To allow your muscles to recover, and give your central nervous system time to activate your high-threshold muscle fibres (those responsible for muscle gains), rest for three to four minutes between sets. This means five seconds per rep, so a total of 50 seconds per set. So, if you are doing ten reps, stick to a tempo of 4-0-1-0, which is four seconds on the lowering phase, no pause at the bottom, one second to lift, then no pause at the top. Tempoīecause your focus is on muscle building, or hypertrophy, you need each set to last at least 40 seconds. See the box below for how the progression would work over this seven-workout cycle. See related Progressionįor simplicity, let’s assume you want to increase muscle mass and you can squat 50kg for ten reps. After that your body will have adapted and it’s time for a new protocol. This protocol is designed to be used for seven workouts per body part. Make sure you work every body part once every four or five days. Whether you are a wet-behind-the-ears novice or He-Man, it gets your heart rate going and your muscles growing.
One of my favourite progressive set/rep protocols is the Five Per Cent Solution. I like set/rep schemes that are mentally stimulating and physically challenging but more than that, I like schemes that are effective. Not only would your body adapt and your gains plateau, but you would probably quit because you’d be bored senseless by it. If any so-called expert promises you a lifetime of continual improvement from doing the same routine day after day, they’re lying. At the other end of the scale, advanced athletes might have to change their programmes every week, if not every session. But after that they would be doing the exercise equivalent of getting stuck in a revolving door. When you’re building muscle there are a lot of effective rep schemes, but the problem with all of them is that they’re only as good as the time it takes for your body to adapt to them.įor total beginners, almost any set and rep range will guarantee progress for four to six weeks.
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