REQUIREMENTS | ENDURANCE | STRENGTH/ENDURANCE | SIZE/STRENGTH | POWER |
Work Loads | 55-75% max | 70-80% of 1-rep max | 84-88% of 1 rep max | 88-92% of 1-rep max |
Repetitions | 15-30 | 8-12 | 6-8 | 3-5 |
Sets | 2-6 | 3-4 | 3-5 | 3-4 |
Speed of each Rep | ||||
I. Positive(Up) | 2-10 seconds | 2 seconds | 2 seconds | EXPLOSIVE |
II. Negative(Down) | 4 seconds | 4 seconds | 4 seconds | 2-4 seconds |
Pause Between Reps | 5-10 seconds or option: 1-2 seconds | 1-2 seconds | 1-2 seconds | 1-2 seconds |
Rest Between Sets | ||||
a.General Exercise | 1½-2 minutes | 2-3 minutes | 3-6 minutes | 3-8 minutes |
b.Spec Exercise | 1-1 ½ minutes | 1-2 minutes | ||
c.Tendon Exercise | 3-8 minutes | 3-8 minutes | ||
Rest Days Between Body Parts Per Workout | ||||
Minimal | Minimal | Minimal | Minimal | |
Days Between Muscle Groups | ||||
1. Thighs | 2-3 days | Same | 5 days | |
2. Lower Back | 2-3 days | Same | 5 days | |
3. Chest | 2-3 days | Same | 3-4 days | |
4. Latissimus (Lats) | 2-3 days | Same | ||
5. Trapezius | 2-3 days | Same | ||
6. Deltoids | 2-3 days | Same | ||
7. Biceps | 2-3 days | Same | ||
8. Triceps | 2-3 days | Same | ||
9. Forearms | 2 days or less | Same | ||
10. Calves | 2 days or less | Same | ||
11. Abdominals | 2 days or less | Same | ||
12. Neck | 2 days or less | Same | ||
Exercise per Body Part | ||||
a. Beginner | Optional | 2 Gen Exercise | Optional | None |
b. Intermediate | Optional | 1 Specific Exercise | 2 General Exercise | Optional |
c. Advanced | Optional | 2-3 Specific Exercise | 2 General Exercise | Optional |
EDITORS NOTE: Remember none of these numbers are holy, as every body is different. These numbers represent an average (which should be very close) and should be adjusted to your abilities. |
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