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CHEST EXPANDER
™
:
REPS AND SETS
REPS AND SETS: A GENERAL GUiDELiNE
Reps and sets are a way to track progress with your training. This is a general guide. Programs will vary depending
on your specific needs, goals, off-season or in-season, experience, etc.
AS A GENERAL GUIDELINE TO START:
» 8-10 repetitions for 2-3 sets when training for strength (moderate to heavy resistance with focus on proper form and control)
» 4-6 repetitions for 3-5 sets when training for power (moderate resistance with increase in speed of movement)
PROPER FORM
When trying movements for the first time, use less resistance with the goal of being able to perform all movements
without breaking form. Do not push through or ignore aches and pains as you perform any movement.
ADDITIONAL EXERCISES:
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PROGRESSIVE RESISTANCE
Progressive resistance is a concept that states you should
be able to lift more weight or do more repetitions each
time you perform an exercise. As you progress through
any training phase, increase the resistance when
your prescribed repetitions decrease. When the
prescribed repetitions increase, decrease the
resistance accordingly. You may also need
to adjust your repetitions, sets, and
resistance if you are not seeing
improvements in your goals.