Page 5 - Time-Volume Training™ PDF eBook by Nick Nilsson
P. 5
The Magic of the Number Three
A key feature of the Time-Volume Training program is the use
of three-rep sets within a 15-minute time block. Here's how it
works:
1. Select a Weight: Choose a weight you can lift for at least
10 reps.
2. Perform 3 Reps: Start by performing a set of 3 reps, then
rest for 10 seconds.
3. Repeat: Continue doing sets of 3 reps with 10-second rest
intervals until the third rep becomes challenging but not to
failure.
4. Increase Rest Time: When 10-second rest intervals
become too short, increase the rest time to 20 seconds,
and repeat the protocol.
5. Continue for 15 Minutes: Keep adjusting the rest intervals
as needed, ensuring that you complete the full 15-minute
block.
This method allows you to accumulate a high volume of reps
while minimizing the risk of injury or form breakdown. It's a
smart way to build muscle and improve strength without
pushing your body to the point of failure, which can be taxing
on the nervous system.
