>> |
Kanader
>>38978 lol, that was me again.
When I say rest, I mean stop pretty much everything except cardio, although I recommend laying off that as well.
I personally prefer to do a little of everything each time, although I will focus on strength, endurance, or power each day that I work out.
Let's say the most I can curl in one shot is 80 pounds. That means when I strength train, I should be using 60 pounds. When I do endurance I should lift 40, and when I do power I should lift 20 pounds.
Typically, you will do more than one set of each exercise, but on Monday let's say we do 1-4 sets of 8-12 reps for strength training, one set of 4-6 reps for power, and finish off with one set of 25 reps for endurance.
Wednesday, I would only do one set for strength and endurance, and 4 sets of power lifting. Friday would be the similar, except with more sets of endurance instead.
The big thing to remember when lifting is that you want to go slow. Take 4 seconds to extend and contract. With power lifting, it should be a little less than a rep per second; that's why the weight is so little.
|