10 Weeks to Shredded: Maximize Your Fat Loss with this Workout

Maximize your fat loss with this 10 week shred workout program. Plus as a bonus - 5 tips to get the most fat loss out of the program!

Workout Summary

Lose Fat
Split
Advanced
10 weeks
6
30-45 minutes
Barbell, Bodyweight, Dumbbells, Machines
Male & Female
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Workout Description

You’re a dedicated lifter and have dreams of getting shredded this summer.

But you’re also worried about how long it will take and the lengths you’ll need to go to for the kind of head-turning shape that will make you a hit on the beach in record time.

If you want to get summer shredded fast, look no further.

This article will give you all the tools you need to cut-up without spending hours attached to the iron or at the cardio station.

And by keeping sessions short, intensity high, and training methods basic and productive 10 weeks is all you’ll need.

Let’s get to work!

Editor's Note: Make sure you’re doing all the right things you need to be doing to lose body fat. For those looking for a more in-depth resource to teach them how to lose fat, we’ve created a FREE 5 day Fat Loss Email Course.

The course will teach you how your body loses fat, how to utilize workout plans on our website to maximize fat loss, how to eat for fat loss, how to supplement to lose body fat and how to track your progress.

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Beauty in Simplicity

To promote lean muscle gains and a shredded appearance, you don’t need to dedicate excessive time to every conceivable training method.2, 3

Nor do you need to spend hours trying to uncover the next crazy and exotic diet plan. In fact, you’ll find that the most successful shredders are those who consistently apply the basics while staying on task for the long haul.

Allmax Athlete Perfroming Dumbbell Rows to Shred

Keeping training and nutrition simple, effective, and consistent is the undisputed key to long-term shredding success.

The training program to follow is simple, but can also be extremely challenging. Unique intensity methods are used each session and a combination of cardio and weights are strategically employed to transform your physique.

The Program

Each of the following workouts should take no more than 30 minutes to complete.

Do not be tempted to do more than is prescribed (each workout is specifically designed to create a prolonged afterburn effect, giving you maximum fat loss over a 24-hour period).

Following a warm up set, each set of each exercise should be taken to absolute failure. The stipulated intensity methods will, where applicable, ensure complete failure on the final rep of each work set. It’s important to select a weight that will allow complete failure on the 8-12th rep. Do not exceed 12 reps, this is the ideal range for advanced muscle hypertrophy.

Take 60 seconds rest between sets to further increase intensity.

Monday
Exercise Sets Reps
1. Close Grip Pull Downs 1 15 (warm up)
2a. Pull Ups 2 8-12
2b. Reverse Grip Lat Pull Down 2 8-12
3a. Bent Over Barbell Row 2 8-12
3b. Seated Cable Rows 2 8-12
4. Dumbbell Pullover 2 8-12 (use rest-pause)
5. Dumbbell Curls 1 15 (warm up)
6a. Incline Dumbbell Curls 2 8-12
6b. Alternating Dumbbell Hammer Curls 2 8-12
7. Barbell Preacher Curls 2 8-12
  • In the morning, perform 20 mins of HIIT on stationary bike.
  • If you'd like to train abs on this day, superset swiss ball crunches with hanging leg raise for 3 sets of 20-30 reps.
  • Post workout perform 10 mins of HIIT on a rower.
Tuesday
Exercise Sets Reps
1. Machine Chest Press 1 15 (warm up)
2. Close Grip Bench Press 2 8-12 (drop sets)
3. Dumbbell Bench Press 2 8-12 (drop sets)
4a. Incline Dumbbell Press 2 8-12
4b. Chest Dips 2 8-12
5a. Dumbbell Kickback 2 8-12
5b. Rope Pressdown 2 8-12 (rest pause)
6. One Arm Overhead Extension 2 8-12 (double drop sets)
  • Perform 10 min of HIIT on stationary bike post workout.
Wednesday
  • Do 20 mins of HIIT on a stationary bike.
  • If you'd like to train abs, superset swiss ball crunches with hanging leg raises for 3 sets of 20-30 reps.
Thursday
Exercise Sets Reps
1. Leg Press 1 20 (warm up)
2a. Wide Stance Squats 2 12-15
2b. Narrow Stance Squats 2 12-15
3. Leg Extensions 2 8-12 (rest pause)
4a. Leg Press 2 12-15
4b. Hack Squats 2 12-15
5. Lying Leg Curl 2 8-12
6. Stiff-Legged Deadlifts 2 Failure (double drop sets)
Friday
Exercise Sets Reps
1. Machine Shoulder Press 1 15 (warm up)
2a. Arnold Press 2 8-12
2b. Bent Lateral Raise 2 8-12
3. Side Lateral Raise 2 8-12
4. Dumbbell Front Raise 2 8-12 (double drop sets)
5a. Barbell Shrugs 2 8-12
5b. Dumbbell Shrugs 2 8-12
5c. Upright Rows 2 8-12
  • In the morning, perform 20 mins of HIIT on stationary bike.
  • If you'd like to train abs on this day, superset swiss ball crunches with hanging leg raise for 3 sets of 20-30 reps.
  • Post workout perform 10 mins of HIIT on a rower.
Saturday
Exercise Sets Reps
1a. Standing Calf Raises 2 15
1b. Seated Calf Raises 2 15
2. Toe Raise on Leg Press 2 15
3. Seated Wrist Curls 2 15 (double drop sets)
4. Reverse Curls 2 8-12
  • Perform 10 min of HIIT on stationary bike post workout.

