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How to Best Perform PRE

April 9, 2010


What the hek is “PRE”?  PRE stands for “progressive resistance exercise”.  It is exercise done against some kind of resistance, whether the resistance be your own body weight, resistance bands, another person, weights, or any of a number of other types of resistance.

What will PRE do for YOU?  If you do it correctly, a few of the things it will do is make your muscles stronger, make your bones stronger, and make your body look better.

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Well, what is the “correct” way to perform  PRE?  Luckily, researches have answered that question for us.

Here are some starting guidelines:

1. Beginners should perform 8 to 12 repetitions per set, where the last rep is the very last one they can successfully perform.  Intermediate trainees can perform anywhere from 1 to 12 repetitions, and continue to progress to heavy loads and 1 to 6 rep-max sets.

2. About 3 minutes rest can be taken between sets.

3. When you’ve chosen a specific repetition-max (RM) load, once you can perform 1 or 2 reps above the current load, increase the weight from 2 to 10%.

How many sets should we do?  We’ll delve into that tomorrow.

Darryl

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One Response to “How to Best Perform PRE”


  1. Hi Darryl,

    Right now with the weights, I am tending towards using free weights so I get the benefit of full range of motion plus the little stretch it provides. And doing like 20-50 reps at very low weights. I just go until the muscle is fatigued. Then again, I am a rank novice with the upper body weights. I aim to improve to where I can do what you suggest with PRE!

    Happy Dating and Relationships,

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

 

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