Originally Posted by
sprince
The other problem with high reps and light weight is that you have to do an extreme amount of sets (as in hours, not minutes) to accomplish anything other than burning calories. One alternative to heavy lifts is body weight plyometrics. Any set you can do in under 2 minutes would have to be heavy, or very fast to do any good.
1 circuit set of 7 lifts takes me 26 minutes. I start with one. This year I only did 2 circuits. I used to do 3, which took about 1 hour. I only rest long enough to allow my HR to drop to 100, less than a minute between sets. I have trouble walking when I'm done: I move about 14 tons of weight per circuit.
So, as much weight as you can use and still do 30 - takes a few tries to get that right - the last rep should be difficult, no resting between sets other than setup:
leg sled
horizontal rows
back machine
barbell squats
bench press
SLDL
standing one-legged calf raises, no weight, to exhaustion
Roman chair, to exhaustion
Give it a try. rkwaki over in the 33 is another guy who does 30s, but he uses a lot more weight than I can. Talent helps.