reduced success.
What Defines a SMT Routine?
Typically training with around 60% of 1RM (1 rep maximum) for 3 or more
sets. No set is taken to failure, however the cumulative effect of all sets and
exercises for a muscle results in a pumped, tired effect. Aches usually last for
only 1 day. Generally a body part will be trained either to a progressive plan
or unti the desired level of fatigue is reached.
History
This type of training originates from the very start of resistance training.
Many of the principles (techniques) were popularised in early magazines by Joe
Weider.
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