michaelhm skrev:kunne godt tænke mig at høre om der er nogen der har prøvet at køre dette program og hvordan det virkede og nogle kommentarer om de øvelser som er udvalgt i programmet!

kuglen skrev:har jeg forstået programmet rigtigt?

i 20 min kører man bare de to øvelser nonstop.. herefter tager man de 2 næste øvelser i 20 min.. igen superset og nonstop..

Procedure

• Each workout consists of two 20-minute time frames separated by a short (5-10 minute) rest period. In each time frame, you'll perform two exercises, for a total of 4 exercises per workout.

• In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

• After warming up the first 2 exercises, select a load that approximates a 10-12 RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.

• Sets, reps, and rest intervals: Generally, most people will find it most effective to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to less reps per set and longer rests as fatigue accumulates. As an example, you might begin by performing sets of 6 with very short (15-30 second) rests. As you begin to fatigue, you'll increase your rest intervals as you drop down to sets of 4, then 2, and as the 20-minute time limit approaches, you might crank out a few singles in an effort of accomplish as many repetitions as possible in 20 minutes.