ON THE FOOTSTEPS OF GIANTS ! THE ULTIMATE WORKOUT REGIMEN
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Monday, January 31, 2005 6:26 PM
Here is my contribution !
BASIC EXERCISES/WEIGHT-TRAINING : DUMBBELLS, BARBELLS, MACHINES, CABLE-WEIGHT STACKS
THIGHS, BACK, CHEST(MONDAYS)OR(TUESDAY)
BARBELL, DUMBBELL, MACHINE SQUATS/WALKING-LUNGES/SIDE-STEPS/LEG PRESSES
3 SETS-SET 1 USE 50% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 2 USE 70% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN..
SET 3 USE 100% OF YOUR 10 REPETITIONS MAXIMUM/REST FOR 3 TO 5 MIN.
UPPER BACK
BARBELL, DUMBBELL, CABLE, MACHINE UPRIGHT ROWS
MIDDLE BACK
BARBELL, DUMBBELL, CABLE ROWS
LOWER BACK
BARBELL, DUMBBELL DEADLIFTS
3 SETS-SET 1 USE 50% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 2 USE 70% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 3 USE 100% OF YOUR 10 REPETITIONS MAXIMUM FOR 10 REPS/REST FOR 3 TO 5 MIN.
BARBELL, DUMBBELL, MACHINE FLAT BENCH PRESS/BARBELL, DUMBBELL, MACHINE INCLINE BENCH PRESS/BARBELL, DUMBBELL, MACHINE DECLINE BENCH PRESS
3 SETS-SET 1 USE 50% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 2 USE 70% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 3 USE 100% OF YOUR 10 REPETITIONS MAXIMUM FOR 10 REPS/REST FOR 3 TO 5 MIN.
SHOULDERS, ABDOMINALS, LEGS(WEDNESDAYS)OR(THURSDAY)
BARBELL, DUMBBELL, MACHINE OVERHEAD PRESS/BARBELL, DUMBBELL, CABLE UPRIGHT ROWS, SHRUGS[VERTICAL/HORIZONTAL]
3 SETS-SET 1 USE 50% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 2 USE 70% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 3 USE 100% OF YOUR 10 REPETITIONS MAXIMUM/REST FOR 3 TO 5 MIN.
FORWARD CRUNCHES/REVERSE CRUNCHES/OBLIQUE TURNS-BENDS
3 SETS/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
BARBELL, DUMBBELL, MACHINE STANDING-HEEL RAISES/TOE PRESSES ON LEG PRESS MACHINE
3 SETS-SET 1 USE 50% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 2 USE 70% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 3 USE 100% OF YOUR 10 REPETITIONS MAXIMUM/REST FOR 3 TO 5 MIN.
TRICEPS, BICEPS, FORE-ARMS, LOWER-BACK(FRIDAYS)OR(SATURDAYS)
BARBELL, MACHINE CLOSE-GRIP FLAT BENCH PRESS/LYING BARBELL, DUMBBELL EXTENSIONS/PULLOVER, AND, PRESS
3 SETS-SET 1 USE 50% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 2 USE 70% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 3 USE 100% OF YOUR 10 REPETITIONS MAXIMUM/REST FOR 3 TO 5 MIN.
PARALLEL BAR, BENCH, MACHINE DIPS
3 SETS-PERFORM MAXIMUM REPETITIONS PER SET/REST FOR 3 TO 5 MIN.
SHOULDER-WIDTH REGULAR/REVERSE GRIP PULLUPS
3 SETS-PERFORM MAXIMUM REPETITIONS PER SET/REST FOR 3 TO 5 MIN.
STANDING BARBELL/DUMBBELL/CABLE CURLS/REVERSE STANDING BARBELL/
DUMBBELL/CABLE CURLS
3 SETS-SET 1 USE 50% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 2 USE 70% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 3 USE 100% OF YOUR 10 REPETITIONS MAXIMUM/REST FOR 3 TO 5 MIN.
