Many emails come my way asking me to comment on their workouts regarding the number of reps, sets, rest, frequency of workouts, length of work outs, etc. The number one short coming of most I have viewed is lack of volume. You need to do a minimum number of sets & reps each workout, a minimum number per week, month and ultimately per year. You have heard the saying “Too little, too late”, I would like to suggest “not enough for long enough”.
Keeping a log of each work out to monitor progress.
I have a friend that is working on interval run/walk training with her goal to do 3 miles in 30 or so minutes. She looks to lose weight, develop cardiovascular health and relieve some stress in her busy lifestyle. Having run for a decade when I was younger I would say she needs to run 3 miles a session, 10 miles a week, 42 miles a month and 500 miles a year to accomplish this. That’s lots you say? No! This is the minimum to accomplish the fitness/health goals.
The same can be said about strength training and muscle building. There is a minimum of reps that need to be done for muscle growth. If for example your training included (like mine does) pull ups, you would need to do the following: 100 reps per session, 200 reps per week, 4200 per month and 1000 per year. Wow! You say EJ isn’t that excessive and I say no this is the minimum for endurance, strength and ultimately new muscle growth.
EJ Getting his Pull up Numbers in on Vacation
You don’t know how to accomplish this? Here is a general template to follow. First pick a multi joint compound exercise that freely moves your body through space (eg pull ups, push ups, squats, dips, lunges, etc) Second structure each work out around the 8×12 numbers. This means 8 reps per set, 12 sets and there you have it, not quite 100 reps in your workout. You can also reverse these numbers for 12 reps and 8 sets or any combination between 8 and 12 that works out to about a 100 reps per session. Third and most important, repeat this same workout every 3 days or twice a week. Fourth write everything down! You must keep a work out journal. I have included download logs on my 12BX program but if you’re not following my DVDs an inexpensive notebook will do.
12BX Dvds were developed as a minimalist workout. It starts at the lowest possible level and proceeds 12 steps ending in the Elite level 12. Each level has you do the least amount required for growth and progress.
These numbers may not be ‘magic’ but like my accountant tells me “these are the numbers you need to stay in business”. Up your workout volume and see if it helps!
12BX Fitness Formula 