All about Reps and Sets and Sessions
(Fundamentals)
What are Reps, Sets, and Sessions?
REP: Short for Repetition. One rep is one complete gym exercise. For example, if I do one pushup, this is 1 REP. If I do 10 pushups, this equals 10 REPS.
SET: If I do 10 push-ups without rest, that constitutes 1 set. If I complete three similar groups of 10 push-ups with a rest between each group, then I have completed three sets of 10 reps, or 30 actual push-ups.
SESSION: If I do no more pushups in my current training session, then I have done three sets of 10 pushups in this session.
Reps and sets (and special sessions) can be combined and adjusted in any order to suit a person’s training needs, for example:
POWER & STRENGTH versus STAMINA & TONING
SPLIT ROUTINES
REPS v WEIGHT
‘Finisher’ Exercises
A finisher exercise 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 Dumbbell Front Raise. This is best done at the end of a shoulder or back session. All finisher exercises can be grouped in a suitable order to create a unique type of alternative training session. They typically target smaller muscle areas, such as the front shoulders (in the dumbbell raise), and are often performed with lighter weights and higher repetitions. Finisher exercises are a great way to tone flabby muscles and lose weight by increasing your BMI (Body Mass Index).
Some excellent finisher exercises are:
- Bar Dips – perfect after a Chest/Triceps workout
- Crunches – excellent after an ABS workout
- Reverse Flys and Hyperextensions – great at the end of a Back workout
- Barbell Curls – great at the end of a Bicep workout
- Tricep Pull-Downs – great after a Triceps workout
‘Starter’ Exercises
A starter exercise is often best performed at the start of a group of exercises, such as a chest or back session. An example of a starter exercise for a BACK session is the Narrow Grip Pull-down. This is partly because it’s a good exercise for warming up the back, engaging large back muscles and secondary muscle groups in the arms and shoulders. It’s also a very safe back exercise, making it an effective way to kick off any back session.
An example of a few starter exercises for a CHEST session is PILATES FOR CHEST, Bent Arm Pullovers, and the Flat Bench Fly. Lightweight Pec Dec and 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 Warm-up Sequence. I see many people visit a gym and go straight to their favourite exercises, such as the Bench Press, without stretching or 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 athletic training, learn a little at a time, and continually build on what you know. Develop your own personalized rep and set combinations to suit your goals. Experiment!
Construction of the Mojoh Method
This is a crucial aspect of the Mojoh Method. Many years of experience have taught me that it is impossible to fit everything into a weekly routine. However, it is possible to modify and adjust certain aspects while omitting others in favour of the overall benefits of the Mojoh Method. In the old-school days before smartphones and the modern Internet, my training consisted of only two main Sessions (yes, only two!).
However, I would sometimes spend over two hours in the gym, and I often trained twice a day, as well as running numerous training sessions. I had my LBB and CST sessions. 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), with LBB on Saturdays and Tuesdays and CST on Sundays and Thursdays, working to the maximum, but also allowing ample rest periods between sessions.
During this time, I was hungry for knowledge on how to utilize reps and sets effectively, and I experimented with many varied techniques. I would test the effectiveness of each method by running races on the track and the road to see how my performance was affected. There are numerous ways to mix up your reps and sets to increase the overall benefits and results of gym training significantly. The Mojoh Method draws on many years of experimentation and experience, distilling that knowledge into neatly organized, highly targeted sessions.
These days, I prefer to start at the beginning of the Mojoh Method with the first exercise and continue through to the last. This is a more adaptable way of training because it ensures that you always train everything, and on some days, you can do less or more, depending on your circumstances and other commitments.
The Mojoh Method prioritises some sessions over others to enhance the overall experience. 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 exceptionally well. Do not underestimate the importance of training your back. If I were 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 typical favourites of most men and bodybuilders – Chest, Biceps, and Triceps.
Over time, you will learn to listen to your body’s needs and tune in to what works best for you, determining how many reps and sessions are ideal. How many days per week? When are you not doing enough, and when are you doing too much? A coach or personal trainer can assist you with these difficult decisions.
The Mojoh Method Sessions and exercise sequences can be easily viewed under the Lessons Menu on this site—see the screenshot below.
Shoulder Sequence
The SHOULDER Sequence can be taught separately from the BACK session. It can then be moved and incorporated elsewhere in the Method. My advice is to thoroughly learn the complete Mojoh Method, as outlined on the website menu. Master and perfect all the exercises and groupings so that you can perform them all with ease. When you have achieved this, review your personal goals and adapt the method as necessary. The exercises that make up the Shoulder Sequence are shown on the right side of the menu below. You can access the menu by clicking:
LESSONS > BACK & SHOULDERS > SHOULDERS > at the top of this page.
