Supplement Spotlight #1: Omega-3

Six Simple Reasons Why You NEED an Omega-3 Supplement

The one supplement that is probably on top of the supplement priority list for most people is

Omega-3 (Fish Oil).  Here are six reasons why:

1. Over 90% of Americans are deficient in Omega-3[1]
2. Omega-3 is critical to controlling inflammation, blood sugar and metabolism[1]
3. Fat burning and muscle building are enhanced by taking Omega-3[2]
4. Omega-3 lowers C-Reactive Protein an inflammation marker[2]
5. The incidence of depression and anxiety is lowered by taking Omega-3 and it also reduces carbohydrate cravings[2]
6. The main difference between the evolution of human and monkey is humans consumed large amounts of Omega-3 fats (Making them more intelligent and able to evolve faster) and Monkeys consumed the majority of fat from Omega-6[3]

When taking Omega-3 make sure you take one that is high quality and at the very least has a GMP stamp on the label.  The ideal dosage for most people is 2-5 combined grams of EPA/DHA.  The Omega-3 supplement Life Time Fitness carries in their cafes and online store is high quality and peppermint flavored.  If you are interested in purchasing it at the Life Cafe, give them my name to save 10%.

When taking Omega-3 capsules make sure to take it at the beginning or middle of your meals to avoid potential "Fish Burps."  Also, store in the refrigerator to prolong freshness.

References: 

1. Hyman, M.  2012.  The Blood Sugar Solution.  New York, NY: Hatchet Book Group   
2.  Poliquin, C. (2010).  Why Fish Oils Are The Most Important Supplement.  Retrieved from                http://www.charlespoliquin.com/Blog/tabid/130/EntryId/118/Why-Fish-Oils-Are-The-Most-Important-Supplement.aspx 
3. Gedgaudas, L.  2011.  Primal Body, Primal Mind.  Rochester, VT:  Healing Arts Press. 

Strictly Strength Workout 3/22/13

Strictly Strength equipment for class

In the Strictly Strength class on Friday, March 22 we did upper body/lower body pairs (Super Sets).  This is also known in some texts as Peripheral Heart Action Training as it causes an increase in heart rate because of an increase in blood flow to the muscles going from upper body to lower body exercises.  We used an Exercise Mat, Stability Ball, Resist-A-Band, Figure-8 Band and two different size pairs of Dumbbells.  The workout is listed below:

Pair (Super Set) 1:  2 Sets X 15-20 Reps

1. Bent-Over DB Row (Elbows out/knuckles facing forward)
2. Dumbbell Forward Lunge

Pair (Super Set) 2:  2 Sets X 15-20 Reps

1. Push-Ups
2. Resist-A-Band Squat

Pair (Super Set) 3:  2 Sets X 15-20 Reps

1. Bent-Over Dumbbell Row (Elbows in/palms facing)
2. Stability Ball Leg Curl

Pair (Super Set) 4:  2 Sets X 15-20 Reps

1. Stability Ball Dumbbell Flye
2. Reverse Dumbbell Lunge

Pair (Super Set) 5:  2 Sets X 15-20 Reps

1. Resist-A-Band Band Scarecrow
2. Single Leg Squat

Pair (Super Set) 6:  2 Sets X 15-20 Reps

1. Dumbbell Shoulder Press
2. Single Leg Deadlift

Pair (Super Set) 7:  2 Sets X 15-20 Reps

1. Dumbbell Side Raise
2. Figure-8 Side Step

Pair (Super Set) 8:  2 Sets X 15-20 Reps

1. Resist-A-Band Biceps Curl
2. Stability Ball Inner Thigh Squeeze 

Pair (Super Set) 9:  2 Sets X 15-20 Reps

1. Lying Dumbbell Triceps Extensions
2. Glute Bridges

Enjoy the workout!

Question of Fitness #: Total Body or Training Split?

Question:  Do you suggest using Total Body Workout or a Training Split when you work out?

