Got Time?

Morning Guys,

Walking in to the gym and sifting through the pages of your training log to see what sets & reps you have is a crucial part of training but it can become monotonous at times..
Occasionally it’s nice to try something different that will help you reignite your passion for training and reach new heights.
Have you ever hear of Timed Sets (also known as block training)?
You will need three things to make this training methodology effective.
1 – A Stop Watch
2 – 70-75% of your 1RM for your given exercise (if you don’t know your 1RM then using an 8-12 rep weight will work well too)
3 – Determination
The principles behind this style of training are simple. You load the bar to where you need it and then pick a time range and achieve as many reps as you can in that time frame.
This is a version of Rest-Pause training where you rep until 1-2 reps short of failure, then take a short rest and continue to push out reps until the time is up.
Simple.
I would suggest using compound movements, too many isolation exercises in this style of training will give you no added benefit. If you’re form is solid with your compound movements then you won’t need much isolation work, perhaps 1 or 2 ego movements will suffice.
Here is a sample workout you can try:
Timed Sets (Block Sets) Options:
1×3 min
1×5 min
1×7 min
^^ You can use one or all 3 options in one workout, you would simple vary which exercise had which time block but you would need to write down which exercise was done for what time and make sure you did the same for at least 4-6 weeks to allow progression.
Day 1 – Lower Body
W/U – 4-6 sets or as necessary.
A1 – Squat – 1x7min
B1 – Deadlift (double overhand grip) – 1x5min
C1 –  Farmers Walk – 1x3min
Day 2 – Upper Body
W/U – 4-6 sets or as necessary.
A1 – Dip – 1x5min
B1 – Bent Over Row (overhand grip) – 1x7min
C1 – Overhead Press – 1x5min
D1 – Pull Up (medial grip) – 1x7min
Day 3 – Off
* You can do as I’ve written which is 2 days on, one day off, or alternatively you can just train every other day alternating upper/lower body.
When it comes to progression you can either go on feel or alternatively (what I would suggest) is to make a note of your achieved reps and aim to better that score by 5-10 reps, once you add those extra reps all you need do it to that total increase the weight by 5kg for lower body movements and 2.5kg for upper body movements.
While I understand that this looks easy on paper it’s actually quite brutal and can lead to some rather sever DOMS. My advice is don’t start too heavy, you can always add more weight if it’s too light without any issues, but if it’s too heavy you will run in to problems from the very start.
Enjoy,
Ross
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