The PERFECT Workout to Lose Weight (Sets and Reps Included)
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Date: 2022-04-22
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Comments and reviews: 10
Sam
Going to try this for a month and report results/thoughts. I figured beforehand to write a quick vid review and provide my thoughts on concerns/questions on. For context, I-ve been training for a while, been involved in sports my whole life, etc, but basically a Joe. This workout plan from initial looks fits my criteria in that it-s measurable from a progress standpoint, high intensity within a relative short timeframe, and can be adaptable/done from different environments as I travel a lot where a hotel gym will have to do. Couple concerns from the comments I wanted to give my 2 cents on: -
-80% 1RM is too much for GVT- I think this is valid. Doesn-t make Jeff C full of crap, just means that he probably needs to dial this back for the average Joe taking on this challenge. I like the rest time at 60 sec for the conditioning purposes of it. The goal should be to get all 100 reps, and shouldn-t be going to failure any sooner than set 9/10. Anything earlier and you-re not getting full workout benefit while also risking injury. My suggestion is don-t worry about what % of your 1RM is, start at a weight that leaves you gassed after rep 100. Don-t overestimate yourself the first few times, just try and add small increments every time you do it. If you feel form compromised, stop immediately, should go without saying. Remember, even adding 5lbs adds 500lbs of overall weightload in the workout, so don-t get overzealous on it. I think this workout will be best served as thinking about it long term, always strive for progression no matter where you start. -
-My knee/back hurt too much to squat at that volume- If this is the case you may fall into one of 3 cat: your form is bad, you have an injury, or squats just don-t work for you. If cat 1, try to figure out why you don-t have good form, Jeff has many vids on this. There are also a ton of squat variations you can do this workout with that promote better form, like the goblet squat for example. -
-Will my gains suffer only focusing on some body parts 1/week- Keep in mind your goals before doing this. This is a strength conditioning/shred workout, not necessarily a power workout. That being said, he still engages more full body during the 20 minute conditioning drills so you do get some engagement outside of the focus day. -
-what to do on rest days- Umm-. Rest? Chill out Rocky, everyone needs rest to stay fresh. Goal is intensity with these workouts, don-t overdue it. On rest days, give your dog a longer than usual walk, do your lawn work. There are some corrective exercises I suppose you can do that would help but those shouldn-t take up more than 5-10 minutes of your day. Every workout plan should incorporate some rest days if anything cause life itself does not lend itself for someone getting a workout in every day. -
How I plan to use? More of a roadmap. I-m not going to make any modifications to the conditioning part, I think that-s good as is. I-m going to do various different movements bench/row/squat. My theory is the longer you do something very repetitive, eventually you-ll have a bad habit creep up and cause issues. So for squat, I-ll alternate by doing rear leg elevated one week, regular bar squat the next. Barbell bench/DB Bench, etc. Since I travel and have to use hotel gyms, this a necessity anyway. Looks like Rotater cuff/Glutes/hamstrings get missed a little so plan on some deadlifts at some point.