BARBELL/DUMBBELL/CABLE WRIST-CURLS[FLEXOR MUSCLES], REVERSE WRIST-CURLS[EXTENSOR MUSCLES]
3 SETS-SET 1 USE 50% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 2 USE 70% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 3 USE 100% OF YOUR 10 REPETITIONS MAXIMUM/REST FOR 3 TO 5 MIN.
BARBELL, DUMBBELL STIFF-LEGGED DEADLIFTS/ROMANIAN DEADLIFTS
3 SETS-SET 1 USE 50% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN. MIN.
SET 2 USE 70% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 3 USE 100% OF YOUR 10 REPETITIONS MAXIMUM/REST FOR 3 TO 5 MIN.
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BASIC EXERCISES/CALESTHENICS-BODYWEIGHT
THIGHS/BACK/CHEST(MONDAY)OR(TUESDAY)
FREE-HAND SQUATS/WALKING LUNGES/STEP-UPS ON A STAIRCASE/SIDE-STEPS
1 SET - PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
PULLUPS/CHIN-UPS(ELBOW WIDTH/SHOULDER WIDTH HAND SPACE)
1 SET - PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
PUSHUPS/DECLINE/FLAT/INCLINE(SHOULDER-WIDTH/ELBOW-WIDTH HAND SPACE)
1 SET - PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SHOULDERS/ABDOMINALS/LEGS(WEDNESDAY)OR(THURSDAY)
WATER GALLON/PAIL LATERALS
1 SET - PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
FORWARD/REVERSE CRUNCHES ON A BED/OBLIQUE TURNS/BRIDGES
1 SET - PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
TWO LEGGED HEEL-RAISES ON A STEP/ONE LEGGED HEEL-RAISES ON A STEP/
JUMPING IN PLACE
1 SET - PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
TRICEPS/BICEPS/FORE-ARMS/LOWER-BACK (FRIDAY)OR(SATURDAY)
PARALLEL BAR/BENCH DIPS
1 SET - PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
STRONG-RANGE REGULAR GRIP PULLUPS/WATER GALLON CURLS
1 SET - PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
FREE-HAND FA STATIC CONTRACTION HOLDS
1 SET - PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
STANDING FREE-HAND HYPER-EXTENSIONS/WATER GALLON HYPER-EXTENSIONS
1 SET - PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
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BREAKING THROUGH THE PLATEU DURING A FREE-HAND/CALESTHENICS REGIMEN FOR CONTINUED GROWTH STIMULATION
ONE OF THE PRIMARY CONCERNS OF ANY MAN OR WOMAN WHO COMMENCES A FITNESS/BODYBUILDING REGIMEN USING BODY-WEIGHT ONLY EXERCISES IS HOW TO CONTINUE TO MAKE GAINS WITH SUCH A REGIMEN THAT DOES NOT INCORPORATE A PROGRESSIVE OVERLOAD TRAINING APPROACH.
THE ANSWER: STRONG-RANGE/WEAK-RANGE TRAINING!!!
EACH EXERCISE PERFORMED WHETHER IT INVOLVES FREE-WEIGHTS, MACHINE WEIGHTS, CABLE WEIGHT STACKS, OR, BODYWEIGHT MOVEMENTS IMITATING FREE-WEIGHT EXERCISES HAVE A START/CONCENTRIC/POSITIVE, AND, FINISH/ECCENTRIC/NEGATIVE MOVEMENT WITHIN THE NATURAL RANGE OF MOTION. WHEN A FITNESS ENTHUSIAST REALIZES THAT HE/SHE NO LONGER IS MAKING ANY GAINS FROM SUCH A FREE-HAND/CALESTHENICS WORKOUT THE UTILIZATION OF STRONG-RANGE/WEAK-RANGE MOVEMENTS IS NOW TO BE
INTRODUCED INTO THE TRAINING APPROACH.