Keys to Continuous Progress

While the 30 minute sessions outlined above varies from one workout to the next, two key variables will remain unchanged: Consistency and intensity.

The fact that many people train halfheartedly and with near-zero impact is seldom due to inherent laziness or an unwillingness to commit to the task at hand. In fact, poor training intensity and sloppy form is usually the result of having to juggle multiple movements, sets and reps across an hour or more of ‘intensive’ training.

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To get the most from each workout, it’s best to include a smaller number of sets and exercises.By cramming more intensity into each set, half the work of a typical hour-long session is more than sufficient to stimulate a growth response.7

More intensity means more muscle, and more metabolically-active muscle means faster shredding. Shredding without an emphasis on muscle-building resistance can lead to frustration and a wavering enthusiasm for the shredding process.

With training intensity comes more fat-stripping testosterone.4, 8 Going to failure on each set and lifting as heavy as possible will ensure that the muscle protein synthesizing effects of our most potent anabolic hormone will remain on point.6, 7

As with weights, the same is true for cardio. Rather than plodding through hours and hours of steady state, lower intensity work, HIIT (High Intensity Interval Training) can be used to more effectively blast fat while preserving quality muscle.

Training consistency is arguably the most important of training prerequisites. Missed sessions and fluctuating intensity and motivation levels are responsible for more frustration among well-meaning trainees than all other factors combined.

Incentivized training is a superior means to ensuring full commitment. And what better way to incentivize your training than to enjoy tangible progress from session to session. Shorter sessions also make committed training more feasible, thus encouraging greater consistency and results!

So why not limit the time spent in the gym, double your training intensity and redirect your focus to doing only what is effective?

Do what you need to do with maximum effort, efficiency and effectiveness, get out of the gym, and grow!

Allmax athlete looking shredded

Bonus Tips to Maximize your Shredding Success

1. Begin your 30 Minutes to Shred Program in Decent Shape

While the above program will ensure impressive fat loss regardless of your starting weight and physical condition, to achieve the super shredded look of a pro level fitness model requires an initial bodyfat percentage in the neighborhood of 12-15%.

2. Don’t Rush the Process

Like anything worth doing in life, achieving your best shape will require a long view toward eventual success.1 While the above program is ultra-effective and will produce results you’ll be happy with, don’t get caught up in thinking that you’ll be chasing Olympia gold following ten weeks of devoted effort.

Being the best you can be is what we are after. Follow the necessary steps and be patient.

3. Avoid Overtraining

Overtraining remains one of the biggest barriers to fat loss success. Doing more – both weights and cardio – can, in fact, halt, or even reverse, the shredding progress. While a state of gross overtraining is difficult to achieve, even small unnecessary increases in training volume and duration can have a harmful effect on muscle growth and fat loss.

The greater the degree of activity, the more likely it is that the body will turn to muscle tissue to sustain energy levels and the more likely it will be that the body will shut down its fat burning mechanisms to limit the excessive expenditure of calories. Do only what is prescribed above – no more, and no less.

4. Nutrition is Key

Because the above program is designed specifically to strip fat while further building lean muscle, a clean, nutrient-dense diet is vital. In fact, it’s almost certain that a failure to achieve your desired look via the processes outlined in this article will occur only in the presence of poor dietary habits.