Answer:  The definition of a Total Body Workout is pretty self-explanatory.  All the major muscle groups (Chest, Back, Shoulders, Arms, Legs and Core) are trained in one session.  An example of a 3-Day Total Body Workout is below:
 

3-Day/Week Total Body Training Program (i.e. Monday):
1.    Flat DB Chest Press (Chest)
2.    Barbell Squat (Quads)
3.    V-Bar Row (Back)
4.    Stability Ball Leg Curl (Hamstrings)
5.    DB Shoulder Press (Shoulders)
6.    Single-Leg Calf Raise (Calves)
7.    E-Z- Bar Biceps Curl (Biceps)
8.    Stability Ball Crunch (Core)
9.    Triceps Rope Pushdown (Triceps)    

The definition of a Training Split is to break the body up into different muscle groups to be trained on different days so more exercises can be performed.  An example of a 3-Day Training Split Monday (Chest/Shoulders/Triceps), Wednesday (Legs) and Friday (Back and Biceps).  An example of the Monday Chest/shoulder/Triceps workout is below:

3-Day/Week Total Body Training Program (i.e. Monday: Chest/Shoulders/Triceps)   
1.    Flat Bench Press (Chest)
2.    Low Incline DB Chest Press (Chest)
3.    Flat Bench DB Flye (Chest)
4.    DB Arnold Press (Shoulders)
5.    DB Side Raise (Shoulders)
6.    Triceps Rope Pushdown (Triceps)
7.    Flat Bench Dumbbell Skull Crushers (Triceps)
8.    Stability Ball Abdominal Crunch (Core)   

As far as which one I suggest it comes down to three questions:

1. How long have you done resistance training?  If it is less than two years sticking with a Total Body Workout would probably work best.  A person who hasn’t trained much is still in the learning phase and needs to get good at the basic multi-joint exercises.  Also, the body doesn’t need much volume (2-3 Sets/Exercise) to make progress in the first few years of training.  Less can actually be better in this case as long as resistance or reps are increasing weekly. 
2. How many days/week can you consistently work out?  If you can only lift 2X/Week there is no point in trying to use a Training Split as it will do no good if workouts are missed.
3. What is the training goal?  If a person want to gain more muscle, look the part and has more than two years of lifting experience a Training Split becomes necessary because higher training volume (3+ Sets on multiple exercises) is needed for this goal.  Also, if a person is in the middle of a sports season they will want to use Total Body Workouts as they will only be able to lift 1-2X/Week.

Future posts will include different types of Training Splits based on schedule, goals and how to determine when to change the program.

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

Ice Thearpy Part 2: The 20-Minute Method

In a recent post I described a quick convenient way to use Ice Therapy for a pulled or strained muscle that works for most people.  While that technique works well for those who are time limited, I do have fitness enthusiasts who want the ideal way to apply ice and don't have a problem with taking more time to do it.

Here are the steps to the 20-Minute Ice Therapy method:

1. Purchase a Gel Cold Pack and Ace Wrap (Can find these at any Drug Store, Wal-Mart or Target (In the Pharmacy section)
2. Freeze the pack for at least 20-minutes
3. Place the Gel Pack on the sore muscle with a paper towel between the pack and the skin
4. Wrap the Ace Wrap around the Gel Pack so it is snug (Not super tight-there should be circulation)
5. Keep the Gel Pack on the muscle for 20-minutes (If you can watch TV or are on line it will make the time go by faster)
6. Ideally try to go 20-miuntes on, 20-minutes off and 20-minutes on again within a 60-minute time frame

With this post and the link to the first one you have two new techniques for sore, pulled or strained muscles.  Please make sure to stay off the muscle that needs to be healed for faster recovery!

This post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

Strictly Strength Workout 3/19/13

Here is the workout we did in my Strictly Strength group fitness class at Life Time Fitness/St. Louis Park on Tuesday, March 19th at 10:30 am.  The workout consisted of mini-circuits of three exercises with the first two being a same muscle group Post-Exhaust Super Set (or Compound Set).  Post-Exhaust means to perform an Multi-Joint Exercise followed by a Single-Joint (Isolation) Exercise causing people to feel more fatigue in the muscle.  This is great for people who like to feel a pump while training and have muscular soreness later.  

Two sets of each circuit were performed and each exercise lasted 45-50 seconds of Time Under Tension (About 20 reps or so).