THE FOLLOWING IS A LIST OF STRONG-RANGE/WEAK-RANGE MOVEMENTS TO USE WHEN REACHING A GENUINE PLATEU IN A CALESTHENICS/BODY-WEIGHT WORKOUT REGIMEN:
THIGHS/SQUATS
(STRONG-RANGE)
COMMENCE BY PLACING FEET AT SHOULDER-WIDTH SPACE WHILE FACING A POLE, OR, WHILE STANDING FACING BOTH DOOR-KNOBS OF AN OPEN DOOR. GRASP ANY OF THE 2 ABOVE MENTIONED AND BEGIN THE ECCENTRIC PHASE SLOWLY UNTIL YOU REACH THE PERFECT 90' ANGLE. WHEN YOU REACH 90' STOP AND EXHILERATE USING A MODERATE SPEED BACK UPWARDS.
DO 1 SET WITH MAXIMUM REPS. REST FOR 3-5 MINUTES.
(WEAK-RANGE)
INVOLVES BEGINNING FROM THE FULL SQUAT POSITION UPWARDS USING A MODERATE SPEED UNTIL YOU REACH THE PERFECT ANGLE OF 90'. THEN SLOWLY GO BACK TO A FULL SQUAT POSITION.
DO 1 SET WITH MAXIMUM REPS. REST FOR 3-5 MINUTES.
THE SAME APPROACH IS TO BE USED FOR ONE-LEGGED SQUATS, OR, WALKING LUNGES.
BACK/PULL-UPS(ELBOW-WIDTH HAND SPACE)/CHIN-UPS(SHOULDER-WIDTH HAND SPACE)
(STRONG-RANGE)
COMMENCE BY GRASPING AN OVER-HEAD HORIZONTAL POLE, OR, LEDGE WITH A SHOULDER-WIDTH SPACE. PULL YOUR BODY USING A MODERATE SPEED UPTO THE POLE UNTIL YOU REACH THE PERFECT ANGLE OF 90', STOP AND SLOWLY LOWER YOUR BODY TO THE STARTING POSITION.
PERFORM 1 SET WITH MAMIMUM REPS. REST FOR 3-5 MINUTES.
(WEAK-RANGE)
PULL YOUR BODY UPTO THE POLE UNTIL IT REACHES THE LEVEL OF THE SHOULDERS(A FULL CHIN-UP POSITION/THE END PHASE)FROM THERE SLOWLY LOWER YOURSELF DOWN TO THE PERFECT 90'ANGLE, STOP AND MOVE BACK UPWARDS USING A MODERATE SPEED.
PERFORM 1 SET WITH MAXIMUM REPS. REST FOR 3-5 MINUTES.
PULL-UPS(ELBOW-WIDTH HAND SPACE)
COMMENCE BY GRIPPING AN OVER-HEAD HORIZONTAL POLE, OR, LEDGE USING AN ELBOW-WIDTH HAND SPACE. PULL YOUR BODY UPWARDS USING A MODERATE SPEED UNTIL YOU REACH THE PERFECT 90'ANGLE, STOP AND SLOWLY LOWER YOUR BODY TO START PHASE.
PERFORM 1 SET WITH MAXIMUM REPS. REST FOR 3-5 MINUTES.
CHEST/PUSH-UP, OR, FLOOR-DIPS(SHOULDER-WIDTH, AND, ELBOW-WIDTH HAND SPACES)
(STRONG-RANGE)
COMMENCE PUSH-UP/FLOOR-DIP USING A SHOULDER-WIDTH HAND SPACE WITH ARMS STRAIGHT. LOWER BODY SLOWLY UNTIL YOU REACH THE PERFECT 90' ANGLE, STOP, AND, PUSH UPWARDS USING A MODERATE SPEED TO START POSITION.
PERFORM 1 SET WITH MAXIMUM REPS. REST FOR 3-5 MINUTES.
(WEAK-RANGE)
LOWER YOUR BODY SLOWLY UNTIL YOUR CHEST TOUCHES THE FLOOR. THEN MOVE UPWARDS USING A MODERATE SPEED UNTIL YOU REACH THE PERFECT 90' ANGLE, STOP AND LOWER YOUR BODY DOWN TO STARTING POSITION.
