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).
Hence, your chest workout should have a total of 30-60 reps per workout because it belongs to the big muscle group. 3. Determine your ideal number of sets and reps: Because your goal is to build muscle mass, the ideal set/rep range for your chest workout is 3-4 sets of 6-8 reps or 2-3 sets of 9-12 reps.