Timed Sets

Let me briefly share with you guys why I employ the use of timed sets in my own personal workouts and with my clients. If you are unclear on what a timed set is, let me clarify; A timed set is when you prescribe a set amount of work and rest. Instead of lifting three sets of 10 repetitions, you might do three sets of 30 seconds of work. I have found this technique to be extremely effective at fatiguing muscles, elevating the heart rate and providing a great marker for measuring relative fitness.

Using timed sets typically allows me to get in a lot of muscular and cardiovascular work in with lighter loads, which in my eyes can help reduce some wear and tear on the joints. Although the loads used are relatively light, the volume typically provides enough overload to induce positive physical adaptations. With my clients, this comes in extremely handy considering people don't always come to me in the best shape. Therefore, prescribing timed sets will push my clients to get moving, build some muscular endurance, create some overload and even elicit a cardiovascular response. If the ability to handle a certain amount of weight is an issue, a useful practice is to count how many reps are done in the timed period. We all know it is easy to slack off as you get tired and the body starts to fatigue. Using the rep count from your first set can provide an excellent target for you to work towards through the remainder of your sets to ensure you are maximizing your time doing work.

Here are some different timed set work to rest ratios I have generously borrow from strength coach Robert dos Remedios and all his great work:

5:25
10:20
15:15
20:40
30:30
20:10