Module 34: The Mini-Set Method
Here's a new workout plan I've been experimenting with as of late.
Not only am I loving the results, I'm also loving how quick the workouts are. Let's dive right into it.
Bodybuilding fans may remember Arnold saying that something to the effect of "the last 3 or 4 reps is what makes the muscle grow."
I had that thought bouncing around my head for a while. Science actually proves this is accurate. No matter if you use high reps or low reps, high volume or low volume, as long as you work hard you will see good gains.
So if you're doing a hard set of 8 reps or a tough set of 30 reps... it's still those last few reps that are really "doing the job." So I started to think about how to incorporate this into a workout plan.
And here's what I came up with:
Step 1: Do a regular set to near failure.
Step 2: Rack the bar, take 3-5 deep breaths and then do another 2-4 reps to near failure.
Step 3: Rack the bar, take 3-5 deep breaths and again do another 2-4 reps (but you must match the number of reps you did in step 2.)
Step 4: Repeat until you've done 5 "mini-sets" or until you are unable to match the number of reps you did in your first mini-set.
HUHHHH?
Ok, I know it sounds confusing at first but don't stress. Let's run through a quick example.
Let's say you're doing squats.
So for this example you're going to do your usual warm-ups. Maybe the bar x 10, 135lbs x 10, 185lbs x 5, 205lbs x 3 and then you're going to do 225lbs for your work set.
So for your first work set/main set, you'll do 225lbs to "near failure." This simply means you should do as many reps as you can, perhaps leaving 1 rep left in the tank.
Let's say you did 225lbs for 10 reps. Next you're going to rack the bar and take 3-5 deep breaths (you'll probably need 5 breaths, whereas you might need only 3 on an arm exercise. )
After 5 breaths, you'll put the bar back on your shoulders and do your first mini-set. Maybe you can only do 3 reps. That's fine. Rack the bar, take 5 deep breaths and do another mini-set. Because you did 3 reps in your first mini-set, it's your goal to hit 3 reps on all subsequent mini-sets. If you fall short, that's the end of the exercise. If you are able to do 3 reps over and over again on all your mini-sets, you will do a maximum of 5 mini-sets.
So the first time you do this, you might do 225lbs x 10 reps (main set) and then mini-sets like this:
3 reps, 3 reps, 3 reps, 2 reps. (done.)
Next session you might improve a little and get...
225lbs x 10 reps (main set) and then 3 reps, 3 reps, 3 reps, 3 reps, 3 reps. (maximum of 5 mini sets.) In this case you'd bump up the weight for your next session.
Here's a plan using the main set/mini-set method.
Monday:
Squats: Main Set + Mini Sets
Leg Curl: Main Set + Mini Sets
Calf Exercise: 3 sets of 10.
Bench Press: Main Set + Mini Sets
Dumbbell Incline Press: 5 sets of 8 reps.
Lat Pulldown: Main Set + Mini Sets
Bent Over Barbell Row: 5 sets of 8 reps.
Tuesday:
Overhead Press: Main Set + Mini Sets
Dumbbell Lateral Raise: 5 sets of 10 reps.
Barbell Curl: Main Set + Mini Sets.
Seated Concentration Curl: 5 sets of 8 reps.
Tricep Pushdown: Main Set + Mini Sets
Overhead Triceps Extension: 5 sets of 8 reps.
Ab Work: 3 sets of 10 reps.
Wed: Off
Thursday: Same as Monday.
Friday: Same as Tuesday.
The beauty of the main set/mini-set method is that you're not wasting time with those beginning reps in the beginning of the set. Because with the mini-sets, you're focusing on those last 3-4 reps that Arnold (and science) proved are responsible for growth.
Anyway, give this method a whirl and let me know what you think. I think you'll really love the results. Hit me up with any questions. By the way I'll probably be turning this into a book in the near future so because you're a Fitness Under Oath Inner Circle member not only are you getting this info for free as part of your membership you're also getting this months before anyone else sees it.
Matt Marshall, certified personal trainer and founder of Fitness Under Oath
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