Not exact matches
The message to take
from all of this is that you need to keep your
reps under 15 and
sets per muscle group under 20 to be effective while on a low - carb diet.
When used with lower
reps (anywhere
from 1 to 5
reps per set and for 3 to 5 total «working»
sets), it was a favourite of strength athletes like Doug Hepburn, Tommy Kono and even Ted Arcidi.
Most people should directly train their abs anywhere
from 2 - 3 times
per week with 3 - 4
sets x 10 - 20
reps each time.
Phase 2 5
sets of pullup (palms pointed away
from your face) Walk - The - Plank's, 8
reps per set, one minute rest between
sets.
Take that to 33 % and 25
reps or higher
per set and the gap between the philosophies becomes negligible or at least irrelevant
from a year's length time scale.
The practice is always up resistance so that 33 % goes
from 20 lbs to eventually 30 lbs but you stick to 25
reps and higher
per set.
Awesome, i haven't been posting because I've strayed a bit
from the routine, i still total at least 500
reps a week
per part but I've been doing 20 to 30
rep sets and drop
sets.I actually hit a pr on db flat 80 lb for 42
reps nonstop but i was done then went to incline, the chest wo after that a couple days ago was inclines first 20
rep sets light lol only 45 or 50 lbs then cables 12
sets fast high
reps didn't count.
I also knew that if I switched
from anywhere between 1 — 5
reps per set on my compounds and accessory lifts, like I was doing, to 8 — 12
reps, it wasn't going to make for the «magic» happening.
The two best discoveries I ever made in terms of improving my results were a) decreasing
from lifting multiple times
per week to only once
per week and b) adding one high
rep set per exercise.
This allows me to track small details
from workout to workout, like exactly how many
reps I did
per set, yet only track the most important numbers over time, like my absolute strength.
Check out the chart below, that I have borrowed
from the article The Holy Grail of Strength Training —
Sets and
Reps that shows the relation between reps per set and total reps per session based on the training intens
Reps that shows the relation between
reps per set and total reps per session based on the training intens
reps per set and total
reps per session based on the training intens
reps per session based on the training intensity.
This means you should shoot for at least 8 to 12
reps per set when you're doing four
sets and to stay away
from doing more than four
sets of any exercise.