Something that drives me NUTS is seeing everyone prescribe 3 sets of 10 reps for EVERY exercise. It is NOT a magic number and does not help you achieve your fitness or physique goals better than other sets and reps. Let's cover how many sets and reps WILL help you achieve your goals.
Here are some simple guidelines to follow based off your goals.
Goal: Muscle Growth
Frequency: At least 2x per week per body part
Training a movement pattern at least twice a week has been shown to be better than once per week.
This more than likely has to do with being unable to achieve the targeted amount of sets needed for muscle growth is easier to be done in multiple sessions than it would be in just one session. If you had to do 16 sets of chest in one session, your last few sets would be pretty rough.. You wouldn't be able to give your best effort and lift the same amount of weight as if you had 2 sessions consisting of 8 sets each.
Police Officers and First Responders have duties that the rest of the population does not have. We have to be ready at any moment to run, jump, carry, climb, lift, etc. The job requires us to be quick on your feet and be ready for ANYTHING. When emergencies happen, we have no choice but to be ready.
What we have found is that in the time of emergency, we don't have time to think about HOW we will pick up objects up. We don't have time to think about HOW we will get the task done OR if we will be able to complete the task safely. We just REACT.
We are no good to the situation if we are not fit and capable to do our job.
What if I told you, that it is possible to train in the gym to be prepared for...