Keep your nutrition sound, avoid junk foods and make sure you do not over-consume calories, regardless of the sources they are derived from.

Complete Line of ALLMAX supplements

5. Supplement for Success

Targeted supplementation has become synonymous with advanced training progress. The best nutrient-dense diet in the world will not compensate for the hidden fats, sugars and toxins found in even the most nutritious foods. Sufficient quality protein is also difficult to obtain through whole foods alone.

Thus, vitamin/mineral supplementation combined with a reputable whey shake, pre-workout, creatine product4 and general health formula (like green foods) will give you maximum return on your investment of time and effort in the gym.

Conclusion

Shredding up for summer doesn’t need to be a grueling mission fraught with frustration and poor results. A good basic plan of attack combined with proper eating, advanced supplementation, patience and positivity will give you the results you desire.

There’s no magic pill for stripping bodyfat and building impressive muscularity. However, the fact that well-meaning lifters continue to pay outrageous sums for ‘designer’ programs on Instagram suggests that many are still searching for that elusive key to shredding success. The key you are looking for is outlined above.

By applying consistency and intensity and never losing focus of your shredding mission, you will undoubtedly achieve the best shape of your life. Tell us about your results in the comments section below!

references
  1. Abe, T. et al. Time course for strength and muscle thickness changes following upper and lower body resistance training in men and women. Eur. J. Appl. Physiol. 2000;81:174–180
  2. Burt, J. et al A comparison of once versus twice per week training on leg press strength in women. J Sports Med Phys Fitness. 2007 Mar;47(1):13–7
  3. Graves, J., E. et al. Effect of reduced training frequency on muscular strength. Int J Sports Med. 1988 Oct;9(5):316–9
  4. Helms, E., R. et al. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014; 11: 20.
  5. Krieger, J.,W. Single versus multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis. J Strength Cond Res. 2010 Apr;24(4):1150–9
  6. Kraemer, W., J. Hormonal and growth factor responses to heavy resistance exercise protocols. J. Appl. Physiol. 1990;69:1442–1450
  7. Mangine, G., T. et al. The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men. Physiol Rep. 2015 Aug; 3(8)
  8. Schwab, R. et al. Acute effects of different intensities of weight lifting on serum testosterone. Med. Sci. Sports Exerc. 1993;25:1381–1385

114 Comments+ Post Comment

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Posted Fri, 07/12/2019 - 18:37
Sukh

Hi! I was wondering if doing cardio for like 50 mins one time at a day and then following up with this workout routine at another time of the day would be beneficial?

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Posted Tue, 06/04/2019 - 13:17
William

Can I do this program and run 10 miles a week?

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Posted Tue, 06/04/2019 - 05:12
Brandon

As for lifting speed what would you recommend? 5 seconds travel 1 second pause at the top and bottom? Or more of quick reps as fast as possible? Or quick up pause for 1 and 5 seconds down? Or something different?

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Posted Tue, 06/04/2019 - 04:03
IvarArnold

What do you mean by double drop sets? Does this mean that I have to drop the weight two times in a set (and perform max 8-12 reps?). And by normal drop sets I have to drop the weight just 1 time? (and perform max 8-12 reps?)

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Posted Fri, 05/24/2019 - 04:59
Anoop

Does this workout plan ,work without consuming supplements. I have a major liver issue and do not want to tamper it with supplements.

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Posted Tue, 05/28/2019 - 14:48
JoshEngland

Hi Anoop,

Sure, you can exercise without supplements - but given your liver issues, I'd recommend consulting with your physician prior to starting any workout program.

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Posted Thu, 05/23/2019 - 23:59
Abigail

The majority of fat I have is around my legs...is it really enough to do lifting for legs once a week to see good progress? Will I lose glute muscle mass?

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Posted Tue, 05/28/2019 - 14:49
JoshEngland

Hi Abigail,

You can't spot reduce or select where you lose fat. That being said, with what you've mentioned in your comment, one of our newer women's programs might be more to your liking:

https://www.muscleandstrength.com/workouts/women

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Posted Sun, 04/28/2019 - 21:12
Sailaxman

I really felt the afterburn effect

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Posted Tue, 04/09/2019 - 18:34
Ryan

Is kicking off the chest routine with close grip correct? Never seen that

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Posted Wed, 04/10/2019 - 11:29
JoshEngland

Hi Ryan,

Yep - what is listed is what was provided for the program. It is only for a phase during the program. You might benefit from the slight switch in exercise order if it's something you're not used to.

