ExRx.net

Thanks Peter your article and the link in your blog were both very interesting read. It is pretty clear what I have to do now.

Two other thing:

1: Let's say I am doing 3x10, should I keep the same weight throughout all sets of rep or should I increase after each rep or just the last one?

2: If you look at the program I build:

http://exrx.net/Workouts/Workout3PPL.html

I am wondering, will my muscles be able to keep up? Day 1 focuses more on Back and Arms, so for instance the deltoids will be greatly worked.

Is it possible that fatigue will hamper the second part of the workout even though that muscle group is not specifically being exercised but is still being targeted?

Thanks,

Phil

1) It's hard to say, because personally I always know either my reps or my weights for my main lifts, and my accessories I vary a lot. But it's probably simplest to stick with one weight for all three sets, and if you can get 3 x 10 x whatever today, next time try something a little heavier. If you miss reps, stay there until you get all 3 x 10. Don't jump up more than you have to, and don't be afraid to lower the weights if you guessed wrong. Better 3 x 10 x 25 than 10, 8, 7 of 30 because 30 was too much too soon.

2) I can only say that time will tell on it. You've got a plan, give it a try and see how it goes. Your later exercises may have to be lighter. This isn't a big deal, it just means you go lighter on what you do later in the workout.