An easy to follow method for those who don’t have time to workout out the exact weights they need for every set.
This is based on using auto-regulation and going by feel, it’s also a great way to progress provided you have a training diary and track what you’re doing.
Here is what you do:
– Train 2-3 times per week
– Pick 3 exercises per workout (10 sets per exercise)
– Stay in the 5-10 rep range
– Use which ever training split you feel is most appropriate*
– Warm ups are included in your sets
– You may use Straight Sets (A1, B1, C1), Superset (A1/A2) or Tri-Set (A1/A2/A3) movements if you choose
– Rest as needed
– Track weights/reps achieved
– Aim to keep sessions between 45-60min
– Repeat for 3-6months and make all the progress
*Upper/Lower, Push/Pull, Pull-Push-Legs, Full Body
This is what one exercises might look like on paper:
Set 1 5x bar 20kg
Set 2 5x 60kg
Set 3 5x 80kg
Set 4 5x 100kg
Set 5 5x 120kg
Set 6 5x 140kg
Set 7 5x 140kg
Set 8 5x 140kg
Set 9 5x 140kg
Set 10 5x 130kg
^^ Calculate total volume – Sets X Reps X Weight
10x5x1070 = 53,500kg total volume lifted in the session.
You’d make a note and aim to lift more total volume next week.
The stronger you get you’ll find you may nee dress warm up sets or that they stay the same and you can lift more in your later sets to increase your volume.
Make sure you’re eating correct for your goal, if you need to establish your calories then check out this page for those answers:
There is no right or wrong as to how many warm ups you need, just do what you feel is adequate so that your form feels grooved and the speed on the bar is moving nice and fast.