Double Lower Workout – Two Sets, Maximum Results


Double Down

Video taken from the channel: totalfitnessdvds


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

Video taken from the channel: Ben Eller


Kettleplex Double Down

Video taken from the channel: JohnnyFit


Build Muscle Using 2 Sets Per Exercise

Video taken from the channel: Massive Iron Steve Shaw


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

Video taken from the channel: Richard Duchon


Workout at Home for Beginners (DUMBBELLS ONLY)

Video taken from the channel: CHRIS HERIA


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

Video taken from the channel: Tone and Tighten

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.

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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 ��

  • Great video thanks! Definitely doing that one again!
    Some things that could have made it better are, a more pronounces verbal start and done per set. (While doing the pushups/rows I’m not watching the screen/timer) And when changing routines since you only have 30 seconds between, it would be nice to know sooner what routine is next so can get the appropriate weight. Most of the time you only mentioned it in the 10 seconds before the next rep.
    Thanks again, my legs are going to hurt tomorrow!!!

  • This was amazing Esp. in times of the Virus and the lockdown!!! Perfect exercise for a full body work out!! It’ll be nice if along side the vocals you can talk about breathing in each set!:) Thanks a ton. My body is burning like hell!!

  • Hi, i have red one article.the dumbbells you used in Video has some chemical which causes health issues like cancer and other issues. is it true.?

  • Thank you Ben. I’ve been playing since around 1986? But I hit a low recently. Anyway, I’ve been playing along with you for the last 2 weeks and I think my guitar playing is getting better and better.

  • I have that old REH(?) video of PG. I gave up as soon as I saw all that fringe hanging down around his fretting hand. I’m going to try this, Uncle Ben. My work-from-home office mates are a dozen guitars, so I don’t have any more excuses. And my boss has no idea what I’m really doing.

  • Nice workout!! It’s been raining outside recently, these workouts really help me burn as much as running outside under the Sun. ps overhead squad is so hard I can’t even bend my knees at all, so I lifted my chair instead, it still burns ��

  • On my beginning to CrossFit routine my coach said: (to make the exercise) The empty bar is not a shame!. To decrease the kilos is absolutely normal! Keep going ��

  • That’s cool… I’ll give it a try. But why not just continue to a different set if strings? Up or down or both. Next set in. Either direction is inside picking.

  • hi bro how are you want to swap my humbuckers for dimebucker set SH-13
    Dimebucker for bridge position SH-1 59 Humbucker pickup for neck
    position but i want to ask you is it better to go for nazgul on neck or
    sh1 59 help me plz

  • Steve, on the finisher set what approximate percentage of say a someones dumbell benchpress for 10 to 12 reps would be a good poundage selection for trying to reach 50 reps?

  • Died at the arnold lift but managed to push through.

    This workout kicked my ass and i definitely loved it. NNo jumping and no frills workout, more like this please!

  • Please block these offensive ads from Epoch times from appearing on your sitesthey are intentionally misleading and produced by a religious cult.

  • What excercise or body part should I work on the next day after doing this? Or just rest my body completely? @ Tone and Tighten have any workouts that you would recommend a day after this workout? Also is it better to skip in between days when working out or workout 6 days a week but different parts of the body?

  • Great video. Do you believe that this style of lifting would be good on a 2 day per week upper/lower split as well? I currently do 2 days per week in the weight room 3×8 reps per exercise and 1 day per week of martial arts…that gets in my cardio.

  • Very talkative which is quite distracting. Really good weights demonstration. You seem like a nice guy. Hope to see more awesome vids from you. Please don’t talk too much it makes it harder.

  • Great workout besides the hand stand,not that many people can do that so God bless you. I will definitely do this workout again because it helped me to get in some great exercises movement being that the gyms are still closed

  • Good routine. I’m 6’3, 300 pounds and complete beginner to weight training. I started doing this workout piecemeal about 2 weeks ago then did the whole workout two days ago pretty sore now!

  • Ben, how many years does it usually take to be competent at guitar? I know you’ve probably heard this question more times than your step-dad hit you but I’m curious from your perspective.

    How many years, practicing 1-2hrs a day?

    And define “competent” as being able to learn a moderately hard song in about a day or two.

  • “outside” picking never made sense to me. Moving completely past a string with the pick, only to change direction and pick the string.
    Its seems counter productive.

