Here is an easy structure to follow and base your next training session around.
The structure is based on 3 main training types. Let's define the training methods...
Endurance training involves increasing endurance. It means you will be using your aerobic system as opposed to anaerobic.
A training method which encourages faster muscle growth.
This is where the use of resistance is used to induce muscular contraction which will result in strength, anaerobic endurance, and size of skeletal muscles.
So depending on what your goal is and which style of training you perform, here is a guide to follow...
||50-70% MAX||75-85% MAX||85-100% MAX|
||4 / 2 / 1||2 / 0 / 2||Fast & Explosive|
|0-90 SEC||0-30 SEC||3-5 MIN|
* Here is how to understand tempo training...
Lets do the example, 4 - 2 - 1,
- The first digit (4) represent the eccentric movement (lowering the weights) portion of the lift. If doing a cable push down, that would mean brining pushing the bar down over a 4 second count.
- The second digit (2) represent the mid point of the life. Again, in a cable push down example, that would mean holding down the bar for 2 seconds
- The third digit (1) involves the concentric lift (going up or lifting) portion of the life. In the cable push down, this would mean controlling the bar up towards the cable for a count of 1 second.
The above table, clearly indicates the recommended amount of reps, sets, intensity, tempo and rest that should be taken depending on whatever goal you are trying to achieve. Happy lifting!
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