Circuit 1:  

Equipment used for the class

2 Sets X 45-50 Seconds TUT (About 20 Reps)

1. Bent-Over Dumbbell Row (Elbows out, palms facing back)
2. Resist-A-Band Rear Delt Flye
3. Dumbbell Split Lunge

Circuit 2:  
2 Sets X 45-50 Seconds TUT (About 20 Reps)

1. Push-Ups
2. Stability Ball Dumbbell Flyes
3. Resist-A-Band Figure-8 Standing Single Leg Curls

Circuit 3: 
2 Sets X 45-50 Seconds TUT (About 20 Reps) 

1. Resist-A-Band Squat
2. Single Leg Squat
3. Bent-Over Dumbbell Row (Elbows in, palms facing each other)

Circuit 4:  
2 Sets X 45-50 Seconds TUT (About 20 Reps)

1. Standing Dumbbell Arnold Press
2. Standing Dumbbell Side Raise
3. Dumbbell Single Leg Romanian Deadlift

Circuit 5:  
2 Sets X 45-50 Seconds TUT (About 20 Reps)

1. Standing Resist-A-Band Biceps Curl
2. Stability Ball Dumbbell Skull Crushers
3. Standing Figure-8 Band Step-Outs

If you couldn't make class try this workout with an Exercise Mat, a Stability Ball, 2 pairs of Dumbbells (one lighter and one heavier), a Resist-A-Band and a Figure-8 Band when you have time in your schedule.

Enjoy!

Grenz's Bookshelf: The Primal Blueprint

I am often asked, “If you had to choose one fitness/nutrition related book for someone to read, what would it be?”  The answer is The Primal Blueprint by Mark Sisson.  Mark is a paleo lifestyle guru who educates people through his web site www.marksdailyapple.com. 

Below are the ten Primal Blueprint Laws from his book and brief descriptions of each:

1. Eat Lots of Plants and Animals:  Try to eat as close to our Paleo ancestors as possible. 
2. Avoid Posionous Things:  Try to avoid man made foods that raise insulin levels which can cause fat gain.  Also, avoid artificial colorings and flavorings as well as white sugar.
3. Move Slowly at a Frequent Pace:  Instead of “Chronic Cardio” move for long durations at a very slow pace.  A great example would be using a Pedometer and getting well over 10,000 steps/day.
4. Lift Heavy Things:  Instead of spending hours in the gym try a few short, intense 25-minute workouts each week.  This can minimize the risk of overtraining and/or mental burnout.
5. Sprint Once in a While:  This is a simple way to increase testosterone and growth hormone.  Try it once a week when energy and motivation levels are high.
6. Get Adequate Sleep:  Try to go to sleep at the same time after doing something to calm the mind versus watching television or being online prior to sleep.  Also, try to get enough.
7. Play:  Try to have some unplanned, unstructured physical fun each day.  It doesn’t need to take long either.
8. Get Adequate Vitamin D:  Try to spend as much time as possible in the sun.  If you can’t get much (live in Minnesota) get your Vitamin D levels tested a couple times each year and supplement accordingly.
9. Avoid Stupid Mistakes:  Little things like avoiding texting while driving, speeding or wearing a seatbelt might keep us from unnecessary danger.
10. Use Your Brain:  This can be in the form of creative thought (i.e. me writing blog posts), learning a language and putting together a puzzle or playing a board game during free time.

In the future I will write additional posts on the Primal Blueprint and on other paleo nutrition books.

This post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

Ice Therapy Part 1: The Limited Time Method

I am not a Physician.  However, I get lots of questions from people who hurt themselves in the gym or health club setting.  The common injury that many ask about is pulled or strained muscles.  While I tell these people they should get it checked 99% won't and try something on their own like Heat Therapy which usually isn't the best option.  Also, when I tell them about ideal Ice Therapy options (Cryogenic Therapy) they avoid it because it takes too long (20-minutes).

Since time is valuable, below are directions for my "Limited Time" Ice Therapy option. 

1. Freeze some paper Dixie Cups (6-12 total)
2. Take the frozen Dixie Cup and rub it in a circular pattern on the sore muscle
3. Do this for 5-minutes (No more, no less)
4. Ideally try to do it multiple times/day and people I know have had great results applied the ice 5-minutes right before and after they showered (Two quick, convenient times with no mess as the melted ice goes into the drain)

Next time you think you pulled something take a week off from training that muscle and try the above as it works 90% of the time!

