GET SUPER STRENGTH!!

So it's that time again where I bring you another crazy workout!! This workout is even more crazier! I mean my friend almost past out doing this routine. Today, I will show you a routine I designed for my friend which he did over the course of last summer. In the beginning my friend, wanted a workout that would be challenging, help him maintain and also induce muscle growth. The workout I gave him did just that plus more!

Not only was the workout challenging and induced some muscle growth, it also made him gain a huge amount of strength. In just 4 weeks after following this routine, he was lifting heavier and pumping more than the required reps when he moved on to a more conventional routine. It's as if he was gaining super strength all the sudden..

In all this workout is great for anyone who has plateaued in their training and are not able to get past a certain weight and or reps. It also good for anyone looking to get in good shape and fast. If done correctly and efficiently the total workout time is 30 - 40 mins. Peep below for the routine. To get maximum results work your way up to 2 - 3 cycles of the entire workout... GOOD LUCK!

Group 1

Chest

Set 1 : Incline Bench Press 6 reps. Rest 10 seconds.

Set 2: Dumbbell Press 12 reps. Rest 10 seconds

Set 3 : Cable flyes 25 reps. Rest 120 seconds

Back:

Set 1 : Bent over Rows 6 reps. Rest 10 seconds

Set 2: Chin-Ups (Netural Grip) 12 reps. Rest 10 seconds.

Set 3: Seated Row 25 reps: Rest 120 seconds

Group 2

Quads

Set 1: Squats, 6 reps. Rest 10 seconds

Set2: Bulgarian Split Squats with weight, 12 reps, Rest 10 seonds

Set 3: Leg Extensions, 25 reps. Rest 120 seconds

Hammys

Set 1: Deadlifts, 6 reps. Rest 10 seconds.

Set 2: Leg Curls, 12 reps. Rest 10 seconds.

Set 3: Back extensions, 25 reps. Rest 120 seconds.

Group 3

Biceps

Set 1: Standing dumbbell curls, 6 reps. Rest 10 seconds

Set 2: Incline cable Curls, 12 reps. Rest 10 seconds.

Set 3: Highcable curls, 25 reps. Rest 120 seconds.

Triceps

Set 1 : Dips, 6 reps. Rest 10 seconds.

Set 2 : Lying Dumbbell Extensions, 12 reps. Rest 10 seconds.

Set 3: Overhead Rope Extension, 25 reps. Rest 120 seconds.

Group 4

Shoulders

Set 1: Standing Military Press, 6 reps. Rest 10 seconds

Set 2 : Seated Dumbbell Press (Elbows facing forwards, pamls facing in), 12 reps. Rest 10 seconds.

Set 3: Dumbbell lateral raises, 25 reps. Rest 120 seconds

P.S. I'm always interested in knowing if anyone reading has tried the workouts and what their results were. Don't hesitate to post a comment with your results...

Improve Performance in less Time, Use the 10-20-30 concept

For the most part everyone is always looking for a short cut to achieve quicker results. Everyone wants a quick way to lose weight faster, gain muscles faster, and improve their performance in a short time period. Well it turns out that scientist at the University of Copenhagen in Denmark have just found a solution! BUT be warned even though its a quick way to get results and improvements, it also requires work and effort on your part. 


They call it the 10-20-30 concept. The new concept was done using veteran runners to measure the results. At the end of the study the runners had an increase in health and performance despite a 50% reduction in the amount of training. 
This is what they had to do; 

• 10 seconds of high intensity running
• 20 seconds of moderate intensity running
• 30 seconds of low intensity running

Repeat each cycle 5 times then rest for 2 minutes. After each rest period, repeat the 1 minute cycle 2 or 3 times then you are done. Nice and easy right? Especially if you don't have a lot time.

Even though they exercised for 30 minutes the runners saw a significant increase in their performance when they ran 5K runs or longer. They were able to run longer and finish the race faster. However, this workout can apply to anyone. From the seasoned athlete to the regular person at the gym. 

If you are looking to to integrate a short run in your workout but are too afraid to try interval running then this is the workout for you! 

For more information on the study head over to the University of Copahagen web site 

• New research shows runners can improve health and performance with less training