Hello, I read the book but am having difficulty understanding how to follow this program. I used to follow the strong curves gorgeous glutes program by Bret Contreras & felt like things were more explicit & easier to follow. But I started TLS bc I wanted a more balanced workout routine & not just glute focused.
Here are my questions:
Number of reps/sets: on pg 216 it says for total workout sets to start with 9 total sets per workouts including 3 4-6 rep sets followed by 6 8-10 rep sets.. so that’s 9 sets per exercise? But then it says 3 sets per exercise in Chapter 18 (the workout routine chapter)?
So I’m confused about the number of reps and sets.
Spreadsheets:
Following the lift vault spreadsheet, i found it difficult to understand & I feel like some of the data conflicts with what it said in the book. I also see 10-12 reps listed for some exercises which is different from the 8-10 reps suggested in the book. Also there are columns for sets 1, 2, and 3. Set 1 is 50%, 2 is 50%, then set 3 is 70%, then set 4 is grayed out & says “W/U only” (unsure what that means) at 90%..
but then what was that detail about doing 9 sets? Do you follow those percentages day after day for all 8 weeks until the deload week, or does it change weekly? I just feel like those percentages are low to be doing week after week…
Also I noticed there is only a 3 or 4 day spreadsheet— is the 5 day spreadsheet unavailable?
I just really want to make sure I’m doing this right. I’ve tried rereading sections of the book over and over again and still don’t get it.
Here are my questions:
Number of reps/sets: on pg 216 it says for total workout sets to start with 9 total sets per workouts including 3 4-6 rep sets followed by 6 8-10 rep sets.. so that’s 9 sets per exercise? But then it says 3 sets per exercise in Chapter 18 (the workout routine chapter)?
So I’m confused about the number of reps and sets.
Spreadsheets:
Following the lift vault spreadsheet, i found it difficult to understand & I feel like some of the data conflicts with what it said in the book. I also see 10-12 reps listed for some exercises which is different from the 8-10 reps suggested in the book. Also there are columns for sets 1, 2, and 3. Set 1 is 50%, 2 is 50%, then set 3 is 70%, then set 4 is grayed out & says “W/U only” (unsure what that means) at 90%..
but then what was that detail about doing 9 sets? Do you follow those percentages day after day for all 8 weeks until the deload week, or does it change weekly? I just feel like those percentages are low to be doing week after week…
Also I noticed there is only a 3 or 4 day spreadsheet— is the 5 day spreadsheet unavailable?
I just really want to make sure I’m doing this right. I’ve tried rereading sections of the book over and over again and still don’t get it.