Beside each exercise in your Graduate Fitness Training Journal, you will find some empty spaces to write down how many reps, and what weight you for each Working Set.
A Working Set is any set taken close to failure. A set that will bring about some kind of reward or adaptation. A set that is hard enough to cause a change.
The purpose of writing down your reps and weight is so you have a target for the next training session.
If you trained each working set to the point of the stimulus (close to failure), in the next training session you should be able to lift more reps or more weight.
Congratulations you are making progress in the Gym!
You should perform a few “Warm Up” sets before you begin your first working set.
A Warm Up set is done before a working set with lighter weights and not taken as close to failure or stimulus. The purpose of a warm-up set is to
1) Warm up the muscle we are about to use.
2)Practice the skill of the exercise we are about to perform
3)Give your brain time to recognise that we are about to exert maximum effort.
You might only need 2 or 3 warm-up sets for each exercise on this program.
Make sure to start off light and build the weight up to what you will use for your first working set.
This process will take you a while to fine-tune.
Just remember, the purpose of a warm-up set is to allow you to lift as much as possible, as safe as possible in your 4 working sets.