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).
Reps and Sets. Anita Bean, the author of âThe Complete Guide to Strength Training,â recommends performing six to 12 repetitions in two to three sets. To progressively build muscle mass, gradually increase stress to your biceps by adding more weight, reps or sets. To get the most out of your workout, aim to lift between 60 to 80 percent of your one-rep maximum, which is the most you can lift in a single repetition.