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Most typical strength training workouts fail to succeed not because of the amount of time spent in the facility but because of the quality
of the actual time spent training with resistance in hand – in other words, lifting or training with proper and/or sufficient levels of intensity. One can spend hours in a weight room and accomplish little. In fact, it’s a common aspect of training that happens to most people most of the time. Conversely, one can spend a short period of time training while accomplishing a lot! So let’s explore a method of training with weights that is safe, efficient, effective and provides proper levels of intensity, regardless of your level of fitness, in an efficient (i.e.: less time consuming) manner. In fact, just 30 minutes should be all the time you need to get started on the road to a stronger, leaner and more fit body.
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Here's How It Works:
Step 1
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For training muscles of the upper body, use a repetition range of 8-12 repetitions. For the lower body, use a repetition range of 10-15. This means that you will be using a level of resistance (weight) that will bring you to momentary fatigue within the ranges listed above. Count and note the repetitions in this first set. If you can do more than 12 repetitions on this first set, the weights are probably too light. If less than 8, it’s probably too heavy so adjust accordingly on your next workout. The same holds true for the lower body repetition ranges. – more than 15 "reps", and it’s too light, less than 10 "reps", and it’s a little too heavy. Again, adjust accordingly! Record the number of "reps" when the "sets" are completed.
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Step 2
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As soon as you have reached momentary muscle fatigue on the first set (always using good form, of course!) quickly reduce the resistance (weight) by approximately 25 to 30 percent. Immediately begin lifting the resistance and accomplish the maximum number of repetitions possible. Generally, this will be somewhere between 6 and 10 repetitions but responses on this second "quick set" vary widely.
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Step 3
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When Step 2 is completed, once again reduce the resistance (weight) by approximately 25 to 30 percent. Begin lifting as soon as possible with the reduced resistance (weight). You will find that even though it represents about 50 percent of the resistance with which you began, it is a challenging level of training that recruits maximum levels of muscle fibers with a level of intensity that elicits an optimal training effect. What’s even more exciting is that you’ve accomplished the equivalent of three sets of training in approximately three or four minutes and can now move on to the next exercise or muscle group.
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Step 4
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Record the number of repetitions from Step I (Set #1) and adjust the resistance for your next workout based on the number of reps that you accomplished. (See sample) For example, for an upper body exercise, if you did 12 reps or more you should increase the weight slightly (approx. 1-2 percent) the next time you lift using that specific exercise (i.e.: adjust the weight up). If the number of reps is 8,9,10 or 11, the weight will remain the same the next time you lift. As presented earlier, if less than 8 reps are completed the weight is too heavy and needs to be reduced next time. Therefore, you will always be attempting to lift a little more resistance or another rep or two each time you train. These easy to establish goals will help keep you motivated.
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Step 5
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Move on to the next exercise or lift and repeat steps 1-4.
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Sample Card (Weight is on top/reps on bottom)
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DATE
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EXERCISE LIFT
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1/3
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1/5
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1/7
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1/9
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1/11
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Chest Press
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100/10
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100/11
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100/12
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102.5/10
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102.5/11
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Lat Pulldown
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125/6
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120/8
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120/9
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120/11
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120/12
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Seated Press
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40/8
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40/8
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40/9
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40/10
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40/11
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Leg Press
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125/12
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125/14
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125/15
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130/12
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130/13
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Leg Curl
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30/10
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30/10
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30/12
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30/15
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32.5/10
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It's that simple! As you can see, more work is being done with less weight as you progress through the "Quick Set" system. Intensity is increased, the safety factor is improved and you are now training more efficiently. Remember that all the basic strength training principles involving form and function must be followed. Now you can accomplish in about 30 minutes what used to take you hours. And, you can train all the major muscle groups in one training session and then rest and recover (a necessity for proper growth and training response) the next day.
Just 30 minutes about 3 times per week and you've got the basic program that you need. And here's one more hint, train the larger muscles first (i.e.: chest and back) and work through the smaller muscles (i.e.:arms). It may take you a few workouts to establish all your start levels but once you do, your workout will be effective and much shorter in duration. And we could all use more time.
So improve your strength and increase your lean body mass (essential to permanent fat loss) with the "Quick Set" system.
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