A set is simply a collection of reps performed one after another. For example - 3 sets of 10 reps with 60 seconds rest between sets would be as follows.

- Perform 10 successive repetitions

- Rest 60 seconds

- Perform 10 successive repetitions

- Rest 60 seconds

- Perform 10 successive repetitions


As soon as you finish a set, your rest time begins.

Put away or gather any weights you my need for the next set and mentally prepare. Know what needs to be done in order to achieve progress and think about the movement and any cues that will help you perform the exercise to the best of your ability.

During your rest periods, you are looking to get your breathing back to normal and approach the next set as fresh as possible.

Make sure you are strict with your rest times and don't draw them out - you are only cheating yourself and moving away from the desired effect of the training.


A warm up set has the purpose of preparing you for the working set. They do not need to be logged.

Working sets are the sets that are listed by us in your workout. They have the direct impact on your goal and need to be logged.

When we mention that you need to warm up for an exercise - do it! It will reduce the chances for injury and increase your potential for strength.

To warm up, perform the exercise with a light weight to get blood into the target muscles and practice the movement. You will want to progressivley add weight so that your muscles are prepared for the work to come. Be careful not to go too heavy or for too many reps in a warm up set - you don't want to weaken yourself for the working set.

Here's an example of how I might warm up for 10 repetitions of 50kg. 

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There isn't a set rule. You are just looking to feel warm and prepared without fatigue.