![]() ![]() You don’t expect a 70-year-old man to go and shovel a whole driveway full of snow if he hasn’t done it in 20 years. One thing I would like to make sure everyone understands is that you don’t expect to do this overnight. That’s what I do, and that’s really intense. The goal is to work toward 15-second rests between sets, and if you really want to increase the intensity, try 10 seconds between sets. If you do not use muscle confusion, the muscle will no longer respond and you will no longer have growth.įor 15 x 4, the same rest rules and intensity rules apply as for the other routines. Never allow the muscle to become accustomed to anything – sets, reps, or exercises. ![]() 8 x 8 is a great routine, but the body will adapt to it eventually, so you need routines like 15 x 4 from time to time to confuse the muscle to stimulate growth. This is a full-body program where every body part is worked on one day, and, as the name indicates, you pick an exercise and do 15 sets of just 4 reps.ĭoing this routine you don’t just change the exercise, you change the sets and reps significantly, too. It’s a routine that’s “down the road,” and not a beginner’s routine. The routine 15 sets of 4 reps (15 x 4) is done when you’ve experimented with routines like 3 x 8, 6 x 6, 8 x 8, 4 x 12 – it is used for “muscle confusion.”
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