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Getting the Body We Want with PRE

April 8, 2010


In the series, “The Most Effective Weight Loss Solution”, we discovered that people that lose weight and keep it off do so through the combination of diet and exercise.  They keep the weight off with exercise, self-monitoring (weighing themselves frequently), and eating sensibly most of the time.

For those that exercised intensely, the most common form of intense exercise was resistance training.

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If you’re resistance training and you want to get stronger, how should you train?  With “progressive resistance training”, or PRE.

An example of a progressive resistance training program would be one where a person performed 3 sets of an exercise for 10 repetitions in each set.  The first set might be done with a weight that is half of what the person can lift for 10 repetitions.  The second set might use 3/4 the person’s 10 repetition max (10-RM) weight.  The final set would be done with a weight that the person could perform 10 reps only with maximum effort.  As the person’s strength improved, the poundage of the 10-RMset could be increased so that strength gains would continue.

The “progressive” increases in poundage as the trainee’s strength increases is where “progressive resistance training” gets its name.

What are the optimal number of sets and repetitions for strength improvement in PRE?  We’ll get into that tomorrow.

Darryl

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One Response to “Getting the Body We Want with PRE”


  1. Hi Darryl,

    Releasing weight and keeping it off permanently, it really sounds like there is a shift to an active lifestyle, not just something temporarily done for a few weeks, yes?

    Do you find that addressing the mental and emotional side also helps? Like change in identity?

    Happy Dating and Relationships,

    April Braswell
    http://www.aprilbraswell.com/BoomerDating.html
    Single Boomer Dating Expert

 

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