  • lol… first workout in I’m thinking no way this is for beginners… what beginner can even do 10 pushups? Let alone 20 with weights and rows in between… and thats only the start of the workout… what

  • Today, I just had 45 minutes in the gym before I had to go to an appointment, so I thought I will just do 2 sets per various exercises covering the whole body. Wow, what a great workout. I kept to minimal rest so my heart beat was going fast, it was fantastic. No more volume training for me, also I alternated between two machines at times, 1 set, shoulder press, 1 set tricep push downs and repeat for another set. Fantastic pump. At 56 years old, this is what I am now going to do, cross training the different muscle groups, and picking different exercises I want to do to keep my interest up.

  • I discovered this workout (but not the YouTube video of it) some time ago and love it! Stumbled upon the YouTube video today and wow! Didn’t think it could get any better but I was wrong! Please, please give us more HIIT workouts! PS His 20 minute arm workout is awesome too! Thanks Tone and Tighten!

  • I have an injury in my right arm, a mild tear in rotator cuff, is it still ok to do these dumbell routine because I have been but the arm hurts

  • THANK YOU! Finally I understand how to lunge without pain! I have been trying to do them wrong for all this time and thought it was just because I have bad knees I couldn’t perform them! I couldn’t even learn proper form from Athlean-X lol. Thanks a million!

  • You have this same “PG like” lick on Adrian Smiths’s first part of the solo in Seventh Son of a Seventh Son, it’s the penultimate lick and he adds some hammer-ons from Ab to B and finishes on G to complete the frase and boost another technique, 2×1. Just if you want to play it in a more musical context. A very good solo wich is very hard to find well transcribed tho.

  • Enjoyed the workout. If you could give a cue on the start and stop. I was huffing and puffing and fell behind a lot when I looked away from the screen.

  • Uncle Ben. I see your are wearing salmon colored shorts. Are you ok? Are you being held against your will? Did your wife buy those shorts for you? I kid. I’m a kidder. ������

  • I like this workout and I’ve done it several times. I only have 1 solid metal hexagonal 15 lb dumbbell and 1 20 lb dumbbell of the same style and I’m not sure how to hold both in front of me safely to do a goblet squat. I’ll get heavier weights when I can but I’m focused on toning for now.
    It would be helpful if you could count down the 30 second periods near the end because I can’t look at my screen during some of the exercises. Thanks again

  • Every time I see a video from you with this title I just feel like shit inside because it’s true. Though I think most of my problems are concerned with the fact that I usually tense up when I play.
    I know I should just go with “it’s just a title for a video, nothing offensive to anyone” but I can’t help to feel ashamed as hell. Golly I hope you don’t mind my paranoia.

  • I started doing this routine today, after 1 set i was DONE, it’s so sad/incredible how poorly in shape i am. I’ll continue and hopefully one day i’ll be able to do more than one set, thank you for the routine.

  • It was my first HIIT exercise using dumbells which I newly bought.Would be great if you could mention how much calories these exerciss burn since im tryning to lose weight.Thanks!

  • This workout has been awesome to incorporate into my weekly running! Good tempo especially if you lack the ability to find a routine. Thanks for sharing this ����

  • hey there, i don’t know why, but when i’m playing the paul gilbert lick, I find it way more easier when I play the fourth note with a downstroke instead of an upstroke. Is it good or should I really focus on playing this note with an up instead of a down? Thanks yall

  • Hey there Uncle Ben! Wanted to know what exercise should I start with? The Punisher exercise or the half hour alternate picking exercise or this one?

  • If you can’t get down in the squats until thighs are parallel to the floor, just put something under your heels: a 2 x 4 or a couple of plates, for example. The change in angle allows you to (in effect) squat more deeply while maintaining balance and a comparatively upright back.

  • This is one of my favorite Uncle Ben recipes yet. It helped break a really bad habit of nicking the b string on my up stroke when playing the Gilbert lick on the high e and b. Foe some reason no matter how slow or how long I practiced that lick I would always hit the b string on the upstroke, it drove me freaking bonkers but It’s completely fixed after learning this. Thanks Ben.

  • I’m fifteen and 220 lbs hoping to shape my body from a meatball to something nicer you’ve gained a new sub and I hope to tell you my progress in other vids

  • just realized you uploaded this on my birthday cannot thank you enough for all the great content. Thanks for the birthday present!

  • So another cool Vai-like thing to do with this as you switch string groups…. Play exactly the same notes as you go to lower strings by shifting your position further up the neck. Kind of like that thing Vai did at about 4 minutes into the intro of I Know You’re Here on that crazy 3 neck guitar.