This post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

Strictly Strength Workout 3/16/13

We did a large exercise circuit in class Saturday.  If you want to try it on your own make sure you have two Gliding Disks, Resist-A-Band, and two different pairs (Different weight) of Dumbbells:  

Go through all the exercises performing 15-20 reps for each exercise and repeat once.

Equipment used in the 3/16/13 Strictly Strength Class

1.    Bent-Over Dumbbell Row (Elbows Out)
2.    Gliding Disk Reverse Lunge
3.    Push-Ups
4.    Gliding Disk Supine Leg Curls
5.    Bent-Over Dumbbell Row (Elbows In)
6.    Resist-A-Band Squat
7.    Dumbbell Standing Shoulder Press
8.    Gliding Disk Side Lunge
9.    Resist-A-Band Rear Standing Delt Flye
10.  Dumbbell Plie Squat
11.  Dumbbell Standing Side Raise
12.  Dumbbell Single Leg Romanian Deadlift
13. Standing Resist-A-Band Biceps Curl
14. Figure-8 Band Side Steps
15.  Standing Dumbbell Overhead Triceps Extension

Enjoy and thank you for attending class.

The Supplement Pyramid

Common questions I am asked regards nutritional supplements.  I have found in nearly twenty years in the fitness profession most gym goers will use or have used supplements.  Some people have had good or even great success when using them.  Others didn’t notice any changes.  Finally many fitness enthusiasts use them in a “Throw Spaghetti at the Wall” fashion by taking many different kinds and having no idea which ones worked or didn’t work.   Because of that I am going to write numerous posts on different kinds of supplements, their benefits and how to use them.  I am also going to divide the supplements into a pyramid that consists of three levels (Health & Vitality, Fat Loss and Performance) so people can pick which ones would be best according to their needs, goals and budget.

Health & Vitality:
This part of the pyramid will be the basics that pretty much everyone should take to improve health and feel better.  It will be the largest list of supplements.  Most of these products are tablet or capsule form and the posts will cover the following:
1.    Multi-Vitamin
2.    Omega-3
3.    Vitamin D
4.    Greens
5.    Pro-Biotics
6.    Digestive Support (HCL)
7.    Magnesium
8.    Zinc
9.    Ascorbic Acid (Vitamin C)
10.    Joint Support (Glucosamine)
11.    Melatonin
12.    CoQ10
13.    Glutamine

Fat Loss:
The second level of the pyramid will cover products people should use if they want to lose fat and look better. These products are in addition to the basic foundation supplements they should be taking. Many of these products are in powder form (Protein or Meal Replacements) and these posts will include:
1.    Grass Fed Protein
2.    Vegetarian Protein
3.    Meal Replacement
4.    Lean Source
5.    Chromium

Performance:
These are the supplements that are for athletes who want to gain muscle, are within a month of competing and are consistently taking the Health & Vitality supplements.  During competition products, products that assist with muscle gain as well as products that assist with fat burning will be discussed.  Some of these include:
1.    Adreno-Mend
2.    Relora Plex
3.    Generation UCAN
4.    Creatine
5.    Glutamine
6.    BCAAs
7.    Beta Alanine

Look for future posts to discuss each of the above in more detail starting with the foundation supplements and moving up the pyramid accordingly.

Strictly Strength Workout 3/15/13

Here is the workout we did in my Strictly Strength group fitness class at Life Time Fitness/St. Louis Park on Friday, March 15th at 4:30 pm.  The workout consisted of mini-circuits of three exercises with the first two being a same muscle group Pre-Exhaust Super Set (or Compound Set).  Pre-Exhaust means to perform an Isolation Exercise followed by a Multi-Joint Exercise causing people to feel the targeted muscle more.  This is great for people who have a hard time "feeling" a certain muscle group.  

Two sets of each circuit were performed and each exercise lasted 45-50 seconds of Time Under Tension (About 20 reps or so).

