The new workout will be one of more than 60 15, 30 and 45-minute workouts on the NTC app, which matches gym work to your goals and fitness level and features video demos and playlist sync. Face planting off a fit ball under the glare of TV lenses and phone cams, I couldn’t help feeling the Nike-issue slogan tank saying ‘You can, you will love every minute of it’ was mocking me. Working out Williams-style is a far cry from Wii Fit yoga. But with some practice in the privacy of my own lounge room, I’m pretty sure I’ll be a shoo in for Australia’s Next Top Bottom. (Perhaps the prime minister should download the app, too.)
Also you’ll be able to work up to a heavier final weight set. Your 5 rep max (5RM) will usually be about 85% of your one rep max (1RM). And by working up to one top weight set you’ll be able to get close to this figure for your final set. Whereas if you were doing all 5 sets with the same weight you could not realistically do this with more than about 80% of your 1RM. This is perfectly fine for beginners (say those in their first year or two of proper training), but when you are more advanced you’ll get better strength gains by going a bit heavier.
The first week of an exercise, begin by handling weights that you know you can move well. Begin at the upper end of the allowable rep range and add weight accordingly each week. The next week, increase the number of reps from the week before but steer clear of failure. Repeat for the next week: keep the weight the same and shoot for more reps from the week before without hitting failure For the fourth week, keep the weight the same and try to beat the numbers from the week before, but the difference on this week is you can go to all out failure.