Rep Scheme Instructions
Warm-up Sets Listed on the card as "warm up". To prepare your muscles, tendons, ligaments and mind for intense training it is sometimes necessary to do a few warm up sets. These sets need to be done before a multi joint exercise, which is performed early in the workout (ie. Bench Press, Squat, Deadlift), and should prepare yourself, not tire yourself out. Progressively add weight to each warm up set and perform between 1-8 reps as needed. The heavier your first work set, the more warm-up sets you will need. Example for a squat workout where 405 lbs x 10 is the first work set: 135 lbs x 8, 225 lbs x 5, 275 lbs x 3, 315 lbs x 1, 365 lbs x 1, 405 lbs (work set) x 10.
Work Sets Listed by total # (ie. 20), goal # (ie. 10) or a range # (ie. 8-12). Use a weight which is as heavy as possible to meet your goal, while performing perfect reps. Record only full and perfect reps on your workout card. The rep does not count if it is not performed correctly. Use the particular rep scheme instruction to find your starting weight, calculate the percentage of your estimated one rep max if necessary. Once you satisfy the rule given for that particular scheme increase the resistance in the next workout.
Calculating your 1 rep max Some schemes use a percentage of your estimated 1 rm to find a starting weight. To calculate your estimated 1 rm: Begin by performing 2-3 progressively heavier warm up sets, pick a weight you can do for 5-10 perfect reps, get a spotter and load the bar. Perform as many perfect reps as possible. Only count full and unassisted reps. Use the Rep Max Chart to find your estimated 1 rm. Example: You are able to do 225 lbs x 10 reps in the bench press, you cannot do 11. Using the chart you see that your estimated 1 rm is 30 lbs. Now you can use the % system to calculate your starting weight.
Total Number Sets Pick a weight that will not allow you to do more than half of the required total reps. Perform as many perfect reps as possible. Do not count assisted reps towards your total. Your goal is to reach the total number in as few sets as possible (3-4). Once you can complete more than half the reps on your first set, increase the weight 5-10% the next workout. Rest 1:30 minutes between sets. Examples: 50 total, 30 total, 20 total or 10 total.
Goal # Percentage Schemes Use the given percentage of your estimated one rep max to calculate your weights for the first workout only. Use the charts given for each workout. Find your estimated max in the left hand column. Use the weights given for that day. Once all the reps have been completed without assistance, move the estimated max up 5 pounds for the next workout and use the given weights.
Range # Sets Always perform as many perfect reps as possible on any range # set. Have a spotter assist you with 1 or 2 extra reps but do not count this towards your total. Adjust weight each workout depending upon previous performance (ie. If you do more reps than the top # increase weight, less reps than the bottom # decrease the weight). Examples: 15-20, 10-15, 8-12, 6-9, 4-7. In order to perform multiple range # sets refer to the following instructions:
50% Sets- After performing your 1st set to failure, rest 1:30 and use the same weight for a second set. Again perform as many reps as possible, your goal is 50% of the reps achieved on the 1st set.
Regression Sets- After performing your 1st set to failure, rest 1:30 and reduce the weight by 25%. Again perform as many reps as possible, your goal is the same range as the 1st set.
Breakdown Sets- After performing as many perfect reps as possible, immediately reduce the weight by 25% and continue performing reps to failure. Rest should be minimal. With multiple range # sets, use the breakdown on the last set only.
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