Training Systems

Simple Sets
3 x 8/12 with 70%--meaning three sets of 8/12 repetitions with a weight of 65% of maximum for one repetition.

This is the system that all novice lifters should work on, because the high number of repetitions enables the lifter to learn correct technique, and thereby reduce the risk of injury.

Pyramid System
Here the load is increased and the repetitions are reduced (e.g. 100kg x10, 120kg x 5, 130kg x 4, 140kg x 3, 150kg x 2, 160kg x 1). Pyramid lifting is only for experienced lifters who have an established good technique.

18 September 2008

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