R@m@
🇵🇹 . Man made Portuguese
- Joined
- Oct 1, 2020
- Posts
- 14,368
- Reputation
- 22,781
start with low reps heavy weight, lets say 5 sets of 3, this works maximal strenght its better to start the workout this way because the muscles are fresh and can produce 100% force to lift as heavy and powerful as possible
After this move into mid rep ranges lets say 5 sets of 10, this is a mix between maximal strenght and endurance, you lift heavy but the muscles will start to fatigue after around 6 reps, its ideal for hypertrophy.
Finish with drop set, do a set of 10,drop the weight imediatelly do as many reps as you can, drop the weight again... this will put more emphasis in endurance
around 10 reps is ideal for hypertrophy but the other rep ranges will compliment it, the same way doing sets of 10 will compliment maximal strenght and endurance
After this move into mid rep ranges lets say 5 sets of 10, this is a mix between maximal strenght and endurance, you lift heavy but the muscles will start to fatigue after around 6 reps, its ideal for hypertrophy.
Finish with drop set, do a set of 10,drop the weight imediatelly do as many reps as you can, drop the weight again... this will put more emphasis in endurance
around 10 reps is ideal for hypertrophy but the other rep ranges will compliment it, the same way doing sets of 10 will compliment maximal strenght and endurance
