The TAO of Sets and Reps ...
It sounds like a simple task. 8 reps, 3 sets and go, right? Truth of the matter is this is not a cut and paste as it seems.
If you are interested in a PERSONAL plan, sets and reps need to be analyzed to gain the most benefit in the shortest micro-cycle.
Let’s take a quick and basic look into the TAO of sets and reps.
Start from the basic plan of what types of exercise you – or your client is going to perform.
8-10 reps and 3 sets may be a good – albeit generic – decision but lets take a further look into the principles of deciding proper repetitions based on resistance, the muscle group being used and the rest of the workout plan.
If you plan on only using a specific muscle set for one exercise, than feel free to burn out the muscle group. If you want to use it again for something else (for example: the tricep, which needs to be active in almost all movements) think about a safer method of working to a potential max without excess lactic acid.
Some basic iFit rules of thumb to use when determining Sets and Reps:
1.
How many other types of movement sets will this muscle group need to perform in?
2. How long has this particular movement been in the workout plan?
3. What needs to happen to incur muscular fatigue without compromise?
4. What is the rest of the weeks plan for this individual?
5. Is this an athlete specific drill?
Since this is not a forum where you can get personal with each person – I will try to be as inclusive as possible.
If this is the first in a group or circuit to engage these muscles, then medium reps and sets at a lighter load.
Say these muscles will not be used again during the workout then more reps more sets and a heavier load would work.
During circuits with multiple muscle engagement try to include more reps, more sets and lighter load.
The right mix:
To help determine your load and rep/set plan, a good method of testing your client is not to tell them you are checking their muscular fatigue zone.
Chose a day that they seem to be on their game and return to a comfortable exercise, such as a squat, push up or tricep pull down.
Execute a moderate set that, depending on your client, may range from 6 – 12 reps. Ask them, how do you feel and what do you feel?
If they seem to be in a good place and telling you about their date last night exuberantly, perhaps you need more reps or a different load.
By the third set if there is no muscular fatigue, there needs to be adjustment to form or level up the progression.
When you have leveled up the progression, go back down to fewer sets and reps. Its pretty logical.
This is a type of log you can keep of you so choose...
To TAO or not to TAO. That is the question.
When things get a little bit sticky is in sports performance or special populations. This will depend on the athlete and specific sport they practice. Another factor is where they are in their cycle. Another topic for a different day.
Safety first!
Check a lower rep/set/load variable before going into heavier fatigue. If you do not know the endurance or are not accustomed to resistance based movement, it is better to be safe than sorry. Like trying to get up off of a chair the next day needs to be in your plan.
Please remember to always ask your physician before engaging in a new sports activity or workout plan. Always consult with a professional in the training field to enhance your personal workout.
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