what does 4 sets of 20 pulses mean A set can be considered as a collection of a particular number of reps This further means how many times you perform a certain number of reps on an exercise For instance if
Bench Press 5x4 45 secs Bench Press 5 sets of 4 reps 45 seconds rest These examples would be read as Perform 5 sets of Bench Press at 4 reps each Rest Dumbbell Flyes 3 4 x 10 15 What does this mean Let s break it down and take a deeper look Use 10RM on the first set and drop the weight by 10 20 in each subsequent sets to keep the number
what does 4 sets of 20 pulses mean
what does 4 sets of 20 pulses mean
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Reps 20 total Load 4RM Sets Doesn t matter Rest 30 seconds between sets Set 1 4 reps Set 2 4 reps Set 3 3 reps Set 4 2 reps Set 5 2 reps Set 6 1 rep Set 7 1 rep Set 8 1 rep Set 9 1 rep First 1 2 Exercises 3 4 sets with heavy loads in the 12 15 rep range with compound movements Next 1 2 Exercises 3 4 sets with moderate loads in the 15 20 rep range with mostly compound
Both movements are designed to help maximizing fatigue by manipulating range of movement yet there are slight differences Pulses are much smaller in amplitude and involve moving just a few inches Appropriate Training Percentages 20 70 1RM Best Set Rep Scheme 3 x 20 Reasoning A set and rep scheme of 3 sets of 20 reps allows the lifter to work for extended periods of time thereby improving
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You alternate 20 second work intervals with 10 seconds of rest repeating that for four minutes If done with intensity it is tough Tri sets Like supersets tri sets Step 1 Start with a heavy lift Pick a heavy compound movement such as the Bench Press Load the bar and hit heavy triples doubles or singles as you work up
Hit a target muscle from multiple angles with high volume sets and reps to stimulate growth In general your rest periods should be in the 1 to 2 minute range Here s a sample chest workout to follow if 4 sets x 8 reps x 200 pounds 6 400 total volume The sets and reps used in our example are averages 4 sets is the average of the 3 5 set range and 8 reps is a
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what does 4 sets of 20 pulses mean - First 1 2 Exercises 3 4 sets with heavy loads in the 12 15 rep range with compound movements Next 1 2 Exercises 3 4 sets with moderate loads in the 15 20 rep range with mostly compound