One of the fundamentals of both strength training and conditioning work is knowing how to manipulate the sets, reps, rest, and tempo of various exercises in order to get a desired affect. For instance, if told you to do 5 sets of 10 squats at your own pace versus 10 sets of 10 squats done at a 4 second negative and 3 second pause at the bottom resting only 20 seconds between sets, you are going to have a much different workout.
To master these variables, it takes years of educating yourself with data, research, and proven techniques blended with self discovery. One of the most challenging workouts I have ever performed is 10 sets of 10 reps with a 4 second eccentric (with gravity) and 2 second positive (against gravity) along with 60-120seconds rest between sets. This type of work was popularized by Charles Poliquin and he termed it “German Volume Training.” These workouts are designed to produce tons of lactic acid and muscle breakdown which could lead (under the right conditions) to fat loss and muscle gain. If you are looking to give this a try, pick a movement that you are comfortable with and possess good technique (you can use machines in the gym as well like a lat pulldown or leg extension machine). Let’s use the bench press. Perform 10 repetitions with a weight that you can do 20 times for a maximum (so if you 20 rep max is 100lbs., use that). Each rep should take 4 seconds to get down to your chest before you start pushing back up and take 2 seconds to lock out. There should not be any pauses at the top or bottom. After 10 reps, rest exactly 2 minutes, and go again, repeating until you get to 10 sets (100 reps). If you start to fail in the sets, that’s fine. Stop, rest 2 minutes, then start the next set. Do not force reps. Do not repeat sets. Over time (from week to week) you will be able to complete the entire workout. When you do, increase the weight by 5% and then try to complete it again. You can do this for weeks on end and see some serious improvements in body composition as a result. I will warn you though, these works are really hard. Like, you may need a nap after the workout hard. You can also try this from home with bodyweight movements as well (e.g. push-up, body rows, and squats). Give it a shot for your next workout!
To learn more about sets, reps, tempo, and rest, list to Scott Hagnas and I’s most recent podcast!
Do you workouts need work? I’m here to help! Book a free assessment today!