For the past 30 years, my training formula has been based on two key aspects: body weight and repetition.
You understand your body better than anyone else. Because of this, your body will tell you how hard you can push yourself when doing high repetition training. You can also do high repetition training anywhere, anytime.
With repetition, you can load up any area of the body with multiple reps and work it hard, and still be able to do multiple reps on another area. Repetition on a body part will give that muscle group a complete workout.
A slight change in movement will create a completely different feel in that muscle area, and repetition will give you a baseline to work from when you change up your workout for training and general health.
It’s important to focus on technique; once you have mastered correct and safe technique, you can then increase your number of reps.
High repetition training is great for your cardio vascular fitness. Your heart and lungs will be working at a high rate to keep the oxygen pumping through your body, and you can train every part of your body.
Tips to get started
- Ensure your technique is correct.
- Start with a small number of reps, but do a lot of sets; this will ensure you keep the correct technique for the entire set.
- Start with basic exercises such as push-ups, dips, sit-ups or squats.
This workout will focus on the chest and arms with three different types of push-ups; you’ll be able to feel the difference between them. Using the correct technique, start with a smaller number of sets (2 or 3) and work your way up to 10 or more.
- 10 sets of 10 push-ups: Position your hands next to your chest, shoulder-width apart. Don’t push your hips up into the air or let your hips dip down. [has optional image]
- 10 sets of 10 incline push-ups: Place your hands on the edge of the bench and keep your body in a straight position. Bend your elbows and lower your chest and body down to the bench. [has optional image]
- 10 sets of 10 decline push-ups: Place your feet on a box or a bench, and place your hands in line with your chest (and just back slightly; this will help keep your position correct).
Put these three push-ups into your workout and see how you go. You will be using your pectoral, deltoids, triceps and abdominal muscles.