***Old School Wisdom***
“You can train hard or long, not both.”
This is pretty much true for the majority of people.
You might find some genetic freak beasts that can do both however for the rest of us mortals we need to make the choice between putting in a gargantuan effort or a marathon time.
Personally I’d pick intensity.
Just because you’ll find that often those who are forced to do less better tend to be those who you aspire to be like.
As such I’ve got a little gem of training advice for you.
Defined as 4+ exercises for the same muscle group with no rest in-between each movement/exercise until you’ve finished all of them.
Here is an example:
A1 – Sumo DL x4-6
A2 – Weighted Pull Up x4-6
A3 – RDL x6-8
A4 – Pull Up x6-8
A5 – Rope Pull Through x8-12
A6 – Neutral Grip Pull Up x8-12
A7 – Reverse Fly to failure
A8 – DB Curl to failure
Rest 3-5 min, repeat 2-3 more times.
Brutally hard, however lovely all the same.
Say this was going to be in a training session I might suggest that someone warms up by doing some barbell cleans and movement flow work.
Cleans might ramp up to say a heavy double or triple, perhaps 6-8 total sets and have some crawling pattering after each set.
Once that is done (say 15min) you go on to the giant set.
They are great time savers and they allow you to work a multitude of rep ranges and according to some (Dr Hatfield & cohorts) it allows you to tax each muscle fibre sufficiently for maximal progress.
Personally while I do like that style I’d say in the early days of applying this perhaps stick with a gaol based rep range.
Strength = <6 reps, so sets of 2-3, 3-4, 3-5, 4-6 etc.
Hypertrophy = 6-20 reps
Endurance = 15> reps
That way the metabolic effect will be largely focused on the same energy system and overall outcome.
Once you play with this for a while you will know what rep ranges you can combine based on the movements you use.
A good split to follow would be as follows:
Day 1 – Pressing
Day 2 – Posterior Chain
Day 3 – Legs
Repeat Day 1.
You can also set up two giant sets per training session however I’d then limit the total amount of giant sets to 2-3 and perhaps the amount of movements to say 6.
Give it some thought.