To add to the torture, you’ll need to perform the exercises with a specific tempo. When you can do all 10 sets for 10 reps, increase the weight by 5 percent the next time you do the workout. Just keep aiming for 10 reps, and make note of how many reps you get each set. “Avoid going to failure on any set,” says Saladino, “and don’t decrease the weight.”Īs your nervous system adapts, you may find that your reps increase again by the last few sets. The weight will feel too light for the first couple of sets, but, as you begin to fatigue, you’ll struggle, and you may not be able to get all 10 reps by the 5th or 6th set. Start with a load that allows you 20 reps (this may equate to around 60 percent of your max), but perform only 10.
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