Three
work sets per exercise using the «standard» rep ranges (4 - 6, 8 - 10.
Yates himself performs one
working set per exercise.
Week 1 and 2 — Start with 2
working sets per exercise.
Ideally (and this is a sign you're recovering properly between workouts), you'll be able to use slightly heavier (roughly 5 %) weights than you used on week one, even though you've added one
work set per exercise.
Not exact matches
Now I do over 50
per day, in two
sets, followed by stretching and other
exercises to
work what burpees don't.
Volume is all about how much
work you do: how many reps
per set, how many
sets per exercise, and how many
exercises per session.
In my experience, the typical approach of blasting a muscle group once
per week for an insane number of
sets and
exercises simply doesn't
work for the majority.
-- He usually
works out 6 days a week and takes 1 day of rest on the seventh day — He does 3 - 4
sets per exercise — He trains biceps and triceps on the same day — He trains all big muscle groups once a week (legs, chest, back and shoulders) and the small ones twice a week (triceps, biceps, calves)-- His favorite muscle group are the legs, which is why he trains them on Saturday when he has the most time.
Three «
work»
sets per exercise is a very sound number for several reasons, but the additional
set will rarely get a staled program
working again.
Week Two: After warmups, perform 5
work sets of 15 reps
per set /
per exercise.
Week Four (Deload Week): After warmups, perform 2
work sets of 12 reps
per set /
per exercise.
Week One: After warmups, perform 4
work sets of 15 reps
per set /
per exercise.
Most
exercises call for 3 or 4
sets, with the ab
work and lower back
work calling for just 2 - 3
sets per exercise.
150 grams
per day without
exercise should be what your goal and then for every 2
sets of
work you do, add another 5 grams to that.
Aim for 20 - 50
sets total
per workout and make sure you pick an
exercise for each muscle group,
exercises that
work multiple muscle groups (our metabolic training programs) are even better!
The 1st being a warm - up
set followed by 3
working sets of 10 reps
per exercise.
2 - 3
sets of 8 - 12 reps
per exercise with medium rest (2 - 3 minutes)
works well for me.
If you haven't been
working your calves recently, start with just 2
sets per exercise and build up to 3.
We don't need to go as far as 54
sets per week (because of our
exercise choices and heavier loads), but we want to make sure we make our muscles do enough
work to have to grow bigger and stronger.
Microsoft Excel required A new
set of numbers every time the file is opened Print, photocopy and distribute Add up all the numbers that you can see inside each picture - 2 drawings
per A4 page Numbers 2 to 9 6 files - 3 x animals, 2 x transport and 1 x food Great resource for an extension or homework
exercise Excellent resource for in class collaborative
work and use of a calculator too