Musclechemistry Board Certified Member
This graphic is just a guideline, not a law. As long as you're pushing yourself, keeping great technique, and progressively lifting more weight over time.....You will get stronger, more defined, and increase your endurance. There's no way around it.⁣⁣⁣⁣⠀
🔸 STRENGTH movements (squats, deadlifts, presses, etc) are the heaviest and should be done at the beginning of your workout. 3-5 sets of 1-5 reps per set with 2-5min rest between sets for full recovery. Keep in mind, unless you're an elite lifter, there's not much reason to go below 3 reps per set. ⁣⁣⁣⁣⠀
🔸 HYPERTROPHY: A fancy word for "muscle growth" and should be done after your strength work. 3-5 sets of 6-12 reps per set with 1-2min rest between sets. Your muscles will be pumped!⠀
🔸 ENDURANCE: Most of us meat heads would do well to incorporate more if, for nothing else, general health. Do it at the tail end of your workouts for 2-3 sets of 12-20+ reps per set and 30-75sec rest between sets. You can also do these as "timed sets" where you set the clock (i.e. for 60 seconds) and work non-stop until time runs out.⁣⁣⁣⁣⠀