This workout combines both powerlifting and bodybuilding styles, aiming to develop muscle while getting stronger.
Your strength training days consist of low sets and reps. Most moves aim for 2-3 sets of 4-6 reps. This means that each set will contain a lot of challenges. Using 85%-100% of your maximum weight in strength training is the best way to increase your physical strength.
START WITH WARM-UP AND STRECHING
Warm-up helps prepare your body for aerobic activity. Because the main purpose of warming is to prepare your whole body for training. With a proper warm up exercise and stretching routine the elasticity and flexibility of the tendons and ligaments are increased. Warm-up and stretching is an activity that does not take much time, even a 10-15 minute stretching routine will help you avoid injury. For this reason, before starting any exercise program, warm-up movements and then stretching movements should be done.
How Much Weight Should I Lift?
For Strength Training, use 85-100% of your maximum weight with 1-5 reps. Practice your workout by resting for 3-5 minutes. eg. In the program with 5-3-1 set number, lift 85% weight in 5th repetition, 90% weight in 3 repetitions, and 100% weight in the last repetition by giving all your strength.
For Muscle Development, lift 75-85% of the maximum weight you can lift, apply at intervals of 8-12 repetitions, and apply a 45-60 second rest period. Try to increase the weight a little more each time you go to training.
One-rep-max is a measure of the amount of weight you can lift for a particular exercise for one repetition. It is often calculated using a one-rep-max calculator where you can input your max weight lifted for multiple reps and it will provide you with an equivalent one-rep-max estimate. For instance, the amount of weight you can lift to fatigue for 8 repetitions is approximately 80% of your one-rep-max.