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Welcome to Goal Training
The underlying principle here is you would use less weight than what you would use for total muscle failure and limit the set to 2 minutes.
Intensity Is Determined By Weight Selection
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Determine your Repetition Max (RM) for a 10 to 20 rep set.
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Weight Selection is = RM determined weight X Desired Recovery Days / 6 Days.
It is that simple.
Use these estimates as starting point. Everybody is different and there are many variables involved, but you get the point. The idea is to limit the set to 2 reps and 2 minutes with less weight than RM.
The focus of goal training is to incorporate the proper intensity to compliment your lifestyle and fitness goals. Intensity is based on heart rate above baseline at the conclusion of the set.
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