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Digital Subscriptions > Attitude > 284 > FOCUS

FOCUS

THIS MONTH, MATT LISTER ADVISES YOU ON HOW TO TAILOR YOUR WORKOUT ROUTINE TO FIT YOUR GOALS

RIGHT TRAIN OF THOUGHT

What are you training for? Strength, size or endurance? Unless you have an aim, just going to the gym and throwing a few weights around isn’t going to help you achieve your goals. The way you train determines the results you get, so whether you want to get stronger, bigger or fitter, here’s a rough outline to how your reps and sets should look.

Size: 8-12 reps — this is what I usually set out across the page in each issue. To increase and build muscle mass (hypertrophy), we have to lift, press or push something heavy repeatedly to stimulate our muscles to adapt and grow! The best way to achieve this is by being consistent throughout sets. We want to be able to keep a reasonable training volume (total number of reps and sets), which means either doing reps to failure (at least 8), or stop at 12 and increase the weight for the next set. Two to three minutes between sets should be enough time to recover.

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About Attitude

On the cover, Adam Peaty, the first British Olympian to win gold at the Rio Olympics. Plus: Amini Fonua, the Tongan swimmer who famously challenged a homophobic attack from the media at the Rio Olympics; an exclusive look behind the scenes at GCHQ and the new generation of gay men following in Alan Turing’s footsteps; ten years of queer Glastonbury with an exclusive look at the history of The NYC Downlow; and writer Juno Dawson on why she thinks lots of gay men are really trans women.
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