If you’re a Mason, then you know the significance of the numbers 3, 5, and 7. What you may not know, however, is that those numbers have a significance outside of the lodge room, and inside the weight room. As it happens, some of your best muscle gains can be made by just 3 to 5 sets of exercises (“sets”) using weights which allow you to do 5 to 7 repetitions (“reps”).
On your main lifts, you would warm up with 7 reps at 30% of your working weight, then with 5 sets at 50% of your working weight, then 3 sets at 70% of your working weight. After your warm up, you would then do 7 reps of your working weight, then 5 reps, and end with 3 reps.
For example, if you are squatting with 100 pounds (your “working weight”), a typical A Day set might look like this:
7 reps with 30 pounds (rest for 1 minute)
5 reps with 50 pounds (rest for 1 minute)
3 reps with 70 pounds (rest for 1 minute)
7 reps with 100 pounds (rest for 2 minutes)
5 reps with 100 pounds (rest for 2 minutes)
3 reps with 100 pounds ((rest for 2 minutes and start your next exercise)
For your assistance exercises, just do 3 sets of 7 reps. Pick a weight that allows you to complete all 3 sets, and increase as needed each week.
And that’s all there is to it! Just increase the amount of weight that you lift every other week by 5 pounds, until they are too heavy to allow you to complete your sets. If you can’t manage to complete a set, then just stop (don’t try to do any more) and try again the next time. If you still can’t complete a set, then remove 20% of the weight, and start from there. You’ll be lifting large stone blocks before you know it!
All set? Good. Now, let’s go to refreshment…