Quoted:
I’m just getting back into weight lifting at the gym. And man is it kicking my arse.
Is two sets of 15 just as beneficial as three sets of 10?
I find the 2 sets of 15 go a little faster and I can squeeze in a couple extra exercises in my morning workout
View Quote
About a year ago I discovered FST-7 and feel it works best for my body type. I'm 40 with one ball thanks to testicular cancer and can't take testosterone hormone treatment. I like to do FST-7 between Spring Break and Labor Day then switch to Stronglifts 5x5 for 3 - 4 months.
If you're not familiar with FST-7 it's as follows:
One muscle group per day (ie. chest, back, legs, arms, shoulders)
Flat Bench Press 4 x 8-12 (90 seconds rest between sets)
Decline Bench Press 4 x 8-12 (90 seconds rest between sets)
Incline Flys 4 x 8-12 (90 seconds rest between sets)
Cable Machine Flys 7 x 12 (30 seconds rest between sets & much lighter weight to get in all 54 reps)
If you have any questions you're welcome to message me. I'm not a personal trainer but I play one on tv.