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Going to try this for a month and report results/thoughts. I figured beforehand to write a quick vid review and provide my thoughts on concerns/questions on. For context, I-ve been training for a while, been involved in sports my whole life, etc, but basically a Joe. This workout plan from initial looks fits my criteria in that it-s measurable from a progress standpoint, high intensity within a relative short timeframe, and can be adaptable/done from different environments as I travel a lot where a hotel gym will have to do. Couple concerns from the comments I wanted to give my 2 cents on: -
-80% 1RM is too much for GVT- I think this is valid. Doesn-t make Jeff C full of crap, just means that he probably needs to dial this back for the average Joe taking on this challenge. I like the rest time at 60 sec for the conditioning purposes of it. The goal should be to get all 100 reps, and shouldn-t be going to failure any sooner than set 9/10. Anything earlier and you-re not getting full workout benefit while also risking injury. My suggestion is don-t worry about what % of your 1RM is, start at a weight that leaves you gassed after rep 100. Don-t overestimate yourself the first few times, just try and add small increments every time you do it. If you feel form compromised, stop immediately, should go without saying. Remember, even adding 5lbs adds 500lbs of overall weightload in the workout, so don-t get overzealous on it. I think this workout will be best served as thinking about it long term, always strive for progression no matter where you start. -
-My knee/back hurt too much to squat at that volume- If this is the case you may fall into one of 3 cat: your form is bad, you have an injury, or squats just don-t work for you. If cat 1, try to figure out why you don-t have good form, Jeff has many vids on this. There are also a ton of squat variations you can do this workout with that promote better form, like the goblet squat for example. -
-Will my gains suffer only focusing on some body parts 1/week- Keep in mind your goals before doing this. This is a strength conditioning/shred workout, not necessarily a power workout. That being said, he still engages more full body during the 20 minute conditioning drills so you do get some engagement outside of the focus day. -
-what to do on rest days- Umm-. Rest? Chill out Rocky, everyone needs rest to stay fresh. Goal is intensity with these workouts, don-t overdue it. On rest days, give your dog a longer than usual walk, do your lawn work. There are some corrective exercises I suppose you can do that would help but those shouldn-t take up more than 5-10 minutes of your day. Every workout plan should incorporate some rest days if anything cause life itself does not lend itself for someone getting a workout in every day. -
How I plan to use? More of a roadmap. I-m not going to make any modifications to the conditioning part, I think that-s good as is. I-m going to do various different movements bench/row/squat. My theory is the longer you do something very repetitive, eventually you-ll have a bad habit creep up and cause issues. So for squat, I-ll alternate by doing rear leg elevated one week, regular bar squat the next. Barbell bench/DB Bench, etc. Since I travel and have to use hotel gyms, this a necessity anyway. Looks like Rotater cuff/Glutes/hamstrings get missed a little so plan on some deadlifts at some point.
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T.
It's currently Sunday, 14th of November and I've been doing these workouts since Monday. I haven't been in the Gym often before this so I don't know how to do many of the workouts (which is why I can't even open my arms properly to reach for something, think it's caller Golfers elbow but correct me if I'm wrong) but I learned. Its going well. Not dieting but not eating too much trying to keep to 2000 calories a day with plenty of water. My shoulder and my sides are sore so I'm guessing I did SOMETHING right. I'll be back December 14th with an update. 19 years old, around 5'7 and 140kg. Wish me luck everyone!
Update: Currently 16th of December, sorry forgot about the comment. Things have been going well. Haven't lost too much weight but that's because I find it difficult to stick to 2000 calories a day. I am working on that don't worry. I'm currently 138. 4 Kilograms so not much has changed. I did have to miss one Friday because of an assignment deadline but other than that it's all good. Working out is getting easier as I learn and haven't had an injury since the golfers elbow incident lol. It might not be a lot of weight that I've lost but I'm getting more confident in my self. I have developed a little muscle, mainly bicep but I hear that's easy to work on so I won't mention much. If you are a big guy like myself and if you're wondering if this plan works, it definitely does but you also need to watch how much you eat. And this might be just me but I realised that not bringing your phone with you while you're working out helps a lot. You tend to focus more and you get less lazy with the sets. (Don't make the excuse that you need to time yourself, there are clocks In the gym) but then again, that's just me. Thank you for the few people that wished me good luck and are interested in my progress. I promise not to eat and drink too much on Christmas and new years eve. See you next month!
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It's currently Sunday, 14th of November and I've been doing these workouts since Monday. I haven't been in the Gym often before this so I don't know how to do many of the workouts (which is why I can't even open my arms properly to reach for something, think it's caller Golfers elbow but correct me if I'm wrong) but I learned. Its going well. Not dieting but not eating too much trying to keep to 2000 calories a day with plenty of water. My shoulder and my sides are sore so I'm guessing I did SOMETHING right. I'll be back December 14th with an update. 19 years old, around 5'7 and 140kg. Wish me luck everyone!
