You are searching about Most Amount Of Weight You Can Gain In A Day, today we will share with you article about Most Amount Of Weight You Can Gain In A Day was compiled and edited by our team from many sources on the internet. Hope this article on the topic Most Amount Of Weight You Can Gain In A Day is useful to you.
Page Contents
The Mega Set – The Forgotten Set
Most people who train with weights can be split into 2 categories: those who want to gain size, and those who want to gain strength. Both of these are great goals and have very specific workout routines, exercise and sets. The type of training I almost never see in the gym is muscle endurance.
For most of us, our gym goals don’t lead to the Mr. Olympia stage, or the Olympic Games Power-lifting Arena. Yet we tend to ignore the most practical exercises. Shovelling your driveway for 30 minutes does not require a 400lb bench press. Carrying your 3 year old all day through the zoo doesn’t require 21 inch biceps. What most day-to-day activities require is muscle endurance: the ability to move a medium amount of weight for an extended period of time.
My first introduction to this type of set was through my Russian mixed martial arts coach. He used to say to me “What good is a 300lb bench press if you can only do one? In a fight, you might have to chest press your opponent off you for 10 minutes.” I am paraphrasing here because he spoke broken English with a thick Russian accent, but he was right! I could move a large amount of weight for a few reps, but at ½ my max I fatigued after about 20 reps. With about 8 weeks of specialized training I was racking that same weight from boredom after 60 reps. Then we moved on to circuits of mega-sets, but that’s a story for another time.
Mega Set Workout (6 to 8 week cycle)
Day 1 Chest
– 2 warm up sets
– 1 set Bench Press max weight for 5-6 reps
Bench Press and Dumbbell Flyes
– 4 sets of 50 reps each (To start, use about ½ weight of your previous 10 rep max). Keep your rest to less than 2 minutes between sets
Day2 Cardio
Day 3 Back
– 2 warm up sets
– 1 set Bent Over Rows max weight for 5-6 reps
Bent-over Rows and Lat Pull-downs
– 4 sets of 50 reps each (To start, use about ½ weight of your previous 10 rep max). Keep your rest to less than 2 minutes between sets
Day 4 Cardio
Day 5 Legs
– 2 warm up sets
– 1 set Squats max weight for 5-6 reps
Squat and Bent-leg Dead lifts
– 4 sets of 50 reps each (To start, use about ½ weight of your previous 10 rep max). Keep your rest to less than 2 minutes between sets
Day 6 Arms and shoulders
– 2 exercises per body part, 4 sets, 8-12 reps per set
Day 7 Rest
Video about Most Amount Of Weight You Can Gain In A Day
You can see more content about Most Amount Of Weight You Can Gain In A Day on our youtube channel: Click Here
Question about Most Amount Of Weight You Can Gain In A Day
If you have any questions about Most Amount Of Weight You Can Gain In A Day, please let us know, all your questions or suggestions will help us improve in the following articles!
The article Most Amount Of Weight You Can Gain In A Day was compiled by me and my team from many sources. If you find the article Most Amount Of Weight You Can Gain In A Day helpful to you, please support the team Like or Share!
Rate Articles Most Amount Of Weight You Can Gain In A Day
Rate: 4-5 stars
Ratings: 2578
Views: 61631133
Search keywords Most Amount Of Weight You Can Gain In A Day
Most Amount Of Weight You Can Gain In A Day
way Most Amount Of Weight You Can Gain In A Day
tutorial Most Amount Of Weight You Can Gain In A Day
Most Amount Of Weight You Can Gain In A Day free
#Mega #Set #Forgotten #Set
Source: https://ezinearticles.com/?The-Mega-Set—The-Forgotten-Set&id=988676
