How Many Sets of M7s?

[Hank_Z]

John, last week I got the M7 book and started doing the Miracle Seven. One of the sentences in the book that jumped out at me was on page 24:

"I assure you that if you apply yourself to their [Tiger Moves] performance each and every day for the next three months, you will be awed by the dramatic improvements in your physique/figure and all-around athletic fitness."

Nine pages later the M7 book says this: "For the first few months Wendie and I both recommend that you perform 3 sets of 10 repetitions at moderate intensity."

When I do the Miracle Seven, I'm breathing heavily at the end of the first set and don't have enough energy to do another set. But I have this fear...maybe irrational...that if I lower the tension enough that I can do 3 consecutive sets of 10 repetitions, I won't be using enough tension to really make the progress you promise and that I want.

Do you recommend that I lower the tension enough that I can do 3 consecutive sets of 10 reps? Or is it just as good (or better) to spread out my three sets throughout the day?

Thank you,

Hank

[Viking Dan]

I consider the first set a warm up to get the feel, then I try to go as intensely as I can on the second(or third) set.

[MikeNY]

If you use very hard tension, two sets with five reps; but only use very hard tension twice a week. If you using hard, then two sets of eight; the three sets of ten is to get you use to the the routine. I tend toward using Hard moslty and then a couple times a week very hard tension.

In the beginning it was difficult for me to tense my legs, I was forgeting during the half-squats. I love the M7!

I do the M7 differntly, I do two sets of eight reps hard mostly and preform each exercise twice, one set and then a second set of the same exercise; to increase the benifit, rather than going all the way through M7. So I do each exercise twice, after each set I shake my arms loose and repeat that set.

PS I think just the M7 and the Commander Set of Isometrics will put and keep people in top shape.

[jan]

Hank,

I tend to go with Viking Dan: first set at really low intensity to warm up, and the next set(s) at higher intensity. A small reminder though: keep listening to what your body is telling you

Jan

[blackbelt]

Believe me.

If you back off the tension enough to do the 3 sets John and Wendie recommend, you WILL see results.

[MikeNY]

blackbelt just gave you profound advise; do the exercises and see where you body leads. Your body will tell you how much tension it wants. If you use very hard tension it can pull on muscle and tendon and you need to back off.

My way was for me and deveoloped because it felt right for me.

[mts]

I follow the rep/set advice outlined in the book. The only variation that I employ is that I often superset them by doing the first set of each of the 7 exercises in a row. I will do this with moderate tension for about 10 reps.

So it's something like:
TM1, TM2, TM3, TM4, TM5, TM6, TM7, rest.

A couple of minutes/hours/whatever later, I'll do another giant superset for a total of 3 a day.

This helps me fit it in when I'm especially pressed for time.

[Hank_Z]

PS I think just the M7 and the Commander Set of Isometrics will put and keep people in top shape.

Does anyone have the Commander Set that MikeNY referred to?

I saw it posted within the past two weeks, but it disappeared with the update to the new...and very slick...website.

[MikeNY]

There is a link for the Commander Set, it is on page 40 of How to keep Fit and Like It, on the Sandow Plus site http://www.sandowplus.co.uk/Competition/HowToKeepFit/How%20To%20Keep%20Fit%20&%20Like%20It/album/index.html

A beginner at the M7 should try to using moderate tension and three sets of 10 reps. I'd advise following John's program to start. Cayenne hope that helps you.