About our Literacy Instruction Program. Literacy abilities are the foundation of contemporary K-12 schooling and for most current careers, yet many students struggle to attain the expected literacy benchmarks.
Sets and reps are the terms used to describe the number of times you perform an exercise. A rep is the number of times you perform a specific exercise, and a set is the number of cycles of reps that you complete. For example, suppose you complete 15 reps of a bench press.
1 10 Rep Sets-Work until you can no longer perform 10 reps for each of the 3 sets of a given exercise. 2  At that point, drop the weight by 10% and start over with 9 rep sets. 3  9 Rep Sets-Work until you can no longer perform 9 reps for each of the 3 sets of a given exercise.he Long Cycle program uses auto-regulation, allowing a lifter to progress on each exercise at a natural rate, while also maximizing muscle mass and strength gains.