Weight Training Study

This study carries aims to identify any advantages to performing monster sets with light weights at high repetitions as compared to those results achieved when performing the same exercises using heavier weights at 8-12 repetitions with traditional rest periods (as reported by prior studies).

For the purposes of this study, a monster set is defined as a set of four to five exercises performed consecutively with only 20-second breaks between monster sets and none between exercises. The circuits will take place over eight weeks and measurements will be taken weekly. The participant will be including cardiovascular exercise at 22-60 minutes daily (running, walking or stair master).

Diet composed of 3-4 meals daily at 1100-1200 calories total. Diet may include:


isalean protein powder




instant oats

sweet potato (in moderation)



iceberg and romaine lettuces


creamy, natural peanut butter

homemade vinaigrette


Weights: 2 – 2.5 lb dumbbells/hand weights

May 25, 2014 Measurements:

Height: 5’6″

Weight: 134 lbs

Waist: 27 in

Hips: 35

Neck: 12 in

Bicep L: 10 in

Bicep R: 10 in

thigh L: 21

thigh R: 21

calves: 14 in

Body Fat: 21%

Day 1:

Bench press; bent arm row; shoulder press; triceps curls; biceps curls

20 reps x 3 sets

Cardio: Powerwalk 3.75 miles

Day 2:

Squats; Deadlift; Calf Raise; V-ups; Leg raises

20 reps x 3 sets

Run 2 miles easy

Day 3:

Dips; pullups; side lateral raises; triceps; hammer curls

20 reps x 3 sets

Run 2 miles, intervals

Day 4:

Deadlift; lunges; seated calf raises; bicycles; back extension

20 reps x 3 sets

Run 2 miles easy

 Day 5:

Run two miles, intervals

Day 6: off

Day 7: 

Run 4 miles – easy 1 mile, 2 miles 600 m-400 m-300 m-200 m splits with 300 m easy in between,  1 mile easy


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