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The Mega Set – The Forgotten Set
Most people who train with weights fall into two categories: those who want to gain size and those who want to increase strength. Both are great goals and have very specific workout routines, exercises and sets. The type of training I almost never see in the gym is muscular endurance.
For most of us, our gym goals don’t lead to the Mr. Olympia stage or the Olympic weightlifting arena. However, we tend to overlook the most practical exercises. You don’t need a 400-pound bench press for 30 minutes on the shovel path. It doesn’t take a 21-inch bicep to walk your 3-year-old through the zoo all day. What most daily activities require is muscular endurance: the ability to move moderate weights for long periods of time.
My first exposure to this type of combo was through my Russian MMA trainer. He once said to me, “What’s the use if you can only do a 300-pound bench press? In a fight, you might have to chest push your opponent away from you for 10 minutes.” I’m paraphrasing here because he said in broken English with a thick Russian accent, but he was right! I can move a lot of weight for a few reps, but after ½ my rep max, I get fatigued after about 20 reps. After about 8 weeks of dedicated training, I got bored with the same weight after 60 reps. Then we moved on to large series circuits, but that’s another story.
Mega Set Workout (6 to 8 week cycle)
Day 1 Chest
– 2 warm-up sets
– 1 set of bench press max weight 5-6 reps
Bench Press and Dumbbell Flyes
– 4 sets of 50 reps (start with ½ of your previous 10 rep max).Rest less than 2 minutes between sets
Day 2 Cardio
Day 3 return
– 2 warm-up sets
– 1 set of bent over rows, 5-6 reps max
Bent Rows and Pulldowns
– 4 sets of 50 reps (start with ½ of your previous 10 rep max).Rest less than 2 minutes between sets
Day 4 Cardio
Day 5 Legs
– 2 warm-up sets
– 1 set of squats max 5-6 reps
Squats and bent-leg deadlifts
– 4 sets of 50 reps (start with ½ of your previous 10 rep max).Rest less than 2 minutes between sets
Day 6 Arms and Shoulders
– 2 exercises per body part, 4 sets of 8-12 reps
Day 7 Rest
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