  • This is an amazing workout…. I do not know if it is me or my EU mentality but i just can not stand all you USA fitness guys talking soo much while working out:D…. So i just played my music on the side and muted you Hahaha, but the workout is great, i will try to add some weight to the dumbells tomorrow:) <3

  • Um….so a silly question. Why not just do a scale in 3 note-per-string on 3 strings at a time? So you are starting with a down, then an up, then a down. You can also move it to the E-A-D, then A-D-G, then D-G-B, then G-B-E (so you get your alternate picking work across all strings). That’s what I had to do to make it as smooth on the thicker strings as on the high ones. Worked like a charm to make my playing even wherever I played on the guitar.

  • Love that Guitar but would prefer a Maple fret board to give it that 80’s shredder guitar look. Plus I just prefer Maple fret boards its a feel thing!!

  • i’m seeing good results while doing 2 sets the magic lies on you pushing yourself to failure on each set and no cheating full range motion nice and slow as well.

  • Uncle Ben, could you please do a riff/solo or just check out Toxik album ‘think this’ from 1989 it has to be one of the most underrated thrash albums that involves some of the most incredible guitar playing I’ve ever heard, I just feel this album is severely under looked and it’s a damn shame for such a musical masterpiece in metal, sorry for the random request but I appreciate all of your lessons and all you do for guitar players!

  • hi bro how are you want to swap my humbuckers for dimebucker set SH-13
    Dimebucker for bridge position SH-1 59 Humbucker pickup for neck
    position but i want to ask you is it better to go for nazgul on neck or
    sh1 59 help me plz

  • So Richard well done you smashed it like a rock, very painful to watch as I eating like the rock, i think I would need 45days to recover after this�� next one should be some one less lighter than the rock��

  • All exercises are very excellent and brilliant bro of chest and shoulders workout ������������������������������������������❤❤❤❤❤❤������������������������������

  • I really like your videos. You can point out every difficulties we have on guitar. Not to mention your funny punch lines. Please continue your good job. ��

  • Geat workout!!! My goal is for fat loss. So can I do this workout every other day or I should keep rest days in between for the muscle to recover?

  • Help. Your videos are awesome but where should I start? I’m a beginner, played metal but with tab back in 90s, but getting back into it now.

  • Well done for doing that painful gym workout: rather you than me! You’ll need some good pain killers to wash that down with your protein shakes! haha! Okay for next time, how about abs with weights? See if it gives your audience some ideas!

  • Didn’t he say in chapter 17 he was only able to do inside picking when he was younger? Now in chapter 20 he says he could only outside pick.. I don’t believe anything the guy says anymore. Still going to learn the guitar from his videos though:)

  • Hi!! Any suggestions which weight to start with? I have been using 10 lbs for biceps, but starting to get too light. I want to sculpt a bit. Thx!!! New subscriber from Alaska ��

  • What are you using for that guitar sound? You are so funny… gifted… but an excellent teacher.. I find myself watching more of your videos than actually practicing. Doh

  • I try to hit each muscle twice a week. They are in unorthodox splits. Could you break down what benefits and pitfalls of the different 3 day splits?

  • The dollar store version of John Wick. Ffs that’s hilarious ����
    Thanks for always telling me why I suck at guitar through a concise and kind manner. ����

  • Dude, you have to stop giving me so many picking exercises. I really can’t decide which one to do anymore. The 30 min routine, the 5 note one…:p

  • Thanks for the great workout.
    This is definitely my “go to workout “. Ive been hitting it consistently for about 3 weeks. Always kicks my butt.

  • Great workout! Ill be 60 in 2 months and the pace is perfect for recovery between sets. Also, thanks for explaining the muscle groups that are being utilized. Workout provides a good sweat!

  • I was just talking to @jeffmcerlain about this exact thing in his Brooklyn lockdown live cast. And by “this” I mean Missy Elliott.

  • I remember spending hours and hours wearing out that Paul Gilbert VHS tape back in the day. (Ya VHS) I started doing little mods to the patterns like this because they “felt good” and it was my way of coming up with my own licks lol…wasn’t even realizing they were benefiting my technique. Ahhh the memories. ������

  • Excercise list –
    1. Pushup rows
    2. Goblet squat
    3. Russian twist
    4. Clean press
    5. Lunges
    6. Rear delt flies
    7. Dumbbell curls
    8. Tricep kickbacks
    9. Handstand pushups

  • Thanks a lot Ben, my wife thinks you’re dreamy. When I’m playing you and she hears your voice now she’s like “Hey, is that my boyfriend?” ��