Update: Currently 16th of December, sorry forgot about the comment. Things have been going well. Haven't lost too much weight but that's because I find it difficult to stick to 2000 calories a day. I am working on that don't worry. I'm currently 138. 4 Kilograms so not much has changed. I did have to miss one Friday because of an assignment deadline but other than that it's all good. Working out is getting easier as I learn and haven't had an injury since the golfers elbow incident lol. It might not be a lot of weight that I've lost but I'm getting more confident in my self. I have developed a little muscle, mainly bicep but I hear that's easy to work on so I won't mention much. If you are a big guy like myself and if you're wondering if this plan works, it definitely does but you also need to watch how much you eat. And this might be just me but I realised that not bringing your phone with you while you're working out helps a lot. You tend to focus more and you get less lazy with the sets. (Don't make the excuse that you need to time yourself, there are clocks In the gym) but then again, that's just me. Thank you for the few people that wished me good luck and are interested in my progress. I promise not to eat and drink too much on Christmas and new years eve. See you next month!
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RangerRiderReviews
this isn-t so bad I could do those no sweat my brother has me doing the bench for 10 reps anyway for 2 sets but 10 wouldn-t that make the arms sore also some of those workouts are somewhat combined with another like those Renegade Rows you mentioned their combined from normal push ups with normal row workout as for the second one the high effort mountain climber it-s like that to the normal one only a little faster and the third the Barbell rows it-s got you leaning forward like a normal row workout would do with a deadlift then on either Saturday or Sunday workouts I may like those three the 3 - Way seated tucks I can do those along with those other two the Squat Thrusts and the Box Jumps those can be done on anything-s besides the workout bench right it can also be done on the patio steps as well like the third or second step although my normal workouts are getting me nowhere mine are
Monday - Back day
Tuesday - Chest day
Wednesday - Leg day now an off day
Thursday - Back day again
Friday - Chest day again
then back to same thing over an over every week made this video about a couple years ago I see although I-m gonna try these out for one day to see if I like it starting with the Renegade Rows the Push Up with Rows this could be helpful
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this isn-t so bad I could do those no sweat my brother has me doing the bench for 10 reps anyway for 2 sets but 10 wouldn-t that make the arms sore also some of those workouts are somewhat combined with another like those Renegade Rows you mentioned their combined from normal push ups with normal row workout as for the second one the high effort mountain climber it-s like that to the normal one only a little faster and the third the Barbell rows it-s got you leaning forward like a normal row workout would do with a deadlift then on either Saturday or Sunday workouts I may like those three the 3 - Way seated tucks I can do those along with those other two the Squat Thrusts and the Box Jumps those can be done on anything-s besides the workout bench right it can also be done on the patio steps as well like the third or second step although my normal workouts are getting me nowhere mine are
Monday - Back day
Tuesday - Chest day
Wednesday - Leg day now an off day
Thursday - Back day again
Friday - Chest day again
then back to same thing over an over every week made this video about a couple years ago I see although I-m gonna try these out for one day to see if I like it starting with the Renegade Rows the Push Up with Rows this could be helpful
reply
SMusic
PUSH 10x10 (Mon)
1. 6: 34 BARBELL BENCH PRESS - 10 sets of 10 w/ 70%-80% 1RM
2A. 7: 25 KB/DB ALT. CLEAN AND LUNGE - 40 seconds/1 minute
2B. 7: 35 JUMP ROPE (TWO FOOT HOPS) - 30 seconds/1 minute
Alternate 2A/2B for up to 20 minutes (10 mins each)
LEGS 10x10 (Wed)
1. 2: 58 BARBELL SQUATS 10 SETS OF 10 w/ 70%-80% 1RM
2A. 5: 18 DB PUSH-UP RENEGADE ROWS - 40 seconds / 1 minute
2B. 5: 32 HIGH EFFORT MOUNTAIN CLIMBERS - 30 seconds/1 minute
Alternate 2A/2B for up to 20 minutes (10 mins each)
PULL 10x10 (Fri)
1. 8: 15 BARBELL ROWS - 10 sets of 10 w/ 70%-80% 1RM
2A. 8: 44 KB/DB ALT. CLEAN AND PRESS - 40 seconds/1 minute
2B. 9: 04 KB/DB SWINGS - 30 seconds/1 minute
