If you’re a novice to weightlifting, 10-8-6-15 (with 30 secs to a minute break between) are a great way to not only build toward lean sexy muscle but also an easier way to adapt your connective tissue to new stress.

A good friend who recently got back to the gym decided to go for the gusto and max out reps using a weight that challenged her form. Big mistake!

Not only did she risk injury by possibly dropping the weight on her but also risked damaging precious connective tissue and muscle. She hasn’t returned to the gym since.

People remember the pain and back off the exercise but never attribute the pain to bad judgment or ill-given advice.

10-8-6-15 is a high rep exercise designed to start you off slowly with weights that are not exactly challenging until the last 15 reps. If you are straining during the first 10 reps, switch the weights out and get a less heavy weight. However, if you are coasting through all reps, up the weight by 10% (5lbs – 7lbs, 7lbs – 10lbs, etc..). Consider 10-8-6-15 as remedial or beginners class. Getting proper form here and feeling the exercise through is key!

Recommended time frame for 10-8-6-15: 3 to 6 weeks.

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