I found three sets of 12 to be great for me with this workout!

Jenise

This get stronger program is for you to  improve performance over time!

As the body adapts to the current resistance training program, you will notice the same sets and reps are no longer difficult to complete. One of the most effective ways to challenge you and avoid plateau is to increase the load of the resistance training.

Get ready! 
First week we will be doing 4 rounds of 21,18,15,12 
Try to increase your weight by a little each round if you can!!

Second week we will be doing 4 rounds of
18,15,12,9
Again, increase your weight by a little each round if you can!

Third week we will be doing 4 rounds of
15,12,9,6
Same as the first 2 weeks, increase your weight by a little each round! 

(If you are unable to increase your weight, increase your reps) I do not want anyone to injure themselves!

Lastly, 3 mechanisms of building muscle through strength Hypertrophy are metabolic damage, muscle-tension (force), and exercise induced muscle damage. With respect to progressive overloading, you are effectively attacking the muscle-tension variable by increasing the load and causing an adaptation in force output of the muscle over time.

This additional stress placed upon the muscles will force the client to work harder and recruit as much muscle fiber as possible to complete the exercise. It is imperative to observe client form and intensity in order to know when it is appropriate to increase the force.

Alright! Time to get after it!! 💪🏼

Get Stronger

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