Meal Plan: Muscle-Building Rules to maximize mass-gaining Dieting 101 or Intermittent Fasting to maximize fat loss.Cardio: Cardioacceleration between all sets in all workouts.However, if doing cardioacceleration the entire minute is too difficult, the workout can be modified by cutting the cardioaccleration time to 30 seconds or less. Rest Periods: 1 minute between all sets, with that minute being "active rest" in the form of cardioacceleration.Rep Ranges: In Weeks 1, 5, and 9 – 30 reps per set in Weeks 2, 6, and 10 – 15 reps per set in Weeks 3, 7, and 11 – 8 reps per set in Weeks 4, 8, and 12 – 4 reps per set.In Weeks 3, 4, 7, 8, 11, and 12, two drop sets are done on the last set of each exercise. In Weeks 1, 2, 5, 6, 9, and 10, two rest-pauses are performed on the last set of every exercise.
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