Paired Sets, Non-Interfering Exercises and Programming for Busy Gyms

Nick pairs exercises with about a minute between them, so roughly three minutes pass before the first exercise is repeated, close to the rest suggested as best for strength and muscle gain, while more work fits into the session. Pairs should not tax the same area. A bent-over row with a Romanian deadlift doubles low back load, so a reverse lunge is a better partner. Push-ups followed by triceps skull crushers weaken the next round of push-ups, so a biceps curl fits better, and two anterior shoulder presses should give way to a press, a hip bridge and a lat pulldown. His local mobile system handles crowded gyms. When one exercise uses fixed equipment such as a lat pulldown or squat rack, the paired exercises use equipment that can be brought to it, so the station is never lost. Mobile equipment is the Killer B's: bands, body weight, bells and balls. Building band and body weight work into regular programs means patients can keep training on holiday, which he calls the no gap principle.