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Posted Thu, 04/04/2019 - 13:41
Ryan

Please help me understand this...
bench press, 2 sets of 8-12 rep, drop set
would this be exactly, set 1, do 8-12 rep, then half the weight and go to failure? that completes one set, then do this same process again for second set?

As for double drop set, the same as above but fail twice? example, do 8-12 rep, cut weight 50% go to failure, then cut weigth again 50%, go to failure - and that is one set?

Also, i'm sorry but I do not know what 'rest pause is', could you explain that in detail? thank you

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Posted Wed, 03/20/2019 - 07:08
Landon

I am enjoying this program I am 3.5 weeks in. I was thinking about doing the 10 week muscle mass program next after I finish this one. Thoughts.....

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Posted Wed, 03/20/2019 - 11:36
JoshEngland

Hi Landon,

Sounds like a solid plan to me!

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Posted Sun, 03/17/2019 - 11:34
Mikkel

When it says e.g. exercise 4a. Incline Dumbbell Press and 4b. Chest Dips does that mean it's a superset or that I should hold rest periods in between exercises.

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Posted Mon, 03/18/2019 - 09:35
JoshEngland

Hi Mikkel,

Yes, those are supersets.

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Posted Tue, 03/05/2019 - 17:16
Milad Selim

I'm afraid of losing muscles while on this program. Will I achieve similar results if I keep intensity high, be consistent, maintain my caloric intake at maintenance, stay away from junk food and perform HIIT cardio?

I'm 5.6", 156 lbs with 12% body fat.

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Posted Wed, 03/06/2019 - 10:39
JoshEngland

Hi Milad,

No, you need a deficit to lose body fat. Create a small deficit of about 250 calories and ensure your protein intake is high to preserve muscle mass while performing this program.

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Posted Mon, 03/11/2019 - 22:01
Milad Selim

Thanks Josh,

I dont usually deduct the calories I burn during my weight training and HIIT from my total caloric intake, which is why I was thinking to be at maintenance level, thinking my workouts will take care of the deficit. Is this the wrong way to look at it? Would you deduct calories regardless?

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Posted Tue, 03/12/2019 - 11:49
JoshEngland

Hi Milad,

You don't have to as long as you're in a calorie deficit. A calorie deficit is what's going to assist you in fat loss. It's necessary to accomplish the goal.

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Posted Thu, 02/28/2019 - 04:17
Kiro Wasef

Hi josh,
I am 21 years and 167cm and 75kg
Body fat percentage: 25%
Body Muscle:30.8 kg
If i worked on this program and on a nutrition plan what progress can i observe
Thank you so much in advance.

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Posted Thu, 02/28/2019 - 08:52
JoshEngland

Hi Kiro,

If consistent, you can see some solid progress over the upcoming months.

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Posted Sun, 02/24/2019 - 19:33
Rick Blais

Is the a, b in optional as in choose either a or b?
Or do you do them both?

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Posted Mon, 02/25/2019 - 09:24
JoshEngland

Hi Rick,

Letters represent that the exercise is part of a superset.

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Posted Sun, 02/24/2019 - 16:20
lee

Hello dear!
I am a woman in 101.8 kg and I have to lose 31kg, so my question is this program will help me lose weight ?. And for example Monday the exercises are also for women?.
Thanks you

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Posted Mon, 02/25/2019 - 09:24
JoshEngland

Hi Lee,

Yes, this workout can help you burn calories. However, at the end of the day, a slight calorie deficit is needed to lose weight.

Yes, women can perform these workouts as well.

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Posted Sat, 02/23/2019 - 18:32
Steve

Josh Hi My gym gets so crowded that’s almost impossible to do supersets . So what would you recommend with this routine when you can’t do supersets. Thanks

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Posted Mon, 02/25/2019 - 09:23
JoshEngland

Hi Steve,

If supersets aren't an option, I'd recommend performing each exercise individually.

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Posted Thu, 01/24/2019 - 15:40
Eli

I'm confused what you mean by the double drop sets. I saw in a previous comment that it's "perform the reps, drop weight, go to failure, drop weight again, then go to failure" but are those double drop sets supposed to happen within the 8-12 rep range? Or is it perform 12, then drop and perform, then drop and perform again. Because that would be like 20+ reps for each set.

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Posted Fri, 02/01/2019 - 06:42
Brad

It means go until failure twice before rest.

