What do 4 sets of 12 10 8 6 reps mean in exercise

Sets: A set represents one complete round of an exercise, performed continuously.

Reps: Repetitions refer to the number of times an exercise is performed within a set.

The Protocol "4 Sets of 12, 10, 8, 6 Reps": This protocol is a descending set scheme, which involves performing multiple sets with gradually decreasing repetitions. It is typically used for strength training exercises.

How to perform: 1. Choose a weight appropriate for your fitness level. 2. Perform 12 repetitions of the exercise with the selected weight. 3. Immediately move to the next set, this time performing 10 repetitions. 4. Continue to the third set with 8 repetitions and the fourth set with 6 repetitions. 5. Rest for 1-2 minutes between each set.

Benefits: - Builds strength - Improves muscle endurance - Enhances muscular activation

Related Questions:

What is the purpose of decreasing the number of repetitions in a descending set scheme?
- It challenges the muscles with progressively heavier weights while reducing the total volume of repetitions.
How much weight should I choose for a descending set scheme?
- Start with a weight that allows you to maintain good form for the prescribed repetitions.
What is the rest time between sets?
- Typically 1-2 minutes, or as needed for recovery.
How often should I perform a descending set scheme?
- Once or twice a week for each muscle group.
Is a descending set scheme suitable for beginners?
- No, it is recommended for individuals with a solid training foundation.