Want to get started in Physique? Here’s the kind of workout you should perform to get ready for your first contest. Each muscle group will be worked from a variety of angles with a pyramid (ascending poundage – descending rep) system. A typical 4 set series will look like this.
- Do twelve reps with a fairly easy weight as a warm-up. Form should be strict and reps at a slow tempo.
- Ten reps – very strict with a slightly heavier weight.
- Eight reps – heavier poundage, maintaining strict form.
- Six reps – heavy weight and a slightly looser style. The last two reps should be hard. If a 5th set is called for do 5 reps with a heavy poundage.
Some areas require higher repetitions but you’ll follow the same pattern of increasing intensity each set. We’ll follow a 2 on – 1 off; 1 on – 1 off workout schedule.