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Lotsa Sets Routine

If you want to try something different, something that will shock your system and get your body over plateaus, then give this routine a go.

This is a heavy set routine you’ll perform 2-3 times per week for about 8-12 weeks. You don’t want to do this too long or overtraining will set in and gains will come to a grinding halt.

What this routine entails is 15 sets of 6-8 reps. You want to do one set with moderate weight and four sets with your heavy weight. Drop the weight down and finish up with 10 sets. Make sure to rest 3-5 minutes between sets.

This will shock your body after doing fairly low sets for so long.

As you get stronger add weight to the bar when the reps reached on the heavy sets are easy. Jump up 5 pounds for upper body and 10 pounds for lower body.

Lotsa Sets Routine

Workout 1
Sit Ups 1 x 25 (warm-up)
Overhead Press 15 x 6
Bench Press 15 x 6-8
Curls 15 x 6-8
Dips 15 x 6-8

Workout 2
Leg Raises 1 x 25 (warm-up)
Rows 15 x 6-8
Shrugs 15 x 6-8
Calf Raises 15 x 6-8
Squats or Deadlifts 15 x 6-8

Notes: Take a little bit more protein than usually because of the heavy workload you’ll be doing. I recommend 2-3 whey protein drinks during the day. Eat right, get adequate rest, and drink lots of water. Train hard and heavy with max intensity and you can’t go wrong.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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