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Superset (SS) - alternating sets of two different exercis-es with no rest in between. In the program “superset” will be written signaling that the next two exercises should be done immediately after one another. Triset (TS) - alternating sets of three different exercises with no rest in between. In the program “triset” or “TS” will be written signaling that next 3 exercises should be done immediately after another.
KEY WORDS:Failure (F) - sets go failure means repeating an exercise to the point of momentary muscular failure. You should keep going until you lose proper form. Don’t sacrifice form for the sake of getting reps, this is one of the fastest ways to get injured. Pick a weight you can do for 8-10 reps com-fortably and keep going until you reach technical failure.
KEY WORDS:Pyramid Sets (PS) - Pyramid training is a collection of sets, of the same exercise, that start with a light weight and higher reps, building up to a heavier weight and fewer reps. A full pyramid training set is an extension of this, re-ducing the weight after you have reached the peak, until you complete the pyramid. There will be a total of 4 sets. 3 sets will build up to the top of the pyramid 10, 6, 4, and then a set of 10-15 reps with the same weight you did to start the pyramid. Pre Exhaustion (PE) - this is a method that isolates a muscle for one set before it is worked with a heavier compound movement. It is another way to help “feel” the muscle get-ting worked.
Keep track of your progress and follow the program diligently to get the best possible results. Don’t cheat yourself to feel comfortable. Leave every session saying “there’s nothing more I could have done today”. Don’t be shy to post your progress on IG or twitter with the #getbettertoday on the post. I follow the hashtag and I’m constantly keeping up with people that run the program or have questions here and there. Remember to hold yourself accountable, set new standards and GET BETTER TODAY!