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.
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