Aternate 2A/2B for up to 20 minutes (10 mins each)
CORE CIRCUIT (Sat/Sun)
1A. 9: 50 3-WAY SEATED KNEE TUCKS - 10 reps in each direction
1B. 10: 09 SQUAT THRUST - 10 reps
1C. 10: 19 BOX JUMPS - 10 reps
Complete as many rounds as possible in 20 mins
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PUSH 10x10 (Mon)
1. 6: 34 BARBELL BENCH PRESS - 10 sets of 10 w/ 70%-80% 1RM
2A. 7: 25 KB/DB ALT. CLEAN AND LUNGE - 40 seconds/1 minute
2B. 7: 35 JUMP ROPE (TWO FOOT HOPS) - 30 seconds/1 minute
Alternate 2A/2B for up to 20 minutes (10 mins each)
LEGS 10x10 (Wed)
1. 2: 58 BARBELL SQUATS 10 SETS OF 10 w/ 70%-80% 1RM
2A. 5: 18 DB PUSH-UP RENEGADE ROWS - 40 seconds / 1 minute
2B. 5: 32 HIGH EFFORT MOUNTAIN CLIMBERS - 30 seconds/1 minute
Alternate 2A/2B for up to 20 minutes (10 mins each)
PULL 10x10 (Fri)
1. 8: 15 BARBELL ROWS - 10 sets of 10 w/ 70%-80% 1RM
2A. 8: 44 KB/DB ALT. CLEAN AND PRESS - 40 seconds/1 minute
2B. 9: 04 KB/DB SWINGS - 30 seconds/1 minute
Aternate 2A/2B for up to 20 minutes (10 mins each)
CORE CIRCUIT (Sat/Sun)
1A. 9: 50 3-WAY SEATED KNEE TUCKS - 10 reps in each direction
1B. 10: 09 SQUAT THRUST - 10 reps
1C. 10: 19 BOX JUMPS - 10 reps
Complete as many rounds as possible in 20 mins
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sport
It's helpful, but have you done a workout for older/fat people? I'm in good shape as far as muscles go (my bench is up to 250lbs +, but my cardio sucks and my knees & shoulders are trashed. I'm in my 50s and need to lose about 70 pounds (eventually) to not go to an early grave. It would be awesome to have the funds and time to do a great diet, but the reality is that for now the best I can do is try to eat FAIRLY health at around 2000 calories a day (work allows me nothing else. So I need to burn 300-500 calories every time I hit the gym (or when I'm lucky enough to stay in a hotel with a pool) to really make a dent. Maybe come up with something that works for us older and more fragile folks? And if you know of a resource where we can estimate our calories burned it would be infinitely helpful (I guarantee I'm burning more calories in a burpee than your skinny buddy.
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It's helpful, but have you done a workout for older/fat people? I'm in good shape as far as muscles go (my bench is up to 250lbs +, but my cardio sucks and my knees & shoulders are trashed. I'm in my 50s and need to lose about 70 pounds (eventually) to not go to an early grave. It would be awesome to have the funds and time to do a great diet, but the reality is that for now the best I can do is try to eat FAIRLY health at around 2000 calories a day (work allows me nothing else. So I need to burn 300-500 calories every time I hit the gym (or when I'm lucky enough to stay in a hotel with a pool) to really make a dent. Maybe come up with something that works for us older and more fragile folks? And if you know of a resource where we can estimate our calories burned it would be infinitely helpful (I guarantee I'm burning more calories in a burpee than your skinny buddy.
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oolala53
Amazing that Jeff thinks saying that he has done something himself makes it doable for me. Ha! I do think a lot of this is doable-working up to it- but not because he has done it! But that mountain climber he said wouldn't be effective IS my high effort mc. He thinks over 30 minutes of that kind of effort is not very much? But wouldn't some of this interfere with the rest time off between some of the dedicated resistance sessions? Also, sorry, but 10 reps for 10 rounds of these exercises doesn't look that much more interesting than -long, boring cardio. - But I accept that for the advantage of being able to build muscle rather than just use what is already there, it is a great alternative.
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Amazing that Jeff thinks saying that he has done something himself makes it doable for me. Ha! I do think a lot of this is doable-working up to it- but not because he has done it! But that mountain climber he said wouldn't be effective IS my high effort mc. He thinks over 30 minutes of that kind of effort is not very much? But wouldn't some of this interfere with the rest time off between some of the dedicated resistance sessions? Also, sorry, but 10 reps for 10 rounds of these exercises doesn't look that much more interesting than -long, boring cardio. - But I accept that for the advantage of being able to build muscle rather than just use what is already there, it is a great alternative.
