the 10,5+/- rule for lagging muscle or skillThe 10,5 rule is a set/rep suggestion for a week of trainingif a muscle is not responding to change then we need to hit 10 sets of that area by end of weekif a pattern is struggling , we should aim for 10 setsthe 5+/- indicates rep rangesfor muscle definetion , aim for 5 to 20 reps. the last rep to failiurefor strength gains aim for 1-5 reps as heavy as possible maybe 1 rep in the tankthere are roughly 9 major lift patterns and 9 major muscle areadsinside of the Prevail group method you hit all 18 sections every volume ( 3 weeks)some weeks you may hit 10 sets of the pattern or muscle your focusing on but not other weeksit would be impossible to hit 180 sets a week.......but you do have some control of making sure your hitting those 10 setssome weeks the group program may be perfect for you and other it won'tlet say you attend 2 sessions a week- one day has 3 sets of tthat pattern/muscle - the next session doesn't have any- you would do 3 sets before and after that session ( within 10 minutes, respect the instructors time)you would hit these 10 sets a week until your are satisifed with the resultI will say there is also the rule of interferenceyou cant do 10 sets of pullups and 10 sets of biceps and get benefits - youd actually be on the direct path to injuryif you have any questions, feel free to ask below!