Circuit 1:  

2 Sets X 45-50 Seconds TUT (About 20 Reps)

1. Standing Resist-A-Band Rear Delt Flye (Band Pull Backs)
2. Bent-Over Dumbbell Row (Elbows out, palms facing back)
3. Sliding Reverse Lunges (Using the Gliding Disk)

Circuit 2:  
2 Sets X 45-50 Seconds TUT (About 20 Reps)

1. Flat Bench Dumbbell Flye
2. Push-Ups
3. Supine Glide Disk Leg Curls

Circuit 3: 
2 Sets X 45-50 Seconds TUT (About 20 Reps) 

1. Single Leg Squat
2. Resist-A-Band Squat
3. Bent-Over Dumbbell Row (Elbows in, palms facing each other)

Circuit 4:  
2 Sets X 45-50 Seconds TUT (About 20 Reps)

1. Standing Dumbbell Side Raise
2. Standing Dumbbell Shoulder Press
3. Glide Disk Side Lunge

Circuit 5:  
2 Sets X 45-50 Seconds TUT (About 20 Reps)

1. Standing Resist-A-Band Biceps Curl
2. Flat Bench (Step with two risers on each side) Dumbbell Skull Crushers
3. Standing Figure-8 Band Step-Outs

If you couldn't make class try this workout with an Exercise Mat, a Step with two Risers each side, two Pairs of Dumbbells (one lighter and one heavier), a Resist-A-Band and a Figure-8 Band when you have time in your schedule.

Enjoy!

Financial and Fitness Success are the Same Part 2: Opinions of Others

In my first post regarding close similarities between financial and fitness found here the topic of decision making was discussed.  This post will go over the opinions of others and its impact on the above successes.  Below is section from the book Think and Grow Rich by Napoleon Hill.

“The majority of people who fail to accumulate money sufficient for their needs are easily influenced by the opinions of others.  They permit the newspaper and gossiping neighbors do their thinking for them.  Opinions are the cheapest commodities on Earth.  Everyone has a flock of opinions ready to be visited upon anyone who will accept them.  Close friends and relatives while not meaning to do so handicap one through opinion and sometimes ridicule which is meant to be humorous.  Thousands of men and women carry inferiority complexes with them all through life because some well-meaning but ignorant person destroyed their confidence through opinions or ridicule.” 

The above statement applies to fitness or nutrition in the following ways.   First, many goals don’t start because the opinions of others destroy the confidence of those who want to get more fit or lose weight.  Next, people fall off track of their fitness journey because other people’s opinions pull them off of a plan.  Finally many people don’t want those with fitness goals to succeed as they don’t want to go through the hard work themselves – so they give their opinions to make themselves feel better hoping the other won’t succeed.

Part 3 will discuss above the line or below the line thinking can help or hurt people from achieving their financial and fitness goals.

Financial and Fitness Success are the Same Part 1: Decision Making

Through my personal education I have been reading many personal success and finance success books.  I have found 100% of the principles that makes people successful in finance are the same that will make one successful in fitness.  Below is an example from the book Think and Grow Rich by Napoleon Hill.

“Analysis of several hundred people who have accumulated fortunes well beyond the million dollar mark disclosed the fact every one of them had the habits of making decisions very promptly and of changing these decisions slowly, if, and when they were changed.  People who fail to accumulate money, without exception, have the habit of reaching decisions, if at all, very slowly, and of changing these decisions quickly and often.” 

These examples apply to people who want to reach a fitness goal like fat loss.  Those who are successful pick one program or nutritional plan (usually quickly) and stick with it until the goal is complete.  Those who are unsuccessful take a long time if ever to pick a program  and/or bounce around with different ones and rarely, if ever find success.

Part 2 will discuss how opinions of others hold people back from achieving their financial and fitness goals.

Grenz’s Bookshelf: A Key Takeaway From The Inflammation Syndrome

The book The Inflammation Syndrome is written by Jack Challem.  Challem is the author of successful books like Syndrome X and is the publisher and editor of The Nutrition Reporter newsletter.  More information can be found on him at www.jackchallem.com.
In the beginning of his book inflammation is described.  It can be good when we have a cut and the body needs to protect itself from infection.  However, chronic inflammation breaks down the body and makes it more susceptible to disease[1].  Examples can range from elevated CRP causing coronary heart disease to inflammatory disorders like allergies, arthritis, IBS, etc.[1]  Chapter 2 discussed inflammatory triggers which include:

