Crossfit D – Sets

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SETS

If you are new to the superhero training game and have really never touched a weight before then 1-2 tough sets are usually enough to elicit a positive response. However, it will not take your body very long to get use to that. Much like reps, varying your sets becomes important as well.

After introducing yourself to the weight training game, 3-6 sets per exercise is usually sufficient to see consistent results.

  • More reps = fewer sets. Your muscle need to perform a certain amount of work in order to see results. Lifting a super heavy weight 2 times for 1 set is not going to do you much good. We also want to make sure we do not train a muscle too much. 15 reps of a press done with 15 sets is just not smart. You’re most likely just over-training a muscle group. When we look back at the rep ranges provided above a good protocol to follow can be:
  • 1-5 reps: 4-6 sets
  • 6-8 reps: 3-5 sets
  • 9-12 reps: 3-4 sets
  • 13+ reps: 2-3 sets

Workout of the Day
Against a 3-minute running clock, complete a 500 meter row and as many Truster 40/30kg as possible.

Rest three minutes and repeat for a total of five cycles.

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