Reply To: Training Protocol Update

[Kate]

Hi! I’m so sorry for the delay in my response. I missed this message in my forum updates! I took a look at your program and have a few thoughts.

First – You implemented the feedback from our community call perfectly – and I love to see it!

In response to your follow-up questions:

1) I would do 3 sets over 2. The reason being is you’ll have fewer reps, but an opportunity to get heavier in load. You’ll lift heavier for 10-12 reps as opposed to 15. If you don’t have the option to go heavier at this time, I’d still stick with 3 sets of 12-15 reps to hit that sweet spot for muscle hypertrophy

2) Check out the doc below. I tweaked your program SLIGHTLY to make it a bit more challenging, efficient and effective. What do you think? I added some notes to explain my rationale.

https://docs.google.com/spreadsheets/d/13mxoRQ0zlBn5SZazVR2xEv5uumH38vE3wDg4htBMX6A/edit?usp=sharing

3) I would ditch the circuit-style approach and complete each set in its entirety, meaning you’ll do the entire set of 3 x15 before you move on. Rest between sets can be anywhere between 45-90 seconds.

Let me know your thoughts and any questions you may have! xo