Each box in this grid is called a cell. âColumnâ A B C D E F G âRowâ 1 âCellâ 2 3 4 Spreadsheets can be created by hand, using paper and pencil, or created with a computer software program. In computer software programs, the columns are labeled with letters (A, B, C ...) and the rows are numbered (1, 2, 3 ...).
Letâs say youâre performing seated shoulder presses 3 times a week. You use 15 lb. dumbbells and do 4 sets of 12 reps each on each day. You can probably maintain the muscle mass you have now by only doing shoulder presses once a week, instead of 3 times. (!!!) However, you need to continue to do appropriate volume (4 sets of 12, maybe a little more) with the same intensity (15 lb. dumbbells).
For Strength: Use sufficient weight so that you can only do 3 to 7 repetitions of the. exercise, generally done for 2 to 3 sets. For Endurance: Use sufficient weight so that you can do 12 to 20 repetitions of the. exercise, generally done for 3 to 4 sets. For both Strength and Endurance: Use sufficient weight so that you can only do 8 to. 12 repetitions of the exercise, generally done for 3 to 4 sets. Note: to avoid overtraining in either cardio/aerobic exercises or muscular strength/endurance. exercise, intensity levels should fluctuate.