In my 25 years of experience as a professional personal trainer,
I’ve had the opportunity to see and do hundreds of different style
workout and training programs, and have seen great results with many of these. In the relentless pursuit to achieve the best results for my clients & myself, I began experimenting with many different training techniques. After some time, I noticed that one particular technique stood above all the rest with regards to overall strength, health, and physical appearance.
The technique I’m referring to is: Super High Reps.
Using this strategy, my clients & I discovered more strength, felt less pain, and had more endurance in our workouts. Here’s how it works:
We began doing sets of 30 reps on the low end up to 100-200 reps on the high end of our exercises.
After only a few training sessions, I began noticing that I wasn’t getting sore anymore on days that I trained heavy.
It made my heavy weight training days seem so much easier. As a result, my strength went through the roof.
Personally, I was leg pressing 405 lbs. for 200 reps and benching 225 lbs. for 50 reps.
Thanks to this effort, I finally attained my goal of 500 lbs. on flat bench.
Not only that, but my joints felt amazing on the days I trained heavy!
Zack (age 14 in this picture, now age 22), was squatting 625 lbs. by his senior year of high school. He was also the #2 Running Back in a MD D4 Football program. Brian (age 17 in this picture) is a MD D4 state ranked wrestler with unstoppable endurance. Both have been training with me for years and follow the Super Rep routine on a regular basis. This has been the ‘secret technique’ which has helped them to accomplish such incredible results.
If you’d like to use this technique to get amazing results for yourself, here’s a simple plan that you can follow:
Begin with light weight and high reps, starting around 60 reps per set. Eventually, you’ll do up to 100-200 reps per set, depending on which exercises you’re doing.
The first week you begin, do your exercises at a weight which you’re not failing at the end of each set. So it should be light. Work your way up from 60 to 100 reps in a set. Continue this until the third week, when you increase the weight, yet maintain the same high reps.
One week later, increase the reps, not the weight. The week after that, increase the weight again, and so on. This will increase the amount of mitochondria growing in the cells of your muscles, and will therefore increase your muscles’ resistance to fatigue.
This is how greater strength and muscular endurance is achieved.
I have plenty of Super High Rep workouts, but here’s one of my favorites:
Starter Super High Rep Back Workout
Grab a light pair of Dumbells and lay face down on an Incline bench.
(Tri-set of Rear Delts)
You’re going to do a Giant Set of three exercises @ 20 reps each set, with NO breaks between.
Doing 3 Sets (a+b+c) below with NO breaks = 1 set (60 rep set)
a) 20 reps bent over laterals
b) 20 reps bent over wide DB rows
c) 20 reps straight arm ski
3 Sets (a+b) = 1 Set no breaks (60 rep set)
Medicine Ball/Lat Pulldowns Machine/Dumbbells
3 Sets (a+b) with NO breaks = 1 set (90 rep set)
a) 30 explosive medicine ball wood chops
b) 30 reps lat pulldowns
c) 30 reps DB pullovers
Resistance Tubing/Seated Cable Row Machine
3 Sets (a+b) NO breaks = 1 set (60 rep set)
a) 30 reps heavy resistance band Scapular Retraction exercise
b) 30 reps Medium to heavy weight Seated Row
Following that simple back routine above should get you amazing results in a short time!
Mike Herman is a personal trainer and the owner of Train Hard Train Smart, a personal training company located in Mt. Airy, MD. Mike has more than 25 years of experience getting incredible results for his hundreds of satisfied clients. You can read more about him and his company at http://TrainHardTrainSmart.com