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 building strength, the American Council on Exercise recommends doing two to six sets of four to eight repetitions each, with two to five minutes of rest between each set. For bodybuilders, ACE recommends three to six sets of six to 12 repetitions each, with 30 to 90 seconds of rest between each set.