THE WORK OUT INTENSITY

Chose your most suitable work out intensity wisely.

Most beginers often asked that:
Should I do a specific number of repetitions or just crank out as many as I can?

High-rep phases build lean mass, and capping your reps by increasing weights adds strength.
It takes both approaches to become well-rounded.
Here's one way to get the best of both worlds.

THE STRENGTH-AND-SIZE WORKOUT
This program features three 3-week phases for balanced growth.

LEAN-MASS PHASE
Perform two or three sets of eight to 12 repetitions of each exercise.
For your final set, use a lighter weight and do as many repetitions as you can.
We call this "max reps" because it indicates the maximum amount of work your muscles can perform at a given weight. Each week, leave the weight constant during your max-rep test to track your success.

STRENGTH PHASE
Aim for three or four sets of three to five repetitions with heavier loads.
The goal is to hit the wall not because of a burning in your muscles or depleted energy stores, but because the resistance is very high. Stopping short of failure actually makes your muscles smarter because the heavy resistance causes more motor units to fire within each muscle. This can stimulate the oft-ignored type 2a and 2b muscle fibers, which will make you both stronger and bigger.

COMBO PHASE
Perform three sets of six repetitions with a heavy weight. Follow with two sets of 12 to 15 repetitions with 60 seconds of rest between sets.

Gained sources from:
Mark Verstegen, M.S., C.S.C.S.,
is the author of Core Performance Essentials (available at coreperformance.com)
and owner of Athletes' Performance (www.athletesperformance.com)