Double Lower Workout – Two Sets, Maximum Results

 

Double Down

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Improving the Best Alternate Picking Exercise EVER! This is Why You Suck at Guitar 20 with Ben Eller

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Kettleplex Double Down

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Build Muscle Using 2 Sets Per Exercise

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I Tried Dwayne ‘THE ROCK’ Johnson’s Chest & Shoulder Workout! *Full Routine*

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Workout at Home for Beginners (DUMBBELLS ONLY)

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30 Minute Dumbbell HIIT Workout Strength and Cardio in one amazing workout

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You will use the same weight for both sets of a given exercise. For the first set, you will perform 10 reps. For the second set, you will perform AMRAP as many reps as possible. When you are able to hit 15 or more reps for the second set, add weight. Progression is king and your second set is your money set.

The last 2 sets for each exercise are 2 back-off sets. 4 set protocol. 4 set protocols work like this: Sets 1&2 Heavy sets, use the same weight for both sets. Add 5 pounds to the bar when you are able to perform at least 7 sets for your heavy sets.

Set 3 Drop the weight by about 10% and perform as many reps as possible. Sets: 4 Reps: 12. 2. Squat. Sets: 4 Reps: 12, 10, 8, 6. Increase the weight each set but stay two reps short of failure on all sets. 3. Leg Press w/ Bands.

Sets: 4 Reps: 8. Use two pro mini-bands if you’re new to banded exercises, or two monster minibands if you’re more experienced. Rep out to max on an exercise. Rest briefly and then do another rep or two. Rest briefly again and perform another rep or two. Keep going until you’ve reached double the rep number of the first set.

You can use DRM with any rep range you choose. Use DRM for every exercise in your workout, or use it to bring up lagging body parts. Amy is the instructor for the cardio moves and Paul is the instructor for the strength moves. Each move starts out easy and when they say double down it gets harder.

With the cardio section it has two double downs as for the strength training only has one double down. I highly recommend this DVD if you are looking for a killer workout. Don’t jump right into doing two of your normal workouts in the same day.

Start with a cap of 20 minutes of training in the morning and 20 more at night. From there, gradually work up to doing more each session, building up to an hour per workout. You should take about 11 weeks to get to two. (281) 330-7311 By Appointment Only 6909 Grand Blvd.

Houston, TX 77054. The answer: Logging double workouts can be safe, but it depends on two things: how long your workouts are and what you’re doing during each. In conclusion, 2 to 3 sets per exercise are associated with 46% greater strength gains than 1 set, in both trained and untrained subjects.

The idea of three sets for weight training workouts dates back to the 1940s and 1950s when an Army surgeon concluded that three sets of 10 repetitions increased strength better than one or two sets. During the 1980s, three sets for weight training was considered a well-rounded training program for increasing endurance, flexibility and strength.

List of related literature:

For the third and fourth sets, increase the weight one more time and attempt 8 reps with each set while maintaining textbook form.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

The first one was, “Are multiple sets of an exercise better than doing just one set?” and the second, “Exactly how many repetitions will produce the best strength gains?”

“Treat Your Own Rotator Cuff” by Jim Johnson
from Treat Your Own Rotator Cuff
by Jim Johnson
Dog Ear Publishing, 2007

You again perform three sets for each exercise.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

If your first set was too easy, increase the weight on the second set for that exercise.

“Complete Conditioning for Basketball” by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
from Complete Conditioning for Basketball
by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
Human Kinetics, 2007

One to three sets of each exercise should be completed, with one to two minutes of rest between sets and an intensity of 60 to 80 percent of 1RM for 8 to 12 repetitions per set.

“Physical Activity Instruction of Older Adults” by C. Jessie Jones, Debra J. Rose
from Physical Activity Instruction of Older Adults
by C. Jessie Jones, Debra J. Rose
Human Kinetics, 2005

Look to do between two and four sets per exercise.

“Triple H Making the Game: Triple H's Approach to a Better Body” by Triple H, James Rosenthal, Robert Caprio
from Triple H Making the Game: Triple H’s Approach to a Better Body
by Triple H, James Rosenthal, Robert Caprio
World Wrestling Entertainment, 2010

Again, your last sets should be no more than two reps.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

You do multiple sets of an exercise without resting between sets; meanwhile, you decrease the weight for each set.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

What I am suggesting is that you don’t need to do 5 sets of each exercise.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

The next question to address is how many sets and repetitions of each exercise you should perform.

“Swimming Anatomy” by Ian A. McLeod
from Swimming Anatomy
by Ian A. McLeod
Human Kinetics, Incorporated, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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8 comments

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  • It’s always good to cross train, experiment and challenge oneself, but I must be honest, I never tried any one’s workout style or pattern and I don’t think I will encourage anyone to do so. Reason being that it may never end well for you because the person understands his established workout foundation and might have a specific approach when engaging on them.
    Nice content though. It’s not easy to create a content and put it out. Stay blessed man.

  • Awesome! Thank you! I’ve been looking for an all over workout I can do at the gym a few times a week to help me get back into weight training after a long break off.

  • I’m sorry, I about died when he dead-eyes the camera and says “I dare you to find another guitar video with a Missy Elliott joke in it”

  • Ben..
    I need to ask you… have you ever noticed with any of your students if speed is limited by picking with the pinky resting on the guitar. My whole life ive picked that way but find i cant break free faster unless i close hand it. Problem is when i close hand it… lets just say theres a lot of noise involved.

  • I have a mild tear in the deltoid(so the ultrasound confirmed) so doing the push up rows for me feels better in the modified pushups, would that be alright too? Plus because of the injury, i’m using 8 lb dumbells

  • I once played this lick for 12 hours straight. People thought I went crazy. I injured my fingers and it took a year to heal. Don’t do what i did.

  • HEY you big ugly phuq! j/k ;-P What’s your opinion on Cumulative Fatigue training? I’ve been doing 6×6 with one minute rests for the past coupe of months now (actually about 50-55 second rests as it takes 5-10 seconds to set up for the next set depending on the exercise) and after 20 years of training am getting some of the best mass AND strength gains in my life! I’m doing 6×6 with one minute rests with weights i never though i’d be able to handle it’s insane. Just curios, mofo, also I love the channel. PEACE! oh and here’s my program in casue you needed to reference it or whatever: DAY 1: Bench Press, Bent=Over Rows, Standing Overhead Barbell Press; DAY 2: Squat (pause style with 3 second pause at rock bottom), Close-Grip Bench Press, Barbell Curl. Every third Squat workout i replace Close-Grips and Curls with Deadlifts singles for time. I train every-other-day and alternate the two training days. Getting plenty of rest and food and my gainz are EXPLODING! Thanks Steve!

  • Hey Richard, If I’m not sure, you didn’t come back from Tenerife yesterday…and you’re already active again…you are a machine �� I will definitely follow your guidelines your chest and shoulders speak for themselves ��