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The Mega Set – The Forgotten Set
Most people who train with weights can be divided into 2 categories: those who want to gain size and those who want to gain strength. Both of these goals are great and have very specific workout routines, exercises and sets. A type of training that I almost never see in the gym is muscular endurance.
For most of us, our gym goals don’t lead to a Mr. Olympia or to the powerlifting arena at the Olympic Games. Yet we tend to ignore the most practical exercises. Shoveling a driveway for 30 minutes does not require a 400lb bench press. Carrying your three-year-old around the zoo all day doesn’t require 21-inch biceps. What most everyday activities require is muscular endurance: the ability to move a moderate amount of weight for an extended period of time.
My first introduction to this type of setup was through my Russian MMA trainer. He used to tell me, “What good is a 300lb bench press when you can only do one? In a fight, you might have to chest press for 10 minutes.” I’m paraphrasing here because he spoke broken English with a heavy Russian accent, but he was right! I was able to move a lot of weight for a few reps, but at ½ my max, I got tired after about 20 reps. With about 8 weeks of specialized training, I was picking up the same weight after 60 reps out of boredom. Then we moved on to mega rig circuits, but that’s for another time.
Mega set of exercises (6 to 8 week cycle)
Day 1 Chest
– 2 warm-up sets
– 1 set of Bench Press with maximum load for 5-6 repetitions
Bench press and barbell flying
– 4 sets of 50 reps (use about ½ the weight of your previous 10 rep max to start). Rest for less than 2 minutes between sets
Day 2 cardio
Day 3 Back
– 2 warm-up sets
– 1 set of max weight Bent Over Rows for 5-6 reps
Bent-over Rows and Lat Pull-downs
– 4 sets of 50 reps (use about ½ the weight of your previous 10 rep max to start). Rest for less than 2 minutes between sets
Day 4 Cardio
Day 5 Legs
– 2 warm-up sets
– 1 set of squats with maximum weight for 5-6 repetitions
Squat and Bent-leg Dead lifts
– 4 sets of 50 reps (use about ½ the weight of your previous 10 rep max to start). Rest for less than 2 minutes between sets
Day 6 Arms and shoulders
– 2 exercises per body part, 4 sets, 8-12 repetitions per set
Day 7 Rest
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