the 10,5+/- rule for lagging muscle or skill
The 10,5 rule is a set/rep suggestion for a week of training
if a muscle is not responding to change then we need to hit 10 sets of that area by end of week
if a pattern is struggling , we should aim for 10 sets
the 5+/- indicates rep ranges
for muscle definetion , aim for 5 to 20 reps. the last rep to failiure
for strength gains aim for 1-5 reps as heavy as possible maybe 1 rep in the tank
there are roughly 9 major lift patterns and 9 major muscle areads
inside of the Prevail group method you hit all 18 sections every volume ( 3 weeks)
some weeks you may hit 10 sets of the pattern or muscle your focusing on but not other weeks
it would be impossible to hit 180 sets a week…….
but you do have some control of making sure your hitting those 10 sets
some weeks the group program may be perfect for you and other it won’t
let say you attend 2 sessions a week- one day has 3 sets of tthat pattern/muscle – the next session doesn’t have any- you would do 3 sets before and after that session ( within 10 minutes, respect the instructors time)
you would hit these 10 sets a week until your are satisifed with the result
I will say there is also the rule of interference
you cant do 10 sets of pullups and 10 sets of biceps and get benefits – youd actually be on the direct path to injury
if you have any questions, feel free to ask below!
