MEANING:
REP: Short for Repetition. One rep is one complete gym exercise. For example – If I do 1 pushup, this is 1 REP. If I do 10 pushups, this equals 10 REPS.
SET: If I do 10 pushups without a rest, this is 1 set of pushups. If I do 3 similar groups of 10 pushups with a rest between the groups, then I have done 3 sets of 10 reps, or 30 actual pushups.
SESSION: If I do no more pushups in my current training session, then I have done 3 sets of 10 pushups in this session.
TYPES: Reps, sets, and sessions can be combined and adjusted in any order to suit a persons training needs
POWER & STRENGTH versus STAMINA & TONING
SPLIT ROUTINES
REPS v WEIGHT
Higher Reps + Lower Weight = Lose body weight & tone
Lower Reps + Higher Weight = Gain body bulk
TIPS: When beginning, you should learn just a few exercises from each of these sections:
PILATES
LEGS
BACK & SHOULDERS
CHEST
BICEPS
TRICEPS
ABS
DETAIL:
‘Finisher’ Exercises
A finisher exercise is one which is often best performed at the end of a particular group of exercises, such as a LEGS session, or a SHOULDERS session. An example of a finisher exercise is the Alternating Dumbell Front Raise. This is best done at the end of a shoulder or back session. All finisher exercises can be grouped together in a suitable order to create a unique type of alternative training session. They normally work smaller muscle areas such as the front shoulders (in the case of the dumbell raise), and are often performed with lighter weights and higher reps. Finisher exercises are a great way to tone up flabby muscles, and to lose weight by increasing your BMI (Body Mass Index).
‘Starter’ Exercises
A starter exercise is one which is often best performed at the start of a particular group of exercises, such as a CHEST session, or a BACK session. An example of a starter exercise for a BACK session is the Narrow Grip Pulldown. This is partly because it’s a good exercise for warming up the back because it engages some big back muscles as well as using secondary muscle groups in arms and shoulders. It’s also a very safe back exercise and is therefore an effective way to kick off any back session.
An example of a few starter exercises for a CHEST session are PILATES FOR CHEST, Bent Arm Pullovers, and the Flat Bench Fly. Lightweight Pec Dec, light Cable Crunch can also be used to build up the intensity of a chest workout, slowly engaging all parts of the chest and supporting muscle groups, before hitting hard with main exercises like the Bench Press.
The Mojoh Method teaches a comprehensive Chest Warmup Sequence. I see so many people visit a gym and go straight to their favourite exercises like the Bench Press, often without any stretching and often without sufficient Warming Up. My advice is DO NOT CUT CORNERS! DON’T BE IMPATIENT! Be proud of what you do and how you do it. Strive for perfection in all aspects of your athletics training, learn a little at a time and keep building on it.
Construction of the Mojoh Method
This is an important part of the Mojoh Method. This is because many years of experience has taught me that it is not possible to pack everything into a weekly routine. But it is possible to chop and change things and leave some things out in favour of the overall benefits of the entire Mojoh Method taken as a whole. In old-school times before the advent of the smart phone and modern day Internet, my personal training involved 2 main Sessions (yes only 2!). But I would be in the gym sometimes for over 2 hours, and I often trained twice a day, and ran many training runs also. I had my LBB session and my CST session. LBB was Legs, Back and Biceps. CST was Chest, Shoulders and Triceps. And I would often try to also include some Pilates and ABS at other times of the day. My training days would be set in stone (inflexible) such that I would do LBB on Saturdays and Tuesdays, and CST on Sundays and Thursdays, working everything to big limits, but also allowing ample rest periods between sessions.
These days I prefer to start at the beginning of the Mojoh Method with the first exercise and keep going through until I get to the last exercise at the end of the method. This is a more adaptable way of training because it ensures that you always train everything and that on some days you can do less or more depending on your circumstances and other commitments.
The Mojoh Method limits some sessions, in favour of enhancing other sessions. For example, I have stripped back the Shoulders session to the bare essentials which can be performed as a subset of the main BACK session. This works extremely well. Do not underestimate the importance of training your back. If I was forced to pick only one session that I could do for the rest of my life it would be the BACK session with no hesitation. Then I would choose Pilates and ABS, and after that would be the big typical favourites of most men and body builders – Chest, Biceps and Triceps.
The Mojoh Method Sessions and exercise sequences can easily be seen under the Lessons Menu of this site – see screenshot below.
Shoulder Sequence
The SHOULDER Sequence can be taught separately from the BACK session. It can then be moved around and incorporated anywhere else in the Method. My advice is to learn the complete Mojoh Method thoroughly as shown in the website menu. Master and perfect all the exercises and groupings so you can do them all in your sleep. When you have achieved this, review your personal goals and adapt the method as necessary. The exercises making up the Shoulder Sequence are shown below on the right side of the menu.
