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Anonymous
For the exercises, you do five sets and target five reps each set. Set 1: Pick a weight you think will challenge you and start doing reps. If you can pass 10 without feeling much, just stop. If you fail or start to lose form, also stop. Set 2: Remember how many reps you did on set 1? If you passed 10 easily, add more weight, a lot more and try again. If you were able to do between 7-9 complete reps before failing, add some more weight. If you got 5 or 6 reps before failing, keep the same weight, if you couldn't complete at least 5, take weight off. Set 3, 4, and 5: Follow the same rules as set 2.
The goal is to continuously pick weights that are going to challenge you. You want to really start feeling the weight by the fourth rep and you should barely be able to complete a sixth.
Repeat that for the next exercises.
You WILL be sore the next few days, and after all four days, your whole body will be sore. This is good, because it's rebuilding itself (which takes energy and raises your metabolism).
If you find that it's too rough at first, feel free to only do one exercise per muscle per day, or if you have to leave a break day between each. Ease into it baby.
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