Module 47: George Costanza Workout Plan?
Remember the episode of Seinfeld where George Costanza decided that everything in his life was a direct result of poor instinctual choices and that if he just started doing the exact opposite of what he thinks he should do, his life would improve.
In case you've never seen it, here's a quick clip...
So what does this have to do with my quest to make YOU leaner, stronger, & fitter?
Well, it's simple. I want you to do the opposite. Here's the deal:
The standard prescription for anyone who walks into the gym is "3 sets of 10."
There's actually a fair bit of research behind the idea of doing 3 sets of 10 reps. For beginners, this is fine. But... what if you did the opposite?
What if you did 10 sets of 3? Turns out, this is a "newer" rep scheme but it works amazingly well for intermediate and advanced trainers.
Only thing is, if you do 10 sets of 3 every time you walk into the gym you'll burn out pretty fast. So here's a brand new workout program I've created for you that harnesses the raw strength and muscle-building power of 10x3 but still works in higher reps to give your joints a break:
Monday:
Main:
Front Squats: 10 sets of 3. (Rest approx 1 minute between sets). Keep the weight the same for all sets.
Assistance:
Leg Extensions: 3 sets of 8.
Leg Curl: 3 sets of 8.
Calf Raise: 3 sets of 8.
Wednesday:
Main:
Bench Press: 10 sets of 3.
Assistance:
Overhead Press: 3 sets of 8.
Curls: 3 sets of 8.
Tricep Extensions: 3 sets of 8.
Tricep Extensions: 3 sets of 8.
Friday:
Main:
Deadlifts: 10 sets of 3.
Assistance:
Chins (or lat pulldown), 3 sets of 8.
Row, 3 sets of 8.
Lat pulldown or Pullup variant, 3 sets of 8.
It's probably pretty easy to see what's going on with this set-up. We're hitting one main movement each session with 10 sets of 3. That's the big part of the workout and that will probably take about 20-30 minutes of your workout.
Then we're finishing things off with some lighter assistance work using complimentary exercises. As with most great workouts, looks simple enough on paper. But if you're stuck in a rut and looking for a change give this workout a run for 6-8 weeks and I think you'll be amazed.
Matt Marshall, certified personal trainer and founder of Fitness Under Oath
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