1. Age-Related Wear and Tear (Biological Age):  An example of this is a person who consumes a low intake of antioxidants.  Their chronological age might be 35 but they may look 45 (Biological age).
2. Physical Injuries:  Often injuries don’t heal right over time and this can increase inflammation. 
3. Infections:  A journal article form Circulation found that repeated infections greatly increase the risk of dying from coronary artery disease.
4. Environmental Stress:  People who are exposed to cold or hot air have increased inflammation because of increased free radicals in the body.
5. Allergies and Food Sensitivities:  Food allergies can raise IgG levels and cause increased levels of inflammation.
6. Dietary Imbalances and Deficiencies:  If people don’t take enough antioxidants or are low on omega-3 fatty acids their body has higher levels of inflammation.
7. Leaky Gut Syndrome:  Research has found that people who have an imbalance of gut bacteria Can be solved by taking Pro-Biotics) can be predisposed to gain weight.
8. Prediabetes, Diabetes and Being Overweight:  Two key points here.  First, sugar and refined grains elevates sugar and insulin causing CRP (An inflammatory marker) to increase.  Second, fat cells increase Interlukin-6 and CRP (Inflammatory markers).  More fat on the body more inflammation in the body!

All of the points above are form Chapter 2:  Your Inflammation Triggers.  There are numerous key takeaways from this great book that will be discussed in future posts as well as quotes and points that will be tweeted.
 
References:
1.    Challem, J.  2008.  The Inflammation Syndrome.  Hoboken, NJ:  Wiley.

A Sample Spring Break Training Program

There were some good questions from the last post regarding the Escalating Density Training program found here.  A common question was “How often should it be done?”  Below is a sample program that should take most people right up until the end of March or early April (Around the time of spring vacations).  It requires 3-days/week of lifting (Monday/Wednesday/Friday or Tuesday/Thursday/Saturday) based off schedule.  Each workout is 30-minutes long (Not including a dynamic warm-up or core) so cardio can be done after lifting or on other days based on schedule.  Below is a template you can try.

Day 1:  Upper Body (Horizontal Emphasis): 

• Pair 1 (Minutes 1-15):  Chest Press exercise (i.e. DB Chest Press, Incline DB Chest Press, Machine Chest Press, etc.) paired with a Horizontal Row exercise (i.e. Cable Low Row, Bent-Over Barbell Row, Rope Face Pull, etc.) 
• Pair 2 Minutes 16-30):  Chest Press exercise (i.e. DB Chest Press, Incline DB Chest Press, Machine Chest Press, etc.) paired with a Horizontal Row exercise (i.e. Cable Low Row, Bent-Over Barbell Row, Rope Face Pull, etc.)

Day 2:  Lower Body/Arms:

• Pair 1 (Minutes 1-15):  Squat or Leg Press exercise (i.e. Barbell Squat, Dumbbell Squat, Leg Press, etc.) paired with Leg Curl exercise (Prone Leg Curl, Seated Leg Curl, etc.) 
•  Pair 2 (Minutes 16-30):  Biceps Curl exercise (Barbell Biceps Curl, Machine Preacher Curl, Incline DB Curl, etc.) paired with a Triceps exercise (Rope Pushdown, Lying DB Extension, Dips, etc.)

Day 3:  Upper Body (Vertical Emphasis):

• Pair 1 (Minutes 1-15):  Shoulder Press exercise (i.e. Dumbbell Shoulder Press, Arnold Press, Machine Shoulder Press) paired with a Vertical Pulldown or Pull up exercise (i.e. Chin-up, V-Bar Pulldown, Wide Grip Pulldown)
• Pair 2 (Minutes 16-30):  Shoulder Press exercise (i.e. Dumbbell Shoulder Press, Arnold Press, Machine Shoulder Press) paired with a Vertical Pulldown or Pull up exercise (i.e. Chin-up, V-Bar Pulldown, Wide Grip Pulldown)

This program is best used during non-peak hours at a gym or at home.  Each exercise is the maximum weight used for 10 reps (10RM) but only 5 reps/set are performed[1].  Each pair is done for a 15-minute time period.  During that time go back and forth between exercises trying to do 5 reps for as many sets as possible[1].  Track the total number of reps and when there is an increase of 20% more reps/pair within the given time frame increase the weight by 5%[1].

References: 
1.  Staley, C.  2005.  Muscle Logic.  Emmaus, PA:  Rodale.