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The Mega Set – The Forgotten Set
Most people who train with weights can be divided into 2 categories: those who want to gain size and those who want to gain strength. Both of these goals are great and have very specific workout routines, exercises, and sets. The type of training that 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 Games weightlifting arena. Yet we tend to ignore the most practical exercises. Shoveling your driveway for 30 minutes doesn’t require a 400lb bench press. Carrying your 3-year-old all day through the zoo doesn’t require 21-inch biceps. What most daily activities require is muscular endurance: the ability to move an average amount of weight for an extended period of time.
My first introduction to this type of set was through my Russian mixed martial arts trainer. He used to say to me “What good is a 300 pound bench press if you can only do one? In a fight you might have to press your opponent to the chest for 10 minutes.” I’m paraphrasing here because he spoke broken English with a heavy Russian accent, but he was right! I could shift a large amount of weight for a few reps, but at half my max I was getting tired after about 20 reps. With about 8 weeks of specialized training, I was piling on the same weight out of boredom after 60 reps. Then we moved to mega-set circuits, but that’s another story.
Mega Set Workout (6-8 week cycle)
Day 1 Chest
– 2 warm-up sets
– 1 set Bench Press maximum weight for 5-6 repetitions
Bench Press and Dumbbell Flyes
– 4 sets of 50 repetitions each (To start, use about ½ weight of your previous 10 repetitions max). Keep your rest within 2 minutes between sets
Day 2 Cardio
Day 3 Return
– 2 warm-up sets
– 1 set of Bent Over Rows Max Weights for 5-6 reps
Curved rows and side pulls
– 4 sets of 50 repetitions each (To start, use about ½ weight of your previous 10 repetitions max). Keep your rest within 2 minutes between sets
Day 4 Cardio
Day 5 Legs
– 2 warm-up sets
– 1 set of Max Weight Squats for 5-6 reps
Squat deadlifts and bent legs
– 4 sets of 50 repetitions each (To start, use about ½ weight of your previous 10 repetitions max). Keep your rest within 2 minutes between sets
Day 6 Arms and shoulders
– 2 exercises per body part, 4 sets, 8-12 reps per set
Day 7 Rest
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