Make Your Own Program

REPETITIONS

- Reps between 3-6 generally focus on strength.

            - Increasing the actual density of muscle.

- Reps between 6-12 generally focus on size/hypertrophy.

            - Increasing the size of cells and bigger muscles.

- Reps over 10-12 generally focus on endurance.

            - Don’t increase strength or size much or at all.

- You should keep repetitions in the same range for all sets.

            - Don’t do 6-8 reps your first set and then do 10-12 reps for the next set. Your body will lose focus trying to make too many adaptations for multiple goals. Lift in the same rep range for a full workout, and change the rep range the next session or two down the road to mix it up.

- Don’t stick with the exact same rep range for more than a few workouts at most.

            - Mix it up to keep your body guessing and to make sure you are progressing every aspect of your fitness and not plateauing. Use the 4-6 range for a couple workouts, then the 8-10 for a couple, and so on.

SETS


- Generally 3-4 sets per body part are shown to be best for the general population.
           - Doing one set will show results, but your body can tell you how many sets to do. If you can not reach your rep range on your 3rd set with a clean and controlled movement, then you are done.

- Try sticking with 2-4 sets per body part, unless you are a body builder.
           - Too many sets can be a waste of time achieving no more muscle breakdown, or actually inhibit results during rest. More is not better.




WEIGHT

- The weight you use should allow you to reach the low end of your rep range but not surpass the high end before “technical failure”.

            - If you are doing 6-8 reps, pick a weight that allows you to cleanly get at least 6 reps with good form, but not more than 8. Ideally you want to start to lose form, and reach “technical failure” on the high end of your rep range; so 8 in this scenario.

            - Sacrificing form and continuing to get one more rep is detrimental to your recovery. It requires your muscles and central nervous system to adapt to stimuli outside of your goal. It also increases your chances of getting hurt.

- You should use a weight that is challenging, but never makes you reach technical failure in your first set.

- You HAVE TO progress to continue to make gains.
            - That means more weight for the same reps, or more reps with the same weight. If you don't progress your volume of work, you will not progress your results, you will simply be in a maintenance phase.

REST

- Your muscles ideally need 48-72 hours of rest between sessions.

            - Longer than this is actually not good either. You don’t want to train your arms once a week, - you want to train them every 48-72 hours, so every 2-3 days.

            - Train Upper one day then lower the next and rest. Then repeat. Or train full body every other day and cardio between and weekends. 



NOW GO MAKE YOUR OWN PROGRAM!!! Or Email me and I will send you the three month home workout I created and use to build muscle and burn fat. And I know it works, because it has helped me shave inches off my waist and put inches on my biceps.