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Trialing longer duration sets

Posted by Bridget Freeman in Muscle Building

Estimated reading time: 1mins

Trialing longer duration sets

My new training regime

In my training lately, I have been using a new format which is working really well. This focuses on the length of time I do most sets for – between 45 and 60 seconds. This can mean a big difference in the number of reps.

For example, previously I would do sets of 3 – 8 deadlifts. Timing my sets means I get about 15 reps in! Obviously, the weight has to go down a bit, but you would be surprised, you don’t have to go down massively.

Last week I did sets of 15 reps at 100kg, whereas previously I might have been doing 110 – 117.5kg for my heaviest sets with way fewer reps.

You still have to go as heavy as you can with good form. It’s a workout, not a playout! And keep that mind-muscle connection strong!

Squats: Make sure you get your squats low.
Squats: Make sure you get your squats low.

Here’s how it works

So if you are interested in giving something new a try, give one of these workouts a go!

Workout One – Legs with a Booty Focus

IntensitySets and TimingTips
Squats super-set with:4 x 45-60 secondsWise stance, get low
Calves4 x 45-60 secondsExercise of choice
Split lunge off bench super-set with:3 x 45-60 secondsDo an equal amount on each leg
Walking lunges3 x 20 each legUse kettle-bells
Goblet squats between benches super-set with:3 x 45-60 secondsGo slow and focus on reps
Kettle-bell swings3 x 20-25 repsFocus on your technique
Cable kickbacks super-set with:4 x 20-25 repsTake it slow
Ab rollouts4 x 12 repsBe sure to tuck your pelvis under a bit when doing these. It really engages your lower abs
Walking lunges: Take your time and engage your glutes.
Walking lunges: Take your time and engage your glutes.

Workout Two – Upper Body with a Shoulder Focus

IntensitySets and TimingTips
Shoulders presses with dumbbells super-set with:4 x 45-60 secondsFocus on good form
Lateral raises on the cable machine4 x 20 repsJust hold the cable ends, not a handle, cable attachment point to be at the height of your hands when you are standing upright
Landmine shoulder presses super-set with:4 x 12 repsDo an equal amount on each side
Calves4 x 45-60 secondsExercise of choice
Rack pulls super-set with:4 x 12 repsGo slow and focus on reps
Bench presses4 x 45-60 secondsFocus on your technique
Wide grip pull downs super-set with:3 x 6-8 repsWhen you can’t do any more wide grip pull downs, go into a chin up grip and pump out another 6 – 8 reps
Stiff legged dead-lifts3 x 10-15 repsI know this isn’t an upper body exercise, but I want to ensure my glutes are activated as much as possible – They are one of my focuses this year
Bicep curls on incline bench on cable machine super-set with:3 x 8 repsThis is a great exercise for the peak of your bicep, rather than just mass
Tricep rope push downs3 x 15 repsThis is the final exercise, so really work hard

I hope you enjoy these workouts!

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