Make the most of your workout!
In my last post, I started talking about Low Volume training as the key to a hyper efficient strength training workout. So how do you put this in action? To recap, low volume training focuses on one really good, highly intense set – at about an 8-9 exertion on the RPE scale.
Here’s how I did it with a leg workout the other day – and let me tell you I definitely felt this workout burn! You’ll note that one thing I added was a final “burnout” set for 3rd and final set. On this 3rd set, you want to “pulse” at this point for 20+ until you feel a real burning sensation. *Top part of the move = where the “flex” is.
Set Structure (Same for all Exercises)
|Reps||Weight||Range of Motion|
|Set 1||15||Moderate (go a bit lighter than you would approaching a normal set)||Full|
|Set 2||10||Very heavy (approx 2x of Set 1)||Full|
|Set 3||20+||Same as Set #1||Top part of the move*|