Trialing Longer Duration Sets
It may surprise many, but I only work out four times per week for about an hour each time.
I try to also keep active in my every day life, mountain biking twice a week, walking whenever I get the chance and am currently renovating a house. Wearing my FitBit has really helped me to see that on days when I train extra hard at the gym, my calorie burn for that day is quite often less than if I have had the day off training and just kept busy!
But weight training of course is not just for burning calories; the benefits to our physical and mental health, fitness, body shape, longevity and quality of life are immense!
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 dead lifts. 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 play out! And keep that mind-muscle connection strong!
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
| Intensity | Sets and Timing | Tips |
| Squats super-set with: | 4 x 45-60 seconds | Wise stance, get low |
| Calves | 4 x 45-60 seconds | Exercise of choice |
| Split lunge off bench super-set with: | 3 x 45-60 seconds | Do an equal amount on each leg |
| Walking lunges | 3 x 20 each leg | Use kettle-bells |
| Goblet squats between benches super-set with: | 3 x 45-60 seconds | Go slow and focus on reps |
| Kettle-bell swings | 3 x 20-25 reps | Focus on your technique |
| Cable kickbacks super-set with: | 4 x 20-25 reps | Take it slow |
| Ab rollouts | 4 x 12 reps | Be 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.
Workout Two – Upper Body with a Shoulder Focus
| Intensity | Sets and Timing | Tips |
| Shoulders presses with dumbbells super-set with: | 4 x 45-60 seconds | Focus on good form |
| Lateral raises on the cable machine | 4 x 20 reps | Just 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 reps | Do an equal amount on each side |
| Calves | 4 x 45-60 seconds | Exercise of choice |
| Rack pulls super-set with: | 4 x 12 reps | Go slow and focus on reps |
| Bench presses | 4 x 45-60 seconds | Focus on your technique |
| Wide grip pull downs super-set with: | 3 x 6-8 reps | When 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-lifts | 3 x 10-15 reps | I 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 reps | This is a great exercise for the peak of your bicep, rather than just mass |
| Tricep rope push downs | 3 x 15 reps | This is the final exercise, so really work hard |
I hope you enjoy these workouts. Let me know if you have any questions about this workout in the comments below.
