{"id":540,"date":"2015-05-28T02:27:37","date_gmt":"2015-05-28T02:27:37","guid":{"rendered":"http:\/\/ironkladtraining.com\/?p=540"},"modified":"2015-05-28T02:27:37","modified_gmt":"2015-05-28T02:27:37","slug":"how-to-read-a-program","status":"publish","type":"post","link":"http:\/\/ironkladtraining.com\/?p=540","title":{"rendered":"How to read a program"},"content":{"rendered":"

Programs are usually set up as follows<\/p>\n\n\n\n\n\n\n\n\n
<\/td>\nLift<\/td>\nSets<\/td>\nReps<\/td>\nWeight X Reps<\/td>\nRest Interval<\/td>\nTempo<\/td>\n<\/td>\n<\/tr>\n
A1<\/td>\nBench Press<\/td>\n3<\/td>\n10-12<\/td>\n<\/td>\n90s<\/td>\n40X0<\/td>\n<\/td>\n<\/tr>\n
A2<\/td>\nPull up<\/td>\n3<\/td>\n10-12<\/td>\n<\/td>\n90s<\/td>\n40X0<\/td>\n<\/td>\n<\/tr>\n
B1<\/td>\nDips<\/td>\n3<\/td>\n12-15<\/td>\n<\/td>\n30s<\/td>\n30X0<\/td>\n<\/td>\n<\/tr>\n
B2<\/td>\nInc Curl<\/td>\n3<\/td>\n12-15<\/td>\n<\/td>\n30s<\/td>\n30X0<\/td>\n<\/td>\n<\/tr>\n
B3<\/td>\nLeg Raise<\/td>\n3<\/td>\n10-12<\/td>\n<\/td>\n60s<\/td>\n30X0<\/td>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
    \n
  1. A1, A2 is a super set so you will do the A sets back to back Bench Press then to Pull ups<\/li>\n
  2. Sets designate how many times you will repeat an exercise<\/li>\n
  3. Reps or rep range is the designated number of times you will lift the weight<\/li>\n
  4. Weight X Reps is where you will write the weight and the reps 100X10X10X10<\/li>\n
  5. Rest interval (RI) is the designated amount of time you will rest on a lift or between lifts<\/li>\n
  6. Tempo designates the speed of the lift \u00a0\u00a041X1<\/li>\n<\/ol>\n

    4 is the negative also known as the eccentric where the active muscle is lengthening<\/p>\n

    1 is the pause in the lengthened position (in the hole or the bottom of a squat,bench)<\/p>\n

    X is the positive also known as the concentric phase when the active muscle contracts\/shortens<\/p>\n

    1 is the pause at the top position usually the most mechanically advantageous position.<\/p>\n

    7. B1,B2,B3 are a triset and would follow the A sets<\/p>\n

     <\/p>\n","protected":false},"excerpt":{"rendered":"

    Programs are usually set up as follows Lift Sets Reps Weight X Reps Rest Interval Tempo A1 Bench Press 3 10-12 90s 40X0 A2 Pull up 3 10-12 90s 40X0 B1 Dips 3 12-15 30s 30X0 B2 Inc Curl 3 12-15 30s 30X0 B3 Leg Raise 3 10-12 60s 30X0 A1, A2 is a super … Continue reading How to read a program<\/span> →<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-540","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/posts\/540","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=540"}],"version-history":[{"count":1,"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/posts\/540\/revisions"}],"predecessor-version":[{"id":541,"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=\/wp\/v2\/posts\/540\/revisions\/541"}],"wp:attachment":[{"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=540"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=540"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ironkladtraining.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=540"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}