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Posted Mon, 01/14/2019 - 19:49
lou

Hi guy's !
What exercises should I use to substitude the machine bench press and the chest dips ?
Iworkout at home and I don't have any of those two machines !

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Posted Sun, 11/25/2018 - 15:17
ma

isnt this to easy? can i do 4 sets on evreything and can u recomend some workot plan that is litel more focused on lege and arms i have small arms and shoulder and have normal legs but not defined , my arms are smalleer but defined and shoulders to

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Posted Sat, 10/06/2018 - 16:59
Jon

Hello,
Stumbled on this article looking for a fat lose muscle building program. What percentage should I use to figure how much weight to use? I bench 315 lbs, squat 375 lbs, dead lift 400 lbs and run a 10 minute mile.

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Posted Mon, 10/08/2018 - 14:14
JoshEngland

Hi Jon,

I generally recommend 75-85% of your working max for the rep range of each exercise. You should feel as though you have 1-2 reps left in the tank unless specified to go to failure.

Hope this helps!

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Posted Mon, 10/01/2018 - 04:32
Aaron

I am 40 years old and started this program with a weight of 101.3 kgs after doing it for 3 weeks my weight is now 97 kgs. It has helped me a lot. I am now in my 4th week.

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Posted Sat, 09/01/2018 - 18:05
Eyal

Hi I am 16 years old and I weigh 72 kilos should I do this course will it make me lose fat and gain muscle and what does should I do with this course

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Posted Mon, 08/27/2018 - 15:01
ahmed maher

thanks for your program
can i start this workout with body fat percentage 27% ??? it will work or no ,, btw i'm following a nutrition plan for sure

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Posted Tue, 08/28/2018 - 08:42
JoshEngland

Hi Ahmed,

Yes, you can perform this program at your bodyfat percentage.

Hope this helps!

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Posted Sun, 07/22/2018 - 22:40
Fred

So do we repeat these same 6 day exercises for the entire 10 weeks or does it change any?? I'm not seeing weeks 2-10 workouts. Help?????

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Posted Mon, 07/23/2018 - 08:36
JoshEngland

Hi Fred,

Yes, that is correct.

Hope this helps!

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Posted Fri, 07/20/2018 - 19:37
Rob

What is the a, b, c thing about do I choose one of those or do all of them?

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Posted Mon, 07/23/2018 - 08:49
JoshEngland

Hi Rob,

Perform them all as a circuit prior to taking your rest period.

Hope this helps!

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Posted Thu, 07/19/2018 - 19:37
Dec

Hi josh,

What is a double drop set? I've looked up drop sets and it seems to be where you perform an exercise to failure, then drop the weight and go again to failure. Is a double drop set when you just keep dropping the weight to finish the reps?
Also should I perform anything with (a) and (b) written after it as a super set leaving no rest between exercise (a) and exercise (b), resting once both have been completed.
This is a great program by the way. Seeing a difference after only two weeks.

Thanks.

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Posted Fri, 07/20/2018 - 08:44
JoshEngland

Hi Dec,

For a double drop set, you drop the weight and go to failure twice in a row. So if you're benching, you'd perform the reps, drop the weight, go to failure, drop the weight, go to failure, done.

Yes, letters represent that the exercises are meant to be performed as a superset.

Hope this helps!

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Posted Thu, 07/19/2018 - 08:10
Zamzam

how many Weights ? high Weights or low Weights ?

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Posted Thu, 07/12/2018 - 22:40
Dec

Hi josh,

I'm not sure I'm getting the "to failure" bit. It says for example to do 2 sets of most exercises. But in the notes it says to do them to failure. After doing to sets I'm not failing to finish the reps. Am I getting this completely wrong? Hope u can help. I just finished a 12 week beginners workout of yours and it's really helped so I'm eager to master this one.

Thanks.

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Posted Fri, 07/13/2018 - 08:40
JoshEngland

Hi Dec,

For this particular program, you'll need to bump up the weight until you're using a weight that allows you to fail in the 8-12 rep range - you can do this gradually over the next couple of weeks.

Hope this helps!

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Posted Fri, 07/13/2018 - 08:53
Dec

Great thank you,

Just one more quick one. Should I be failing on every set or just the last?

Thanks again.

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Posted Fri, 07/13/2018 - 09:47
JoshEngland

Hi Dec,

For this particular program, it recommends each set being taken to failure.

Hope this helps!

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Posted Fri, 07/13/2018 - 09:48
Dec

Thanks