Passing Power

Wanting to start working out but have no idea where to start?

Easy. Start with 3 sets of 10 reps. This is a great beginners lay out. The multiple reps will allow you to master the movement but also, if the weight is heavy enough (>75% of 1RM), cause muscle growth.

As you progress through, the reps can be pushed higher in order to stress the muscles enough to see growth.

What’s great, is that rep scheme can be used for many other things. If you are sore, doing light weight (>60%)or body weight, will push blood flow to the muscles and remove waste that’s causing the soreness.

Moderately loading (~60%) the muscle group for that rep scheme and going the full range of motion, will help strengthen the whole range. Which can be used to increase flexibility.

Of course there are many other amazing rep schemes that can lead to improvement in these areas, but as a starting point, highly recommend!