Another great method for applying the priciple of progressive over. Firstly you decide how many reps you are going to perform in each set the you need to work out rep maximum for each of the sets you are going to do. The example below uses 12 reps with the three sets.
Leg extension assuming 12 rep max is 80kg
Set 1-12 reps-50% of 12 rep maximum-90 seconds rest-resistance 40KG
Set 2-12 reps-75% of 12 rep maximum-90 seconds rest-resistance 60KG
Set 3-12 reps-100% of 12 rep maximum-90 seconds rest-resistance 80KG
Once you are able to perform all the sets then with progression in mind you must increase your rep max.
This type of training is at intermediate level and for example could be used after simple or multiple sets.
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