(5:44)- Mercy 30s
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I want to share with you a technique that I like to use to get back into the right mind-set if I’m taking some time off from the gym, and this can work for anybody really. Maybe you’re someone who went on vacation for a few weeks and now you’re coming back and trying to hit it hard again. Maybe you had to take some time off because of work or family, maybe you were injured, or maybe it’s been a few years or you’ve never been in a gym before and you want to start for the first time, but don’t have the motivation to get there yet.
Staying Motivated In The Gym
One of the biggest things that’s going to happen to you whether you’ve never worked out before or you’re coming back after time off is getting your mind right. Getting your mentality back to that spot you were when you were hitting those workouts as hard as you possibly could. I feel like if you start going to the gym and doing routines you were doing right before you left, you’re going to basically come back and feel down that you’re not able to complete the same amount of sets and reps with the same amount of weight. Or maybe the workout will take twice as long, or you won’t even be able to finish the workout.
One of the biggest things that’s going to help you always progress with your training is always being positive. If you’re coming back after some time off, maybe it’s not the best idea to jump back into the intense workouts you were doing before you took that time off. Maybe it’s better to try something different, and get your body back where it used to be. It’s also helpful to get your brain set up to hit some goals that are very achievable that help motivate you to push yourself harder and harder.
I’ve developed a really fun training technique that I like to use when I go on vacation, so that when I come home I can do a different kind of workout, and still get that same feeling of accomplishment you get when you absolutely crush something. For example, let’s say you go into the gym and do a back and biceps workout with set reps, sets and exercises for both muscle groups and you know what weight you can do for the entire workout. You might not think it at the time, but when you go to the gym and do these exercises and maybe can’t complete all the reps or handle all the weight, mentally/sub-consciously it’s kind of demotivating. So if you can find something else to do, just to get your rhythm back and get yourself back in the game, I think that’s a really good idea so that you don’t get discouraged.
10 Rounds Of Fun
This is something I developed, and I like to call it 10 rounds of fun, because to me, that’s what it is. What I like to do, depending on what I am training for the day, is I do 10 rounds of 10 reps per exercise, and I separate it into two different blocks. For rounds 1-5, I pick 3 exercises, and then for rounds 6-10 I pick another 3 exercises. Let’s take a look at how it might look if you were to train back and biceps, along with a little bit of calves and abs as well.
Rounds 1-5
Exercise #1: Barbell Bent-Over Row (Underhand Grip) – 10 Reps
Exercise #2: Pull-Up – 10 Reps
Exercise #3: Calf Raises – 20 Reps
There are no rest periods between any of these exercises, you’re doing them one after another, non-stop. This is the main difference between sets and rounds – when you’re doing sets, you’re taking breaks between sets, when you’re doing rounds, you’re taking breaks (around 60-90 seconds) after completing ALL exercises.
You’re hitting these as hard as you absolutely can, maybe using a bit of my cheat & recover method, a bit of momentum, but the whole point here is to overload your muscles and hit them as hard as you can on every exercise. Once you’ve completed one round, you’ll go over to your board or phone or wherever you have your round numbers written down, and you’ll tick off the round you just completed. Every time you get to put a check mark next to one of your rounds, that’s like a goal accomplished.
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40 comments
You got some pretty helpful videos. But I think another haircut would fit you much better. 🙂
good work
after 1 round how long we rest
Wish someone could make a 6 day program like this for a beginner like me
how to reduce chest fat
That is the dopest shirt I've ever seen !🔥🔥🔥
Hey Scott, i would like to get your advice about something, when i train, should i have the same amount of reps and sets on every exercise or should i mix it up, ex. i do dumbbell bench press 3 sets of 12 and then i do dumbbell incline bench press 3 sets of 5.
i hope you will help
keep up the good work #GainsIHope
you are awesome bro I just took a month break from gym and now I am going back to it on monday . I will do this workout for sure.
what weight must you do for your exercises like what percentage of your max weight must you do
I did my first session at the gym two days ago. My whole body is sore, should I go again and fight through it or wait to heal, and will I always feel like this after the gym or is it just a starters thing?
Eh Ive been having a problem, Ive been working out religiously for the past almost two years and Ive been packing on size but like, sometimes I feel like the strength isnt there y'know? Like muscle mass is increase but for whatever reason it just feels like my strength gains dont match up with my results. An example, i've built up my chest substantially doing dumbell bench and flyes, but my Flat bench is absolutely trash still and its doin me a confusing
Ted is that you
hey Scott I don't have time to make it to a gym what's a good list of body weight exercises
Just subscribed. don't got time 4 gym. Wat about a home workout plan
A ScottHermanFitness A Day Keep ONE Motivate For Lifetime!
My boy +scotthermanfitness is lookin like a SUPERHERO with those tights on
You're a legend man. Love your positive attitude!
Hi Scott, I've been trying
stop wearing these 😅
can't chose between ScottHermanFitness or Athlean-x that both good trainers
Hey man can you make a video on SARMS?
I really needed this video lol I stopped working out for like 2 weeks now and i'm starting to get out of shape.
Nice Saiyan Armor 👌🏼
Can you do a video about how to use a food scale to you know measure your macros, and like examples of meal prep? I feel like a lot of people would enjoy that and learn some really important stuff. Im currently trying to figure it out, i am trying to loose my belly fat, i gotta eat 1900c a day to get down to about 12-15 body fat. Im 20% now but the thing is weighing and trying to figure out what foods to eat and what not.
DID YOU TRAVEL IN GREECE?
I SAW YOU IN THE AIRPORT WITH YOUR WIFE/GF TRYING TO FIND AN ADAPTOR…I WAS RIGHT NEXT TO YOU
Scott can you put the link of the video you once posted about how to know the number of sets and reps that are right for body types ,
Scott I have a serious question I use supplements before my work put to get those extra calories in but I feel like every time I'm done with a workout I have to take a number 2. Do I lose any of the protein and calories I put in my body taking the number 2?
I had to take a little time off, naked Thursday workout day's at the gym……….But new gym back at it.
That Bardock Armor is LEGIT but why the hell is he wearing gay gym tights?.ROFL
Man I'm a huge fan of your channel but you gotta lose that tank top
thanx Scott for ur videos
U r a great person, thanx for providing me knowledge for building my body
And I am really shocked by these people passing negative comment about u
All is that they are jealous of U
ScottHermanFitness what good exercise can replace t bar row
OK bro, I tired one of your work out and it worked. I feel like you're giving me some solid advice. but, tell me where you got those DBZ tanks for real.
Also advice on how to build muscles up for pull ups. I've never done pull ups.
It's a great video and workout plan, I've been accidentally doing this
Where can I get one of those shirts? I can't find it on the "Barbell Apparel" link.
Hawrtder
When the board says wood chopper and not chappa
I do 400 reps daily and take 2 days off