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Fred
ok so while I am sure it works and Jeff is obvious one or three cuts above 99% of so called 'trainers'. To me this all looks like pure torture and I would not be able to just go from 0 to building a habit of doing this hardcore shit. I would call this the 'perfect weight loss workout for guys who are already really into strength training'. I might try this because it's coming from Jeff but am currently building a Gym going habit and am afraid this would just demolish my motivation. edit: of course, the next workout on autoplay was 'the perfect beginner workout'. Jeff is magic.
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ok so while I am sure it works and Jeff is obvious one or three cuts above 99% of so called 'trainers'. To me this all looks like pure torture and I would not be able to just go from 0 to building a habit of doing this hardcore shit. I would call this the 'perfect weight loss workout for guys who are already really into strength training'. I might try this because it's coming from Jeff but am currently building a Gym going habit and am afraid this would just demolish my motivation. edit: of course, the next workout on autoplay was 'the perfect beginner workout'. Jeff is magic.
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Alan
I tell you, Nay: but, except ye repent, ye shall all likewise perish. (Luke 13: 5)
Have mercy upon me, O God, according to thy lovingkindness: according unto the multitude of thy tender mercies blot out my transgressions. Wash me throughly from mine iniquity, and cleanse me from my sin. For I acknowledge my transgressions: and my sin is ever before me. Against thee, thee only, have I sinned, and done this evil in thy sight: that thou mightest be justified when thou speakest, and be clear when thou judgest. (Psalms 51: 1-4)
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I tell you, Nay: but, except ye repent, ye shall all likewise perish. (Luke 13: 5)
Have mercy upon me, O God, according to thy lovingkindness: according unto the multitude of thy tender mercies blot out my transgressions. Wash me throughly from mine iniquity, and cleanse me from my sin. For I acknowledge my transgressions: and my sin is ever before me. Against thee, thee only, have I sinned, and done this evil in thy sight: that thou mightest be justified when thou speakest, and be clear when thou judgest. (Psalms 51: 1-4)
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gnckenbragg
Started this workout on Monday. Bench Press I used 165lbs. My 1 rep max is 315. Absolutely no way I cud do 70-80% of 10 sets of 10 reps with 220lbs with a 60sec rest. At 165lbs i got 10 reps sets 1-4. 5-10 sets I never got over 7 reps. Use 50-60% of ur 1rep max. I own a gym and I-m a personal trainer. I workout ev day and my chest is sore from Mondays workout. Also I did burpee-s instead of jump rope and used a 30lb kettle bell for alt clean and lunge. Got legs today and I-ll use 50-60% of 1 rm for squats.
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Started this workout on Monday. Bench Press I used 165lbs. My 1 rep max is 315. Absolutely no way I cud do 70-80% of 10 sets of 10 reps with 220lbs with a 60sec rest. At 165lbs i got 10 reps sets 1-4. 5-10 sets I never got over 7 reps. Use 50-60% of ur 1rep max. I own a gym and I-m a personal trainer. I workout ev day and my chest is sore from Mondays workout. Also I did burpee-s instead of jump rope and used a 30lb kettle bell for alt clean and lunge. Got legs today and I-ll use 50-60% of 1 rm for squats.
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gnckenbragg
Going 2 try this routine again. I-m a personal trainer and gym owner and only problem I have is the 1rep max. 70-80% is 2 high for the 3 compound exercises ie bench, squats and Rows. I think 50-60% is a better number for 1RM. GVT training objective is to complete 10x10. U shud b on set 7 getting 9-10reps then 8-10 sets 9, 9, 8 close to 10. Remember u can always increase ur weight but if u go 2 heavy on sets 1-5 ur Done!
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Going 2 try this routine again. I-m a personal trainer and gym owner and only problem I have is the 1rep max. 70-80% is 2 high for the 3 compound exercises ie bench, squats and Rows. I think 50-60% is a better number for 1RM. GVT training objective is to complete 10x10. U shud b on set 7 getting 9-10reps then 8-10 sets 9, 9, 8 close to 10. Remember u can always increase ur weight but if u go 2 heavy on sets 1-5 ur Done!
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