STRENGTH
Routine Variables
Repetition Range:
Sets:
Tempo:
Rest Break:
4-6
4
2:1:3
120 Seconds
These variables are chosen to provoke a STRENGTH building response. You’re using a medium tempo to reduce the strain on your tendons and ligaments while demanding a heavier load on the muscle tissue. Use resistance that brings failure to lift or degradation of form by the 7th rep, but allows you to complete at least 4 perfect reps.
POWER
Routine Variables
Repetition Range:
Sets:
Tempo:
Rest Break:
1-3
4-5
2:1:2
up to 3 Min
These variables are chosen to provoke a POWER building response. You’re using a medium tempo to reduce the strain on your tendons and ligaments while demanding a heavy load on the muscle tissue and full recruitment of the target muscle(s). Use resistance that brings failure to lift or degradation of form by the 4th rep, but allows you to complete at least 1 perfect reps. 3 minute rest break allows maximum recovery during this session.
HYPERTROPHY
Routine Variables
Repetition Range:
Sets:
Tempo:
Rest Break:
8-15
3-5
1:1:3
90 Seconds
These variables are chosen to provoke a Hypertrophy response or Mass Building. You’re using a faster tempo to recruit white muscle fibers (fast-twitch and thicker than red fibers) during the concentric part of the movement and slow negative to maximize time under tension. This does increase tendon and ligament strain so be mindful of discomfort. Use resistance that brings failure to lift or degradation of form by the 16th rep, but allows you to complete at least 8 perfect reps.
ENDURANCE
Routine Variables
Repetition Range:
Sets:
Tempo:
Rest Break:
15+
4-6
2:2:3
60 Seconds
These variables are chosen to provoke a ENDURANCE building response. You’re using a slow tempo to stimulate the red muscle fibers responsible for high repetition activity. This also minimizes strain on your tendons and ligaments, giving them a reason to heal, but not more stress than they can recover from. Use resistance that brings failure to lift or degradation of form by 25-30 reps, but allows you to complete at least 15 perfect reps.