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Sci-Tone : Fitness
Fitness is how well you can perform physical tasks.
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There are many aspects of fitness: strength, speed, power, agility, muscular endurance, aerobic endurance, anaerobic endurance, balance, coordination and flexibility.
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Some people are fit, in that they can run a long distance quickly.
Others are fit, in that they can bench press a lot of weight.
Build Muscle / Hypertrophy
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Rep ranges: 6-12
Sets: 3-5
Volume: 30-50
Tempo: 1 / 1 / 2 / 1
(Lift/Pause/Lower/Pause)
Intensity 60-80%
Goal/Focus and rough guidelines
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Rep ranges: 1-5
Sets: 3-12
Volume: 5-25
Intensity: 80-100%
Tempo: 1 / 1 / 1 / 1
*Often recommended to contract forcefully when lifting
Build
Strength
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Rep ranges: 1
Sets: 3-6
Volume: 3-6
Tempo: 30 second hold 2 / 30 / 2