Optimizing Workout Structure: Sets, Reps, and Rest Periods

In this episode Sal, Adam & Justin lay out everything you need to know about sets, reps, tempo, and rest period.

• Sets, reps and rest periods: The nuts and bolts of exercise programming. (2:51)
• Understanding the difference between exercising and training. (5:51)
• Sets. 
• • Defining what it is and the proper dose per week. (8:10)
  • Mind Pump’s thoughts on German Volume Training. (13:27)
  • The value of supersets. (18:02)
  • The dos and don’ts. (19:18)
• Reps. 
• • Defining what a rep is and what is the best range? (21:10)
  • The various tempo schemes and how to manipulate them in your exercise programming. (29:13)
  • Is there value in loose, forced, and partial reps? (35:19)
• Rest Periods.
• • Why the rest is as important as the active part of the workout. (37:42)
  • What is the ideal rest period? (40:02)
• A guaranteed way to break through your training plateau. (43:30)

Related Links/Products Mentioned

• August Promotion: MAPS Strong and MAPS Powerlift 50% off!  **Promo code “AUGUSTSPECIAL” at checkout**
• Visit Drink LMNT for an exclusive offer for Mind Pump listeners!
• German Volume Training: Benefits, Exercise Plan, and More
• Why You Need to Mix Rep Ranges After Periods of Training – Mind Pump Blog
• How To Use Supersets For Maximum Muscle Gain – Mind Pump Blog
• Which Is Better: Low Reps Or High Reps? - Mind Pump Blog
• MAPS Fitness Anabolic | Muscle Adaptation Programming System
• Why Your Tempo Matters When You Workout! - Mind Pump TV
• How Phasing Your Workouts Leads to Consistent Plateau Free Workouts
• Mind Pump #945: The Best Rest Periods For Muscle Gain & Fat Loss
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

People Mentioned

• Stan “Rhino” Efferding – CSCS (@stanefferding)  Instagram