from my experience, i just don't believe in the 15 reps for endurance/lean muscle gain. No pain no gain.
Cycle between Cardio and weights. When doing weights, at a maximum do 3 sets of 10-12 reps, where the last rep is excruciating to do (ie. to point of perhaps needing spot help to complete).
For strength, i like doing some pyramid training for a few cycles (1st set 10 reps, 2nd set 8 reps, 3rd set 6 reps, 4th set 10 reps, with each set you struggle to get the last rep in). I add 2.5 lbs each time i get to the muscle/exercise next (which shouldn't be for at least a week).
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