Trojan VISION 350 - Page 27

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9. EXERCISE PROGRAM
Reps and Sets
Repetitions (Reps) is the term used to denote the number of consecutive times a certain movement is repeated without
abreak,whileSetsdenoteshowmanytimesyoushouldrepeatthatexerciseinatrainingsessione.g.3setsof10reps
meansyoushouldperform10repsfor1set,haveabreakandthenrepeatanother2sets.
Recommended rep ranges
6-8repsforFunctionalstrengthandhypertrophy(increaseinmusclesize)
8-12repsforTotalhypertrophy(increaseinmusclessize)
12-15 reps Muscle-Strength endurance
SAFE USE OF YOUR EQUIPMENT
Whenusingabarbellalwaysensurethatthereissomeonetohelpyouifyougetintoanydifcultyonanexercise
specifically when bench pressing, shoulder pressing or squatting. As you start using heavier weights, it is advised that you
train with someone as you can help each other out while training and motivate one another to achieve your goals.
Do’s and Don’ts
 •Domakesurethatyourweightsarermlyclampedtothebar.
 •Doseekmedicaladvicebeforestartinganyexerciseprogramme.
 •Dostartoffslowlytoavoidunnecessarysorenessandstiffness.
 •Doremembertobendatthekneeswhenliftingheavyweightsfromtheoor.
 •Domaintainarm,straightbackwhenliftingweights.
 •Doremembertobreathproperly.
 •Dowarmupthoroughlybeforeexercising.
 •Don’texercisewithin2hoursofeatingalargemeal.
 •Doensurethatthereissomeonetohelpyouwhenyouliftheavyweights.