IFPA Trainer Practice Exam

What type of training system is described by performing three sets of 5 to 6 repetitions?

1. Tri-set

2. Bulking

3. Superpump

4. Blitz training

The correct answer is: Bulking

The training system described by performing three sets of 5 to 6 repetitions is typically associated with a strength or hypertrophy-focused approach, which is often referred to as bulking. This method is designed to increase muscle mass and strength by using a relatively low number of repetitions at higher weights, stimulating the muscles effectively for growth. In a bulking phase, the goal is to promote muscle gain, which is why the training might focus on lower rep ranges with increased loads. The structure of three sets of 5 to 6 repetitions facilitates reaching near maximum strength, which is essential for promoting muscle hypertrophy when paired with adequate nutrition and recovery. The other options mentioned represent different training methodologies that do not align with the specific structure of 5 to 6 repetitions. For example, tri-sets typically involve three exercises performed in succession without rest, superpump may relate to high-repetition training aimed at achieving a "pump" in the muscles, and blitz training often involves high-intensity intervals or circuit-style workouts. These approaches have different objectives and training parameters compared to the bulking method outlined.