These are the points that meant the most to me in "20 Steps to Developing Your Program" from "The Strength Training Anatomy Workout" by Frederic Delavier and Michael Gundill
8) How many sets should you do for each muscle?
- Must always do 1 or 2 light sets as a warm up
- Not doing easy sets to reach a magic number
- You should have difficulty finishing your sets
- When abrupt loss of strength occurs you know you have done too many sets
10) How many repetitions should you do in each set?
- Intensity of muscle contraction is most important
- If you can do 15 reps when you are supposed to do 12, then do them, but increase weight for next set
11) How quickly should you perform the repetitions?
- When in doubt lift slowly rather than quickly
- Take 1 or 2 seconds to lift the weight
- Hold the contracted position for 1 sec while contracting the muscle as strongly as possible
- Slowly release and lower the weight over 2 seconds
12) How long should a workout last?
- Goal is to stimulate muscles to the max in the shortest time possible
- Favor a workout's intensity rather than length
- Warm-up does not count as workout time
Exercising over an hour is an indicator that you may be
- Working too many muscles per session
- Doing too many exercises
- Doing too many sets
- Taking too much rest time between sets
For more detailed information buy the book :) or see My Full Notes
There is a second volume to this series which has good reviews, but I have not read it
Amazon - Strength Training Anatomy Workout II
Good luck in achieving your fitness goals!!
Mark Dolan Fitness Site
Temple University Astro
Mark Dolan Programming
My Programming Blog
Mark Dolan CIS