How Much Should A 5 1 2 Year Old Weigh The Mega Set – The Forgotten Set

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The Mega Set – The Forgotten Set

Most people who train with weights can be divided into 2 categories: those who want to gain size, and those who want to gain strength. Both are big goals and have very specific workout routines, exercises and sets. The type of training I almost never see in the gym is muscular endurance.

For most of us, our gym goals don’t lead to the Mr. Olympia, or at the Power-lifting Arena of the Olympic Games. Yet we tend to ignore the more practical exercises. Shoving your way for 30 minutes doesn’t require a 400lb bench press. Carrying your 3-year-old all day through the zoo doesn’t require 21-inch biceps. What most daily activities require is muscular endurance: the ability to move an average amount of weight over a 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 for 10 minutes.” I’m paraphrasing here because he spoke broken English with a thick Russian accent, but he was right! I can move a large amount of weight for a few reps, but at ½ my max I tire after about 20 reps. With about 8 weeks of specialized training, I lifted the same weight from boredom after 60 reps. Then we moved on to mega-set circuits, but that’s a story for another time.

Mega Set Workout (6 to 8 week cycle)

Day 1 Chest

– 2 sets of heating

– 1 set Bench Press maximum 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 sets of heating

– 1 set Bent Over Rows maximum weight for 5-6 reps

Bent 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 sets of heating

– 1 set Squats maximum 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

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