PERFORM 1 SET WITH MAXIMUM REPS. REST FOR 3-5 MINUTES.
PUSH-UPS/FLOOR-DIPS USING ELBOW-WIDTH HAND SPACE.
LOWER BODY SLOWLY UNTIL YOUR REACH THE PERFECT 90' ANGLE, STOP AND PUSH UPWARDS USING A MODERATE SPEED UPTO STARTING POSITION.
YOU SHOULD HAVE A MINIMUM OF 3 DAYS TO A MAXIMUM OF 9 DAYS OFF BETWEEN WORKOUTS FOR REST, AND, RECUPERATION.
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IN ORDER FOR YOU TO DISCOVER YOUR MAXIMUM WEIGHT PER MUSCLE GROUP, DIVIDE YOUR BODY WEIGHT BY 10.
BEGIN WITH 30% OF YOUR BODY WEIGHT ROUNDED OFF TO THE NEAREST 5 POUNDS FOR THIGHS, BACK, AND, CHEST MUSCLE GROUPS; CONTINUE TO ADD 2.5 LBS INCREMENTS TO THE WEIGHT FOR EVERY SET THAT YOU CAN EASILY DO 10 REPETITIONS FOR BACK, AND, CHEST, UNTIL, YOU REACH A WEIGHT THAT ALLOWS YOU TO PERFORM ONLY 10 REPS TOTAL.
THIGHS ADD 5 POUND INCREMENTS TO THE WEIGHT FOR EVERY SET THAT YOU CAN EASILY DO 10 REPETITIONS, UNTIL, YOU REACH A WEIGHT THAT ALLOWS YOU TO PERFORM ONLY 10 REPS TOTAL.
THE SMALLER MUSCLE GROUPS : SHOULDERS, TRICEPS, BICEPS, FOREARMS SHOULD COMMENCE WITH 10% OF YOUR BODY WEIGHT ROUNDED OFF TO THE NEAREST 5 POUNDS. INCREASE EACH SET WITH 2.5 LBS INCREMENTS, UNTIL, YOU CAN ONLY PERFORM 10 REPETITIONS MAXIMUM.
IT IS IMPORTANT TO COMMENCE THE MOVEMENT WITH A MODERATE SPEED, DURING, THE CONCENTRIC PHASE OF A FULL RANGE REPETITION, AND, USE A SLOW SPEED, DURING, THE ECCENTRIC PHASE OF THE MOVEMENT. MUSCLE GROWTH IS STIMULATED WHEN YOU CONCENTRATE ON THE CONCENTRIC/
POSITIVE PORTION OF AN EXERCISE MOVEMENT NOT DURING THE ECCENTRIC !!!
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NUTRITIONAL INPUT, AND, THE EXERCISE STIMULI FOR OPTIMIZING THE MUSCULAR DEVELOPEMENT/FAT-BURNING POTENTIAL OF THE MUSCULO-SKELETAL SYSTEM IS THE MOST IMPORTANT KEY ELEMENT IN A PERSON'S QUEST AT ATTAINING A LEVEL OF FITNESS/HEALTH THAT WILL TRANSFER OVER TO AN ACTIVE LIFE-STYLE OF PRODUCTIVITY, AND, SELF-DEPENDANCE AS ONE AGES.
