The Mega Set – The Forgotten Set

The Mega Set – The Forgotten Set

The Mega Set – The Forgotten Set

Most individuals who practice with weights might be divided into 2 classes: those that need to achieve measurement and people who need to achieve power. Each of those objectives are nice and have very particular exercise routines, workout routines, and units. The kind of coaching that I virtually by no means see within the fitness center is muscular endurance.

For many of us, our fitness center objectives do not result in the Mr. Olympia stage or the Olympic Video games weightlifting area. But we are likely to ignore essentially the most sensible workout routines. Shoveling your driveway for half-hour does not require a 400lb bench press. Carrying your 3-year-old all day via the zoo does not require 21-inch biceps. What most every day actions require is muscular endurance: the flexibility to maneuver a median quantity of weight for an prolonged time frame.

My first introduction to one of these set was via my Russian blended martial arts coach. He used to say to me “What good is a 300 pound bench press for those who can solely do one? In a combat you may need to press your opponent to the chest for 10 minutes.” I am paraphrasing right here as a result of he spoke damaged English with a heavy Russian accent, however he was proper! I may shift a considerable amount of weight for a couple of reps, however at half my max I used to be getting drained after about 20 reps. With about 8 weeks of specialised coaching, I used to be piling on the identical weight out of boredom after 60 reps. Then we moved to mega-set circuits, however that is one other story.

Mega Set Exercise (6-8 week cycle)

Day 1 Chest
– 2 warm-up units
– 1 set Bench Press most weight for 5-6 repetitions
Bench Press and Dumbbell Flyes
– 4 units of fifty repetitions every (To start out, use about ½ weight of your earlier 10 repetitions max). Maintain your relaxation inside 2 minutes between units

Day 2 Cardio

Day 3 Return
– 2 warm-up units
– 1 set of Bent Over Rows Max Weights for 5-6 reps
Curved rows and aspect pulls
– 4 units of fifty repetitions every (To start out, use about ½ weight of your earlier 10 repetitions max). Maintain your relaxation inside 2 minutes between units

Day 4 Cardio

Day 5 Legs
– 2 warm-up units
– 1 set of Max Weight Squats for 5-6 reps
Squat deadlifts and bent legs
– 4 units of fifty repetitions every (To start out, use about ½ weight of your earlier 10 repetitions max). Maintain your relaxation inside 2 minutes between units

Day 6 Arms and shoulders
– 2 workout routines per physique half, 4 units, 8-12 reps per set

Day 7 Relaxation

#Mega #Set #Forgotten #Set

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