David Goggins went from 306 pounds to 191 pounds in the space of three months by putting himself through an insane routine that involved plenty of running, swimming, and high-rep resistance work (and by "high-rep," I mean anywhere from 100 to 500 reps of a given resistance exercise). He also did the math and realized he needed to eat only 800 calories a day, so he was Newcastling before there was even a Newcastle Diet. This is positively scary, and I have no intention of putting myself through that sort of hell, but I will borrow, to a limited extent, the idea of high reps to do 100 reps of a few select exercises, dividing those exercises over the week so I don't tire myself out. What follows, then, is a tentative high-rep routine using resistance bands and my 10-kg dumbbells. The point, for me, is to do the reps so I can burn more calories. It's not necessarily about building scary strength.
For MWF:
Resistance Bands:
chest press, 100 reps (20 sets of 5, then later, 5 sets of 20)
Resistance Bands:
biceps curls, 100 reps (20/5, then later, 5/20)
For TRS:
Resistance Bands:
triceps pulldown (using doorknobs), 100 reps (20/5, then later, 5/20)
Dumbbells:
upright rows, 100 reps (20/5, then later, 5/20)
I'm already doing core work on Tuesdays and Thursdays, but I pretty much abandoned pushups and pullups when the shoulder thing happened. This way, I can get back to training those muscle groups in what I hope will be a constructive way, without straining myself overly. I have a pullup bar, but my shoulder hurts too much to use it, so that will have to wait until later this year. I can vary the resistance in my resistance bands by standing nearer to or farther away from wherever I attach the bands, or if I run the bands under my feet, I can widen or narrow my stance to adjust resistance. Everyone's fear when using such bands is that they get old and eventually snap, but I only just bought mine, so that prospect is still pretty far off.
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