Saturday, December 12, 2009

A Simple Workout Formula by Fred Fornicola

The following is a very simple and straight forward approach that I use to develop workout programs. Depending on the individual, I vary the sets from 1-3 per exercise and I generally keep the repetition range from 12-50 (or higher if I feel there’s a real need for a challenge). If 1 set is being performed for an exercise, an all-out/high level of effort should be given. This means that the trainee doesn’t stop at a prescribed number but works until form is compromised. If multiple sets (2 or 3) are utilized, the last set should be a hard effort – using the same guidelines prescribed as for one-set training. Whatever scheme is used, the trainee should go for those extra couple uncomfortable reps and make their training purposeful!

The rest of this article can be viewed in the Cyberpump donators area. Cyberpump Donator's Area


Marc said...

Hi Fred,

Great article. For the deep knee bend movement, would lunges, and one-legged squats (performed like in your dumbbell book) be suitable choices?



Cyberpump ( said...

Marc - Absolutely, the linge and one-legged squat fit the criteria. Fred

Marc said...

Thanks Fred!

Fred Fornicola said...

No roblem, Marc - good luck with the program and keep an eye out for another multi-set routine I sent over to Cyberpump