If you need a change of pace, try this on for size.
Take a resistance you can get for one set of 20 reps in the leg press to muscular failure. Now, using the same resistance, perform 3 sets of 10 reps but only take 20-30 seconds rest between sets. If you get all 3 sets of 10 then next workout add a rep to the first set (11-10-10). If you get all the required reps then the subsequent workout you should be striving for 11-11-10. Continue progression until you get 11-11-11 and retest yourself to see how many reps you can do for one set. No doubt you should exceed your best 20 rep set.
This application can be applied to most exercises and repetition ranges so if you use the method, add 50% more reps to the total and divide by 3 (sets). If necessary, round-up or take less rest between sets to make the exercise more challenging.
I guarantee you will feel a tremendous muscular pump along with an increased heart rate.
Here’s a quick look at the last two weeks of my training as I remember it….
Thursday – June 14th: Full-body workout, 50′s day plus a 2 mile run
Friday – June 15th: Indian Club mobility work
Saturday – June 16th: Interval Training
Sunday – June 17th: Upper Body Only (50′s day)
Monday – June 18th: Off
Tuesday – June 19th: 9 mile bike ride – average speed around 17mph
Wednesday – June 20th: Indian Clubs
Thursday – June 21st: 25 mile bike ride – average speed between 16-17mph
Friday – June 22nd: Indian Clubs
Saturday – June 23rd: Full-body workout with 10/5 rep speed…multiple sets of bdwt chins and dips…low reps
Sunday – June 24th: 25 mile bike ride -average speed between 16-17mph
Monday – June 25th: Indian Clubs
Tuesday – June 26th: Full-body workout with 10/5 rep speed….low reps
Wednesday – June 27th: Indian Clubs
Thursday – June 28th: Full-body workout….very high rep sets, 1 set to failure
With my schedule over the next few days, I anticipate an off day tomorrow with maybe some Indian club work, Saturday either Intervals on the beach or another workout but upper body only and Sunday I hope to get in a long ride again……we will see.
I try to come up with different training ideas and protocols to keep things fresh for my clients - both physically and mentally. Today I decided to change up the “same old, same old” on the leg press for one of my long-time clients who simply loathes doing the leg press.
I took a resistance that would yield him about 10-12 reps if he did them straight through to muscular failure. Using that weight, I had him perform just one repetition. He put the weight down, took one deep breath and then performed two reps, he rested while taking two deep breaths and performed three reps and followed this protocol until he got to about five reps. This approach has two variations:
Option 1) Continue this method until you can no longer progress up the scale so if this client were to go for six reps on his next set and could not get all six reps, he would terminate the set.
Option 2) If you have the gumption, when you reach what you feel is your “top set”, work your way back down the scale…but prepared to call it a day when you’re done. – Fred Fornicola
Scaling Pyramid performed using Option #2