Here’s another Online Personal Training recommendation:
When this workout routine was first introduced to me it was called “Rounds”. But it seems that since then a completely different routine was named “The Rounds Workout”, so to avoid any confusion lets give our workout a new name. The Broken Set Workout will work.
This routine works great to break a plateau in just about any weight bearing compound exercises (multi-joint). For this example we will use regular squats. We pick a weight that you can usually squeeze out 6-7 clean reps in a normal set.
You will perform 3 reps and rack the weight for exactly 15 seconds, then repeat 5 times. ( 3 reps, rest 15 sec., 3 reps, rest 15 sec., etc.)
The theory behind this workout is that by taking the weight that you could normally only do for 6-7 reps and performing a 15 rep “Broken Set” you will be increasing your muscular endurance. Each exercise should be performed for 3 broken sets, a total of 45 reps. After a couple weeks using this routine I was able to increase my rep-range in a straight set from 6-7 to 11-12 using the same weight! So, I personally saw a drastic change.
Ex: Sets 1-3- Squats 
275lbs. x 3 reps/ Rest 15 sec./3 reps/ Rest/3 reps/Rest/3 Reps/Rest/3 Reps
I also rested at least 90 seconds between sets, but usually about 2 minutes because these long sets really take a toll on your body.
You can use this routine to break a plateau in any compound exercise. I just recommended this routine to a client of mine who is having trouble breaking 365lbs. on the bench press.
I recommend that you perform your isolation movements (single joint) after performing your Broken Sets. You will want to have a full tank of energy before putting yourself through this type of beating. We also recommend that you have a spotter present. The point of muscular failure definitely creeps up quickly toward the end of the set, so to avoid any surprise please be safe and smart.
Feel free to comment with your experiences/results with The Broken Set Workout!
If you have any other questions or wish to set up an Online Personal Training consultation please feel free to email me at Pete@FrozenFitness.com.
-Pete Maldonado
