@lotus123

“The fast strength sets ( from app and book), do we need to do two or three sets of them at one session? Or more?”

Thanks for your question & please excuse the delay in responding.

I vary the sets for either one or three depending on what results wanted.

For smaller muscles, like biceps & triceps, I will do 3 sets with lighter weights. This provides definition and gives a toned look. Usually, I will use hand weights for this.

For larger muscle groups, like legs and lower body, I will do one set with heavy weights. Squats are great with heavier weights from 200 to 300 lbs. I will attempt to do higher weights like I used to before.

With a timer, I will have a count of 20 seconds for each set and do as many reps in that time. This is followed by a 10 second rest.

It helps to have the timer for having a target to aim for.

I will do sprints last with 8 reps of 20 seconds sprint and 10 second rest in between.

This will provide strength and endurance in a brief amount of time.

I also find that I can do workouts on fasting days and still feel strong when performing.

Let me know how your workout is progressing?

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