Bodyweight Culture: Reps & Sets chart 20 Level Challenge

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Bodyweight Culture: Reps & Sets chart 20 Level Challenge

http://www.bodyweightculture.com/forum/ ... ning-Chart

How & where does our BtGB community & fundamentals stand when it comes to the Strength | Strength + Hypertrophy (size) | Hypertrophy (Size) | Conditioning | Endurance

Is this a good reference guide and what would you add/ improve on it. I came to BtGB from this location and saw this chart as I was pointing out to a friend how I reached BtGB

20 Level Challenge by Bodyweightculture.com

To learn how to perform any of the following exercises, review the 20 Level Challenge. Must be logged in to view.

How to use the 20 Level Challenge is a common question. Here are a few solutions to training with the challenge. It's important to remember that in the end it's a challenge not a true, full training program. It will however, introduce you to many great exercises you may want to continue to use with your own training.

Picking a GOAL

Strength - 5 reps or 30 seconds

Conquering the challenge for strength only requires a few reps or shortest amount of time. This is simply to prove you are strong enough to perform the exercise. Trainees should be able to reach higher levels training strength.

Size - 10 reps or 60 seconds

Hypertrophy and some strength are simplified into the category of size. This is the optimum rep range for putting on muscle.

Endurance - 20 reps or 90 seconds

While strength and size gains are possible, this range is more for muscular endurance, body conditioning and cardio. Not all exercises will be performed at this level.

Setting the Difficulty

Novice = 3 sets - Where beginners should start for building strength. It's also a good range for someone already training who wants to add something extra.

Intermediate = 5 sets - Best range for strength and size. A fantastic workout can be performed with five sets. The average trainee should get a good workout from this set range.

Advanced = 10 sets - Obviously the most difficult range, and therefore produces the most gains (strength, conditioning, fat loss). Mainly for the advanced trainee, also good for someone after serious fat loss.

There is nothing wrong with using different rep and set ranges. All of the above is a simplified example. All goal ranges are good for fat burning. The higher rep and set ranges are most effective for this. Rest time should be 60-120 seconds between exercises. Use longer rest for strength exercises.

Examples

3 x 5 or 30 sec.

3 sets of 5 reps or 30 seconds would be best for a beginner wanting to know where he or she stands with the 20 level challenge.

10 x 10 or 60 sec.

01 sets of 10 reps or 60 seconds for maximum muscle gain

5 x 20 or 90 sec.

5 sets of 20 reps or 90 seconds

Start with Level 1, perform exercises listed. If you can perform all the sets and reps/time, advance down the column to the next level next workout.

To learn how to perform any of the following exercises, review the 20 Level Challenge. Must be logged in to view. If you can't view it completely, you can download this article in a pdf format below. The download has the full chart.

http://chrisholden.net/fitness/articles/20lvlchall.jpg

Download spreadsheet

http://chrisholden.net/fitness/20lvlworkout.xls

Here is a quick example of filling out the chart with a color code based on what level of the challenge was achieved. This is how the chart could appear after a few months to a year of training the challenge. This gives you accurate graph of what exercises one would need to perform at what level for the most improvement.

http://chrisholden.net/fitness/artic...vlchall_ex.jpg

Train hard and see how far you can get in the 20 Level Challenge! You can also download this article below.

This article was originally published in forum thread: 20 Level Challenge Training started by juggledex View original post

[Jeremy Kieley]

Nice, this is also where I came from. Never really did the 20 level challenge though.

[Tarun Suri]

According to Steven Low (braindx) 1 rep is equivalent to 3s and not 6 as the link implies. So I would take that into consideration.