Do you like to switch up your workout routine so you don’t get bored and you don’t hit a plateau with your gains (or losses, depending on what your goals are)?
If you’re like me, you get bored easily with your routine if you’re following the same plan over and over. I have a great workout you can try that will change all that!
High Rep Sets
For two weeks, I am switching up my routine drastically by doing high rep sets – reps of 40 for four sets! If you’re a beginner, I definitely wouldn’t recommend this to you.
Why am I doing this? I want to work my slow twitch muscle fibers (also referred to as Type I). Because I’m so used to doing 10-15 reps, my slow twitch muscle fibers rarely come into play. Hitting about 35 reps or more will cause hypertrophic stimulus of the slow twitch fibers.
Slow muscles are more efficient at using oxygen to generate more fuel, which is commonly known as ATP, for continuous, extended muscle contractions over a long period of time. They fire slower than fast twitch and can go for a long time before they fatigue. This is why slow twitch fibers are great for helping marathon runners or cyclists for hours.
Other benefits of doing high rep sets are increased strength, vascularity, muscle fullness, and muscle endurance.
How It’s Done
You still want to use the same weight you’d use when you normally do 12-15 reps. When you hit failure, it’s ok to rest at the starting position, but do not put the weight down. You can proceed with a few reps at a time until you make your way to 40 reps.
I try to maintain the same tempo throughout the entire set. Of course the last few reps, I’d say the last five, are going to be the hardest. This is all fundamental in working those slow twitch muscle fibers!
For my first workout of this regimen, I focused on my glutes and hamstrings. Because I really enjoy circuit training, I went from one exercise to the next until I finished one whole set. I let myself rest for a minute and repeated that another three times for a total of four sets.
Sample Routine
Here’s what I threw together for my 40 rep sets:
- Lying Hamstring Curl
- Glute Kickback
- Straight-legged Deadlift with Barbell
- Fire Hydrant
- Seated Hamstring Curl
- Sumo Squat
- Dumbbell Glute Bridge
- Single-legged Bosu Bridge
4 Comments
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Great article. I try to work out at least 3 times a week when my schedule allows it. Working the same muscles groups every week with the same reps can get old fast. Its fun to throw in different sets or more reps like you suggested. Thanks for posting
Thanks for reading! It’s always good to switch things up in your routine not only to keep you from becoming bored, but if you ever hit a plateau. It definitely helps! Happy training!!
Great Article, I have been doing body for life for a few years now and have it a plateau. I will try this out, hopefully it will change things up for me.
Thanks for the comment, Andrew! Good luck with this new routine. I’d suggest doing it for no longer than two weeks, then get back into your regular routine. I’m sure it will shock your muscles. I’d be interested to know how that works out for you.