Beyond-Brawn-2nd-Edition

BEYOND BRAWN
accumulation of fatigue. A poundage should be used that lets you just eke
out your target series of reps. e first few sets must be much less demanding
than the last few. If you use a weight that causes you to struggle early on, you
will never get your full target reps on the final sets of the series.
9.65 Six sets of six reps is a good standard to use for cumulative-fatigue work. Six
sets is definitely enough, but any rep count between four and ten will work
well for most people. Choose the rep count that best suits you for the particular
exercise concerned. While medium reps are very demanding, high reps
are brutally tough. Before you try high reps for any exercise using cumulative-fatigue
work, first spend a couple of months using medium reps.
9.66 Select a weight that is approximately 70% of your current best effort for the
chosen rep count. Some people may be able to use slightly more than 70%,
while others will need to use less. You will learn through experience what
suits you, and the percentage may vary among different exercises.
9.67 Wear a watch, stand in front of a clock while you exercise, or have an assistant
be your time keeper. Using six reps as the illustration, perform a set
of perfectly controlled reps. After the sixth rep, even though you could do
more if you pressed on, set the weight down and note the seconds on the
clock/watch. Take exactly sixty seconds rest before you perform the first rep
of the second set. If you need a few seconds to get in position for a set, e.g.,
the squat, then start getting in position a few seconds before the full sixty is
up.
9.68 Perfectly execute the second set of six reps, and then put the resistance
down. e second set will feel less easy than the first, but should still be very
comfortable. Again, rest exactly sixty seconds before performing the first
rep of the next (third) set. Now you will start to feel some accumulation of
fatigue. You should get all six reps without much struggle, but muscular congestion
should be very apparent. e fourth set should be hard; and the fifth
set should be very hard. en the final set should be extremely hard. is
is when your muscles will be spent and you need to marshal all your determination
to keep squeezing out the reps. is final set must be extremely
hard to complete. If it is not, you need to use a little more weight the next
workout you train that exercise.
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