Workout: 5 to 7 Set Rule

The hardest thing about exercising is starting out.  Even after you have picked a few effective exercises for your workout routine you still are left trying to figure out how much of each exercise to do.  Even doing push-ups requires you to follow a few principles or rules in order to achieve the results you are looking for.  Getting the most out of your workout is what's important and it's that which I am going to discuss today.  The following principle is a set rule that you can apply to all of your exercises and expect the best results out of your workout routine. 

What is the 5 to 7 rule?
The 5 to 7 rule is a basic rule that states that you do five to seven sets of each exercise.

What is a set? What is a Repetition?
Although in this case the exercise doesn't matter I am going to use push-ups for this explanation.  A repetition is the number of push-ups you do at one time.  So if you do 10 push-ups than you have done 10 push-up repetitions.
Now a set is how many times you have done those 10 push-ups.  If you have only done 10 push-ups then you have done 1 set with 10 push-up repetitions in that set.  If you do another 10 push-ups then you have done 2 sets of push-ups with 10 push-up repetitions in each set.

This is the rule that you want to follow for each exercise.  You are going to do 5 to 7 sets of each exercise with 10 to 15 repetitions in each set.  Building your workout around this principal will guarantee a safe and steady growth rate.

When starting a workout routine you do 5 sets of each exercise with 10 to 15 repetitions in each set.  After you have done this for a while you increase the set rate to 6 sets for each exercise still doing 10 to 15 repetitions in each set.  Again after you have done this for a while and as it becomes easier to you then increase the set rate ratio again to 7 sets of each exercise with of course 10 to 15 repetitions in each set.

As far as weight increasing goes make sure you don't over lift and make sure to balance out your repetitions properly so you don't injure yourself.  Your sets and the appropriate amount of break time between each set will prove more effective than pushing to much weight in each set.  Make sure you stretch before each workout to avoid injury.

Before I end this post I want to talk about a cardiovascular workout that will increase stamina and endurance as well as enhance muscle growth.  Being a fan of boxing exercises I want to briefly talk about an intense workout with a punching bag.  Because I don't have time to go to the gym I workout on one of my own at home.  I usually do a 30 min. warm down after an intense workout.  I break the whole workout into 5 to 7 sets with 5 to 7 min. intervals.  In only a short time I have noticed some serious results.  For a cheap and easy way to start an extreme boxing workout visit:  http://myweave.blogspot.com