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