IT IS OF UTMOST IMPORTANCE TO ENSURE THAT YOUR SOURCES OF NOURISHMENT OFFER YOUR UNIQUE BIO-CHEMISTRY THE NEEDED (ENZYMES, PROTEIN, CARBOHYDRATES, ESSENTIAL FATTY ACIDS, FIBER, PRO-BIOTICS,
PHYTO-NUTRIENTS, AND, VITAMINS-MINERALS) NEEDED IN ORDER TO REPLENISH YOUR BODY WITH WHAT IS NEEDED TO REPAIR THE MUSCLE FIBERS RECRUITED FOR THE PERFORMANCE OF A WORKOUT WITH WEIGHT-RESISTANCE EXERCISE EQUIPMENT/BODY-WEIGHT, AND, FOR ITS ULTIIMATE TRANSFORMATION, DURING, YOUR REST/ RECUPERATION DAYS INTO A LEAN, STRONG, FLEXIBLE, FAST,
HEALTHY, YOUNG, VIBRANT BODY THAT IS AESTHETICALLY PLEASING TO YOURSELF FOR YOUR BODY HEIGHT/TYPE.
IN ORDER TO ACHIEVE YOUR GOAL OF LEAN, MUSCULAR DEVELOPEMENT/
GROWTH, AND, BODY-FAT REDUCTION CONSUME AT LEAST 1 GRAM OF PROTEIN PER POUND OF BODY-WEIGHT, AND, 1-2 GRAMS OF LOW INDEX/COMPLEX CARBOHYDRATES PER POUND OF BODY-WEIGHT. 10-20% OF YOUR TOTAL DAILY
CALORIE INTAKE IN GRAMS FOR ESSENTIAL FATTY ACIDS, AND, FIBER.
DRINK PLENTY OF DISTILLED WATER(WITH TRACE MINERALS RESEARCH
: ELECTROLYTE STAMINA TABLETS TO MAINTAIN YOUR BLOOD-STREAM THIN, AND, ALKALINE SO AS TO PERMEATE YOUR TISSUES WITH THE LIFE SUSTAINING ABILITY TO TRASNPORT AMINO ACIDS, GLUCOSE, AND, OXYGEN INTO ALL OF YOUR MUSCLE CELLS FOR MUSCLE BUILDING, AND, FAT-BURNING!!!
YOU SHOULD INCORPORATE THE UTILIZATION OF PROTEIN POWDERS(COMBINING WHEY, EGG, AND, MILK HYDROLYZED WHOLE PROTEINS),WHOLE-FOOD FORMULAS(BEE POLLEN, ROYAL JELLY, PROPOLIS/CEREAL GRASSES:BARLEY
GRASS, WHEAT GRASS, CHLORELLA, SPIRULINA) WHICH CONTAIN ALL OF THE ABOVE NEEDED MACRO-MICRO NUTRIENTS, ALONG, WITH LIVING ENZYMES)!!!
I HOPE YOU UNDERSTAND THE ABOVE INSTRUCTIONS. I WISH YOU THE VERY BEST IN FITNESS, AND, VIBRANT HEALTH!!!
SINCERELY- JOSEPH EMMANUEL TORRES 2
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The Range Chart
Remember the old saying, "a picture is worth a thousand words?" This old saying still holds true even today, and the NFPT Range Chart is a perfect example of this! The real value of the NFPT Range Chart is that it does not dictate specific training principles, training routines, movement selection, etc. The NFPT Range Chart scientifically and objectively informs you of what effect training in different rep ranges at different intensity levels will have on target muscles. With this information, you can then select the block or blocks on the chart that reflect your desired goal(s) and then simply follow across to determine the necessary intensity level, and follow upward to determine the necessary rep range. Also, for your ease in understanding the use of this chart, an explanation concerning the definition and method of measuring intensity in the given rep ranges is also provided.
The following explanation of the terms used should make the application of the NFPT Range Chart even easier.
In the (4-6) rep range column, strength is the relative goal with little confusion.
At 100% intensity, you are exacting the damage caused to White Fast Twitch Fibers (fibers having the greatest potential for growth), resulting in progressive growth & strength.
At 110% however, extensive Tissue Damage is sustained making recovery and growth difficult, especially, when several of these sets are performed. Tissue Damage in this block is then synonymous with
"overtraining."
As a side note, concentrating in this rep range is most effective for the resistance trainee wishing to maximize size & strength increase, and also for all strength athletes.
In the (12-15) rep range column, stamina is the relative goal and needs to be defined.
