Really Low Rep count (x7) sets
Really Low Rep count (x7) sets
While working on the new shovelglove video, I've been doing just 7 reps a set (and then repeating as I had time), because I figured people watching the video would be bored by my usual 14/21/42. I was surprised at how hard and fun it was. It was hard not in a "I can't do this!" way but "man am I beat!" when it's done way.
I think it was this hard in this good a way because instead of maxing out one group of muscles and then moving on to another (partially but not completely overlapping) group, you revisit the same warmed up muscle group several times. It keeps your whole body in a sort of evenly worked out glow instead of overheating one part and then another.
I think it's also something that might be great for beginners. Fewer reps means it's less likely that you will overexert yourself, and you can pay better attention to form. It's also less daunting than big sets, and therefore more motivating.
I'm able to do about 2 and a half 7 rep cycles of my normal movements in 14 minutes. I think I'll continue to do this at least one day a week for a while and see if I continue liking it this much.
Reinhard
I think it was this hard in this good a way because instead of maxing out one group of muscles and then moving on to another (partially but not completely overlapping) group, you revisit the same warmed up muscle group several times. It keeps your whole body in a sort of evenly worked out glow instead of overheating one part and then another.
I think it's also something that might be great for beginners. Fewer reps means it's less likely that you will overexert yourself, and you can pay better attention to form. It's also less daunting than big sets, and therefore more motivating.
I'm able to do about 2 and a half 7 rep cycles of my normal movements in 14 minutes. I think I'll continue to do this at least one day a week for a while and see if I continue liking it this much.
Reinhard
Isn't it cool how many ways there are to do this stuff?
This morning I did a small # of reps of shovel/churn/chop all on the left and then repeated on the right.
Next time I'll take 5 moves with 7 reps each and do this:
left side: shovel x7/one-handed churn x7/chop x7/flip lever x7/paddle x7
right side: repeat above
I'll keep going with these cycles for 14 minutes. Unless I puke first. I have a feeling this will be metabolically challenging!
--david
This morning I did a small # of reps of shovel/churn/chop all on the left and then repeated on the right.
Next time I'll take 5 moves with 7 reps each and do this:
left side: shovel x7/one-handed churn x7/chop x7/flip lever x7/paddle x7
right side: repeat above
I'll keep going with these cycles for 14 minutes. Unless I puke first. I have a feeling this will be metabolically challenging!
--david
Well, I didn't puke.
I did the above protocol this morning. I got through 3 rounds but I also did some pushups and dumbell lifts after the first two rounds. If I eliminate everything but the 7rep/5move/1side protocol I may be able to get in 5 rounds.
It was metabolically challenging as I predicted but it also pumped my biceps and shoulders in a way I didn't expect. It's definitely a keeper!
--david
I did the above protocol this morning. I got through 3 rounds but I also did some pushups and dumbell lifts after the first two rounds. If I eliminate everything but the 7rep/5move/1side protocol I may be able to get in 5 rounds.
It was metabolically challenging as I predicted but it also pumped my biceps and shoulders in a way I didn't expect. It's definitely a keeper!
--david
This is what I did today with 12# hammer:
LEFT SIDE:
7 shovel
7 chop
7 stoke
7 churn (one-handed)
7 paddle
repeat above on right side. I got through 5 rounds of this on the left and 4 on the right in my 14 minutes.
This started out tough but by the end I was feeling pretty strong and I actually increased the leverage a bit.
--david
LEFT SIDE:
7 shovel
7 chop
7 stoke
7 churn (one-handed)
7 paddle
repeat above on right side. I got through 5 rounds of this on the left and 4 on the right in my 14 minutes.
This started out tough but by the end I was feeling pretty strong and I actually increased the leverage a bit.
--david
I tried this with the four rowing motions this morning and it felt pretty frickin' good! I managed 4 cycles with 3 sets of 20 hindu squats tossed in for variety's sake (and to give my screaming deltoids a little break!).
I think I'll make this a regular thing for a while and see what happens with it.
I think I'll make this a regular thing for a while and see what happens with it.
1 Picture = 1,000 words
0:01s Video = 30 pictures
therefore, 0:01s Video = 30,000 words
0:01s Video = 30 pictures
therefore, 0:01s Video = 30,000 words
This morning on low-rep theater:
Left:
7 shovel
7 one-handed churn
7 chop wood
7 paddle
7 diagonal chop tree or fireman
Right:
repeat above, THEN
7 ring pushups
I got in 4 rounds of hammering (both sides) and 3 rounds of ring pushups plus about a dozen regular pushups at the very end. I did each round of hammering without putting the hammer down--in other words I did all position switches in "mid-air."
I think I'll do this every Monday and Thursday.
--david
Left:
7 shovel
7 one-handed churn
7 chop wood
7 paddle
7 diagonal chop tree or fireman
Right:
repeat above, THEN
7 ring pushups
I got in 4 rounds of hammering (both sides) and 3 rounds of ring pushups plus about a dozen regular pushups at the very end. I did each round of hammering without putting the hammer down--in other words I did all position switches in "mid-air."
I think I'll do this every Monday and Thursday.
--david
- gratefuldeb67
- Posts: 6256
- Joined: Thu Apr 21, 2005 9:26 pm
- Location: Great Neck, NY
Glad this idea has been yielding fruit for you guys as well.
This is what my routine has been looking like for the last few weeks, incorporating some low rep count sessions:
M: multiple 7 rep sets
T: single 14/21/42 rep sets
W: single 14/21/42 rep sets
Th: multiple 7 rep sets
F: "freestyle friday" (so whatever I feel like, as long as it's 14 minutes, I'm usually pretty beat by friday so it tends not to be very ambitious)
Reinhard
This is what my routine has been looking like for the last few weeks, incorporating some low rep count sessions:
M: multiple 7 rep sets
T: single 14/21/42 rep sets
W: single 14/21/42 rep sets
Th: multiple 7 rep sets
F: "freestyle friday" (so whatever I feel like, as long as it's 14 minutes, I'm usually pretty beat by friday so it tends not to be very ambitious)
Reinhard