- Sets: 2-4 per exercise
- Reps: 10-15
- Repetition Maximum: select an appropriate weight for a set of exercises that will allow you to perform the desired number of repetitions without breaking proper form and which will cause you to feel significant fatigue within the muscle during the last 1-2 repetitions of the set (119).
- Rest: 20 second rest periods between sets.
- Frequency: Most general strength training programs recommend three times per week to build strength, with a day of rest between training sessions. (120)
- Method: Emphasize a slow, controlled movement when working with weight machines, free weights, or elastic tubing or bands. A slower, more controlled movement ensures that you raise and lower or push and pull the weight, working the muscle in both the shortening and lengthening phases, just like you do during tennis play (120)
Question: Daily Routine...do I hit a little of each area per workout or choose one area to work on per day?
...perform a lower-body exercise, such as the Lunge, after working a muscle group in the upper body, for example the biceps. This allows the biceps to recover without taking long periods of inactivity between exercises. (119)
