It's important to work on form when you're getting into the gym. When you start getting into sets, different types of sets will decide what you're trying to build. Whether you're trying to build strength, power or endurance. Power is something for more explosive sports, like whether it's football, boxing, soccer - for explosive like running, sprinting, or if you're playing contact sports. Whereas endurance is more for cardio, jogging, and long endurance marathons. There's also strength where you're just powerlifting, racing the bodybuilders that are pushing and pulling 600lbs, 800lbs.
The different types of sets you could be doing are power sets of super sets, reverse super sets; And what a super set is, is when you're going to do a heavy set and a light set, in the same workout. Say you're on the bench press, and you're going to do a bench press of 200 pounds. Right after you've done that set, you're going to drop all the weight down to say 75 to 80 pounds and you're going to max out your reps. So I will be doing 200 pounds on a bench press of a rep of four. And as soon as I'm done that, I'll drop it down to 80 pounds and do a rep of 12; and then or to my max failure that would be giving your max pump to your assorted muscle group.
A reverse superset is when you're doing a lighter set to a heavier set, which is going to shock your muscles. If you're trying to build power, you would want to do a superset followed along with a drop set. A drop set would be something if I would start at 200 pounds, and when you started doing your drop set, you'll do a drop set of 200 pounds, say 3 to 4 reps, drop it down to 150 and you'll go to 6 to 8 reps. After you drop that down, you drop all this simultaneously. From 150 you go to 100 and you'll go to 8 to 12 reps. from 100, you can go to 50 if you'd like, then you give your max reps to get that maximum pump. This training would be building strength while you're also building power. Along with building your endurance. If you wanted to build endurance, you would go lightweight maximum reps, which you can do a ladder set. A ladder set begins with light weight. You can do 10 pounds, say 8 to 10 times. And then you can go to 20 pounds, 10 to 12 times. You can increase so on and so forth, say up to 15 to 20 times, and then back down if you wanted to. So that would be a ladder step, which is great for building endurance. What I like to do is a double reverse super step. A lot of guys get very fatigued of it. I'll put them at say, 90 pounds on the pull downs, which is 90 pounds of pulling down wide grip. I'll tell them to do anywhere from 7 to 12 reps. And whatever you start with is that what you're going to finish with. So your first set is 7 to 12 reps at 90 pounds. Then, you bring the weight up to 220 and you go for four reps. And then you drop it back down to 90, 7 to 12 times, and back up to 200 for 4 reps. By the time you're on a second set, your whole body is just cooked.
When I train people, I train them for strength, power, and endurance. So the whole time I'm training people with whatever sets you decide to do, I'll have you either doing sprints, jogging, or you'll be doing an ab exercise. So you're not only building muscle and power, but you're also toning as well. Power sets would be mostly just heavy weight. Every time you do any type of sets, it's essential that you do a warm-up set first so your body gets accustomed to it. When you are doing a power set, you'll lift just straight heavyweight.
Other times, I'd be curling anywhere from 120 to 140 pound dumbbells three to four times. But that would be over a range of six sets. I'll do a set of four, then go take a break - whether that's jogging, sprinting, stretching, then come back after 30 to 60 seconds, and do another set 6 times. That small amount of reps with the maximum weight would build straight power. So that's building maximum muscle mass.
For your muscle toning, it would be more of their endurance. That's a lot more sprinting, calisthenics, body weight, or you'd be on the treadmill or on the stationary bicycle. For toning, it is really easy because you can do all that just by yourself. You can do push-ups, bicycles on your back. You could be doing a lot more jumping jacks, burpees. Burpees are the best way, honestly, to build power and endurance because that's just your straight body weight. And for any of those sets that I mentioned just recently, you could be doing that with calisthenics, for example: burpees. So if you want to challenge yourself, you can do what I like to call two to three pumps. So when you do a burpee, you go down, you do 2 to 3 push-ups, back up, jump, back down, two to three push-ups, back up, jump, two to three push-ups. You can do that in a ladder set as well. It would start with two to three push ups for the first 10 burpees. And after you get to 10 to 20 burpees, you can do 5 to 8 push-ups. When you get up in the range of 30 burpees, you can do anywhere from 10 to 12 push-ups, 10 pumps, and then back down, and vice versa. That's going to build the maximum in whatever you're trying to build. When you get into the program with me, I'll create a specific program for you that will be built around you to get you to achieve your ultimate goal.
SWEAT MORE IN TRAINING
TO BLEED LESS IN THE FUTURE