Vegan Fitness
Strength Training Protocol For Max Results

Get Stronger and Leaner

You know doing strength training is critical to your your vegan fitness program and You want to be leaner, healthier and stronger.

Now some questions you might have are:

Where do I start?

How many sets and repetitions do I have to do to see results?

Is doing more better?

What the heck are sets and repetitions anyway?

Sets

Repetitions

A repetition is the number of times you do an exercise. For example: 10 Lunges and 10 Hip Lifts.

How Many Sets and Repetitions? Is More Better

The American College of Sports Medicine recommends one set of 8-12 (10-15 if your are 50 years or older) repetitions for each major muscle group 2×/week to improve overall muscle conditioning.

This recommendation is great if you just want to improve your strength but aren't really looking to tone up and define your muscles.

If you do want to create a more athletic looking body you will have to to more than 1 set. Most experts, me included, agree that 3 sets is optimal for defining your muscles.

Of course eating a nutrient dense, low calorie vegan diet is also a key for looking strong and fit.

How much weight should I use?

Body weight is a great place to start. When you can safely move your own body weight then you can add dumbbells or other forms of resistance.

When you start adding weight a good rule of thumb is: If you can easily do 15 repetitions the weight is too light. If you can’t do 8 repetitions the weight is too heavy. You want the weight to be heavy enough for you to reach momentary muscle fatigue in 8 to 15 repetitions.

If you want to make your workouts amazing follow these Seven Principles for a Perfect Workout.

Go to Vegan Fitness