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:
meat/chicken
isalean protein powder
salads
shrimp/seafood
yogurt
instant oats
sweet potato (in moderation)
avocado
broccoli
iceberg and romaine lettuces
tomatoes
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
