Originally Posted by Toan Tran
CK, thanks for the clarification.
couple more questions for any who can answer:
i'm referring to program chart on page 9 of the article. week 1, shoulder press day.
"Choose one of the protocols
what exactly does this nomenclature mean: "x=>x reps"
does this mean do a 10-7-4 OR one set of 10-15 reps?
and i also have the same question as Amber in regards to Day 2.
With a lighter weight, do a set of 10, then a set of 7, then a set or 4, OR, alternatively, do one set of 10-15 reps.
As to Amber's question, do 3 sets of 3 reps, increasing the weight on each successive set, trying to achieve a 3 rep max. Then, do a 15-20 rep set at a significantly lighter weight.
Note that they discourage just jumping in without an intro cycle (see page 7 of the article).