*Number of working sets. Do 2 or 3 warm-up sets first, with higher repetitions (8-12) and lighter weights eg: 1/4 of your maximum in the first, 1/3 in the second, 1/2 in the third. Then use the Pyramid system and go for approximately 70, 80 and 85% of your 1RM, only going to muscular failure in the last set. Even then you only have to hit that point when you are testing your limit. You should rest for about one minute between WARM-UP sets (which are essential – not doing them before intensive lifting can cause injury or poor performance), 2 to 3 minutes between sets on deadlift and military press and 60 to 90 seconds on pull-ups.
**These sets can either be done in one long stretch or broken down into two or three reps of holding the plan position for 20, 30, or 40 or more seconds, Don’t forget to perform it strictly, maintaining the body in the correct position with the abdominals totally contracted.