Stamina - the ability to sustain a load over long periods. This requires an equal measure of strength and energy storage.
At 100% intensity, you are exacting the productive damage caused to Red Fast Twitch Fibers (fibers with equal measure of strength potential & energy storage potential).
As in the (4-6) rep range, at 110% intensity, the extensive Tissue Damage sustained makes recovery and growth difficult, especially, when several of these sets are performed.
Once again, Tissue Damage in this block is synonymous with
"overtraining".
As a side note, it should be known that concentrating in this rep range is most effective for the resistance trainee wishing to maintain or slightly increase lean weight, while losing fat weight.
Also this rep range should be used by the general fitness enthusiast, and incremental athletes such as boxers, sprinters, gymnasts, basketball players, etc.
In the (20-25) rep range column, Fat Conversion is the relative goal and needs to be further defined.
Fat conversion - a process in which fat stores are mobilized and used for energy during muscle recovery and glycogen replacement. The greater the energy expenditure, the greater the post-workout fat release.
At 100% intensity, you are exacting the productive damage caused to Red Slow Twitch Fibers (fibers with the greatest energy storage potential).
As a side note, it should be known that concentrating in this rep range is most effective for resistance trainees wishing to minimize body fat, and for endurance athletes wishing to improve upon their muscle energy storage capacity.
For some of you more advanced athletes, this chart can be applied to muscle fiber components as well.
In the (4-6) rep range column, myofibril components receive the greatest stress and maximal growth results.
In the (12-15) rep range column, new myofibrils and new mitochondria are produced.
And in the (20-25) rep range column, mitochodria exhaust and new mitochodria alone are produced.
Given these explanations, one can apply this chart to his or her respective goals.
Apart from the obvious associations between (4-6) rep sets and size & strength athletes; (12-15) rep sets and incremental athletes; and (20-25) rep sets and endurance athletes; there are an unlimited number of further applications.
For example, during contest preparation, you would perform a few (4-6) rep sets at 90% intensity (1 rep short of failure) to monitor and maintain your lean muscle and strength, while performing several (20-25) rep sets at 90% intensity (3 reps short of failure) to maximize fat conversion.
Here's another example, to stimulate the growth and development of all specific fiber types in the same workout, you would perform sets from all rep ranges at 100% intensity (unassisted failure).
In preparation for a special event requiring considerable upper body strength and lower body endurance, perform upper body sets of (4-6) reps at 100% intensity and lower body sets of (20-25) reps also at 100% intensity.
If you are coming back from a long layoff, and, you are still interested in size and strength gains, perform sets of (4-6) reps at 70% - 80% intensity (2-3 reps short of failure) and gradually work back up to 100% intensity.
As you can see from these examples, this chart can be easily applied to every possible goal oriented exercise routine.
In summary once again, select the section(s) on the chart that reflect your desired goal(s) and then simply follow across to determine the necessary intensity level, and, follow upward to determine the necessary rep range.
Use the NFPT Range Chart in designing your workout. It's time you added an element of scientific objectivity to your training!
RANGE CHART
*Chart only affective with proper nutrition & recovery*
INTENSITY DURING SET & AFFECT ON TISSUES
EFFECT ON TISSUES AT:
70% 4-6 MAINTAIN STRENGTH
12-15 MAINTAIN STAMINA
20-25 SOME FAT CONVERSION
80% 4-6 INCREASE STRENGTH
12-15 INCREASE STAMINA
20-25 MODERATE FAT CONVERSION
90% 4-6 MAXIMIZE STRENGTH
12-15 MAXIMIZE STAMINA
20-25 MAXIMUM FAT CONVERSION
100% 4-6 BUILD WHITE FAST TISSUE FIBERS
12-15 BUILD RED FAST TISSUE FIBERS
20-25 BUILD BUILD RED SLOW TISSUE FIBERS
110% 4-6 TISSUE DAMAGE
12-15 TISSUE DAMAGE
20-25 TISSUE DAMAGE