NoSevens

quote:

1) If you can’t keep up with the speed or can’t do the reps (8-10). What do you do?

Like Martha (emetita) said “Do you best and forget the rest” but don’t be afraid to hit the pause button to catch your breath. Don’t try to keep up with them if you can’t. You know your body best so do what you can do.

As for the second part of your question, do you want to build muscle or get lean? If you want to build muscle use heavy weight and by reps 6,7 and 8 it should burn or 8, 9, 10. If you want to get lean decrease the weight but make sure you get that same burn by reps 13, 14, and 15.

If you can’t get 8 reps, the weight is too heavy and needs to be lightened. If you are fine by rep 10 and can do more that’s a sign you should increase the wieght.