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Multiple sets system
"Multi sets" are natural progression from single sets or simple circuits explained in my previous posts. They involve performing the same exercise for more than one set with a rest in between.
The reps,resistance and rest periods should remain the same for each set. The number of sets is dependent on your current fitness levels, goal and available time.
Here is mine sample sample workout using this method for somebody who wants to tone and don't have much time on hand :-) Resting time between each set is 30 sec
Exercise 1. Lateral pull down
3 sets x 10 reps
Exercise 2. Seated shoulder press.
3 sets x 10 reps
Exercise 3. Leg press
3 sets x 10 reps
Exercise 4. Leg curl.
3 sets x 10 reps
Exercise 5. Bench press
3 sets x 10 reps
Exercise 6. Seated row
3 sets x 10 reps
At the beginning the resistance used to perform each exercise should be heavy enough to not be able to perform more than 10 reps. Over the time you will be getting stronger so you will be adding extra reps or weight in order to achieve progressive overload ( explained in my previous posts)
We use our muscles every day of our lives. Having strong muscles that can work for long periods of time will help with daily tasks and maintaining good posture.
For best results always remember about including exercises to work opposing muscle groups to balance out the work and help you stay away from the injuries 😉