Five, Ten, Fifteen
Our body is always a work in progress, so try new things to reveal hidden treasures.
My latest programme masterpiece includes a succession of workouts targeting specific muscle groups in various ways. By using different methods in the same session, we can exploit all the muscle fibres and stimulate them to provide maximum benefits.
I start with compound exercises which recruit two or more joint movements and go heavy to enhance the type 2B muscle fibres. This means the rep range stays low, but 5 repetitions should still be achieved.
Then onto the muscle building part. I have always found 8-12 repetitions to be the best way towards muscle gain (hypertrophy), so I pick an exercise I can control, pause and explode on, to maximise muscle stimulation. 10 reps is my number of choice.
The final rep range is 15 and a great way to advance onto using type 2a fibres which lie between type 1 (endurance) and type 2B (explosive). The weight might need to be relatively light as we look to maintain proper form whilst reaching our target.
These exercises are completed back to back without rest and performed twice. If you get it right, your muscles will be well fatigued but still allow you to finish the session successfully.
Currently I have chosen an upper and lower body (with core) split. So, for upper body, I complete 2 sets of 3 exercises (5, 10, 15 reps) for Back, Chest, Shoulders and 2 sets of 12-15 reps for the Arms and Traps.
Then Glutes, Hamstrings, Quads (5, 10, 15 reps) and 2 sets of 12-15 reps for Abductors, Adductors and Calves for lower body, alongside a core circuit to finish with.