<ul><li>If you’re not seeing progress, the best program is the one you’re not doing! Example: if you usually train low weights and high reps, start training with heavy weights and fewer reps</li><li>A guaranteed way to break through the training plateau: Don’t change your routine – just manipulate reps and rest period</li><li>For any program, stay consistent for 3-6 weeks then manipulate sets, reps, tempo, rest to trigger new adaptation</li><li>Train each body part 9-18 sets per week and keep sets between 1-30 reps depending on the goal</li><li>Don’t shortchange rest periods! Rest is as important as reps and sets</li></ul>

Podcast: Key Takeaways

<ul><li>Programming is what will make or break your progress</li><li>A lot of programs are just a bunch of exercises and aren’t designed for a specific outcome like training</li><li>Training programs are designed to build strength, make you faster, lose body fat, etc.</li><li>Exercise programs designed for the general population are just exercises to get you moving and people will see results short term because some movement is always better than no movement at all</li></ul>

Exercise Versus Training

Superset: two exercises together with no rest<ul><li>Supersets can be the same body part or opposing body part</li><li>Supersets work particularly well when cutting calories and will use lighter weights</li></ul>Drop set: finish a set at a particular weight then drop weight and hit the next set with no rest

A Superset And A Drop Set

The fitness level and genetic potential of an individual plays a role in the number of sets neededTwo approaches to try:<ol><li>Fewer sets with more exercises </li><li>More sets with fewer exercises</li></ol>It’s important to practice lifts and improve movements  Stay consistent with the set range for 3-4 weeks, assess progress, then try another route

Two Approaches To Try

A set is a specified period of time you’re doing an exercise<ul><li>Defining sets helps you define reps, rounds, volume</li><li>Multiple sets will lead to greater improvement compared to a single set</li></ul>Sweet spot: 9-18 sets per body part, per week<ul><li>There’s an upper limit of what you can tolerate – and a sweet spot of what will give you the best results – maybe you can do 18 sets but 14 will give you great results</li><li>The goal is the do as few sets as you can get away with to elicit results</li></ul>

Defining A Set

Without rest, the body uses energy that encourages endurance and stamina instead of muscle and you’re basically doing cardio with weights<ul><li>Resting allows the body to replenish energy – the body needs to go through a specific energy change</li><li>Rest should be 30 seconds – 3 minutes depending on the goal</li><li>Same rules apply: change up lengths of rest periods</li><li>Active rest: stretch between sets if you absolutely can’t sit still</li><li>A guaranteed way to break through training plateau – Don’t change your routine – just manipulate reps and rest period</li></ul>

The Importance Of Rest

Rep: one full completion of an exercise<ul><li>Reps get the muscle to move with resistance and send muscle-building stimulus</li><li>For strength building, stay between 1-30 reps – anything higher becomes more cardio like</li><li>Working with higher reps elicits a different response from the body than lower reps</li></ul>Higher reps: weight is lighter, controlling breathing, squeezing at the top,Lower reps: weight is much heavier, bracing, holding breath, driving with CNS<ul><li>All rep ranges build muscle and burn calories</li><li>Vary rep ranges every 3-4 weeks to keep body adapting and changing  </li></ul>

The Rep

<ul><li>Your body gets used to working at a certain tempo but it’s important to manipulate</li><li>Tempo plays a huge factor with reps: when lifting heavy it’s faster, move explosive tempo; when going for a pump it’s slower, more controlled</li><li>Each variable of tempo can be manipulated depending on your goal</li><li>Get the mechanics of the movement then alter the tempo and have fun with it</li><li>Adjust the weights according to the tempo you are working with</li></ul>

The Tempo

In this episode Sal, Adam & Justin lay out everything you need to know about sets, reps, tempo, and rest period.  Sets, reps and rest periods: The nuts and bolts of exercise programming. (2:51) Understanding the difference between exercising and training. (5:51)  Sets.    Defining what it is and the proper dose per week. (8:10) Mind Pump’s thoughts on German Volume Training. (13:27) The value of supersets. (18:02) The dos and don’ts. (19:18)    Reps.    Defining what a rep is and what is the best range? (21:10) The various tempo schemes and how to manipulate them in your exercise programming. (29:13) Is there value in loose, forced, and partial reps? (35:19)   Rest Periods.   Why the rest is as important as the active part of the workout. (37:42) What is the ideal rest period? (40:02)   A guaranteed way to break through your training plateau. (43:30)  Related Links/Products Mentioned  August Promotion: MAPS Strong and MAPS Powerlift 50% off!  **Promo code “AUGUSTSPECIAL” at checkout** Visit Drink LMNT for an exclusive offer for Mind Pump listeners!  German Volume Training: Benefits, Exercise Plan, and More  Why You Need to Mix Rep Ranges After Periods of Training – Mind Pump Blog  How To Use Supersets For Maximum Muscle Gain – Mind Pump Blog  Which Is Better: Low Reps Or High Reps? - Mind Pump Blog MAPS Fitness Anabolic | Muscle Adaptation Programming System Why Your Tempo Matters When You Workout! - Mind Pump TV  How Phasing Your Workouts Leads to Consistent Plateau Free Workouts  Mind Pump #945: The Best Rest Periods For Muscle Gain & Fat Loss  Mind Pump Podcast – YouTube Mind Pump Free Resources  People Mentioned  Stan “Rhino” Efferding – CSCS (@stanefferding)  Instagram 

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Exercise & Fitness

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In this episode Sal, Adam & Justin lay out everything you need to know about sets, reps, tempo, and rest period.  Sets, reps and rest periods: The nuts and bolts of exercise programming. (2:51) Understanding the difference between exercising and training. (5:51)  Sets.    Defining what it is and the proper dose per week. (8:10) Mind Pump’s thoughts on German Volume Training. (13:27) The value of supersets. (18:02) The dos and don’ts. (19:18)    Reps.    Defining what a rep is and what is the best range? (21:10) The various tempo schemes and how to manipulate them in your exercise programming. (29:13) Is there value in loose, forced, and partial reps? (35:19)   Rest Periods.   Why the rest is as important as the active part of the workout. (37:42) What is the ideal rest period? (40:02)   A guaranteed way to break through your training plateau. (43:30)  Related Links/Products Mentioned  August Promotion: MAPS Strong and MAPS Powerlift 50% off!  **Promo code “AUGUSTSPECIAL” at checkout** Visit Drink LMNT for an exclusive offer for Mind Pump listeners!  German Volume Training: Benefits, Exercise Plan, and More  Why You Need to Mix Rep Ranges After Periods of Training – Mind Pump Blog  

MindPump exposes the RAW TRUTH about health, fitness, nutrition and more... Hosts Sal Di Stefano, Adam Schafer & Justin Andrews pull back the curtain on the mythology, snake oil and pseudo-science that pervades the fitness industry and present science-backed solutions that result in increased muscular development and performance while simultaneously emphasizing health. No fitness institution or fitness "truth" is safe from their quick wit and over 40 years of combined experience in the fitness industry. Produced by Doug Egge. Find Mind Pump and the Mind Pump hosts on Instragram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug and on Facebook at mindpump. Get expertly programmed Mind Pump training protocols at www.mindpumpmedia.com