Flex Flex UK - January 2018 - Page 62

WEEK 2 REP RANGE The goal of rep-range training is to tear through all the intermediary muscle fibres that lie along the continuum from type I to type II, to induce capillarisation, and to stimulate growth- producing metabolic adaptations within muscle cells. REP GOAL: 7–9, 10–12, 13–15, 16–20 REST BETWEEN SETS: 2–3 MINUTES LIFTING TEMPO: 2/1/2/1* EXERCISES: COMPOUND, ISOLATION, MACHINE, OR CABLE *ONE-SECOND HOLD AT PEAK CONTRACTION FOR CERTAIN EXERCISES (SUCH AS CABLE CROSSOVERS AND LEG EXTENSIONS) 60 FLEX | JANUARY 2018