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).
3 times a week 20-30 minutes max is normal. 2. Correct Workouts: You want to lift only about 3 to 4 times a week for about 45 minutes to 1 hour max. Alternate upper body and lower body workouts every other day. To gain strength and size, stay within the 5-8 rep range. To gain muscle, stay within the 8-12 rep range. To tone up stay within the 12 to 15 rep range.