Trialing Longer Duration Sets

Trialing Longer Duration Sets

Posted by Bridget Freeman on Feb 12, 2018

Estimated reading time: 3mins

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.

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