Beginners guide to weightlifting -Part 5 💪

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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 😉