In today's workout, the goal is simply to complete 75 reps per exercise, in as little time as possible. At first, it seems like it's doable and easy but soon after starting, you'll understand that it's a bit more than that.
The focus is simply training with a high volume. No frills.
Let me know if you try it out and what you think!
In today's workout, we start out with some strength-based deadlift sets and then quickly move into front squats. From there, we work on some hip ADDuction and Hip ABDuction. Doing so is not only a great warm up, but a good way to strengthen the musculature that helps drive knees outwards during any leg-pressing variant.
I've done this workout, and it gets a bit tough, but is worth it. Not too mention, the soreness creeeps up on you. Hope you enjoy!
In today's workout, we get inspiration from Crossfit. Yes, yes I know, Crossfit is the bane of your existence, but really, this style of training can be very beneficial. While I don't agree with most olympic movements for time, others can be used to really generate a bad ass workout. This workouts combines a bunch of running and high rep work with as little rest as possible. For reference, this took me around 73 minutes and I'm itching to to it again. If you like to work hard, I can guarantee you'll enjoy this one.
In this workout, we'll dabble in what's known as Reverse Pyramid Training.
This method is optimized for improving strength & muscle, especially when dieting. The reason for this is that you're stimulating muscle for strength by completing a low rep, high weight set and then reducing weight slightly and increasing reps slightly for succeeding sets. Afterwards, we'll do some accessory movements and end with a metabolically demanding EMOM (Every Minute On The Minute).
Today's workout starts out with some squats, but don't be fooled; today is a deadlift day.
I'm a big believer that these two movements lend themselves to one another and if done correctly, can increase performance of either one.
We work up to a normal heavy double in squats and then move right in some deficit deadlifts. We bring it in with a couple moderate weight, rep sets for deadlifts to seal the deal.
Lastly, range of motion is so often overlooked but can really benefit your life and training. If you can't do it every day, I suggest trying to specifically do long duration stretches or some yoga at least once per week.
Today's workout features the use of something I haven't prescribed before: kettle bells.
Kettle bells are interesting because they are quite awkward to use. Many people claim that kettle bells are more functional than other forms of lifting. I suppose that some of the exercises may be more functional than say, the bench press but really, they are simply different and may provide some benefit especially things like balance and core strength.
I personally suggest using this workout on an off day from normal training. I personally like using kettle bells on off days because you'll end up using significantly lighter weight. Further, they allow you to move a little more than normal and can really help you work up a sweat.
Purpose: Increase deadlifting power and improve hypertrophy for posterior chain.
The purpose of this workout is to focus on improving power and rate of force development for the deadlift. It is possible that in doing so, you can, over time, improve your rate of force development and overcome the inertia of the bar weight much faster, when attempting to deadlift. This can provide more momentum during the deadlift and potentially help you lock out as well.
The rest of the workout is focused on complimenting the deadlift by increasing hypertrophy of muscle groups involved in the deadlift, particularly the posterior chain.
Purpose: Increase hypertrophy of Deltoids and Arms
Today's workout has a primary focus of increasing hypertrophy for both the deltoids and arms, including biceps and triceps. We start with a heavier, compound movement (overhead press) for the delts but then quickly move into some lighter, yet higher volume movements for the rest of the workout.
Additionally, for movements such as the upright row; regardless of if it is with a bar or cable attachment, only contract up until shoulder height, no further. With joints that are easily injured, such as the shoulder/rotator cuff area, there is not real incentive to go passed shoulder height. It only places you at a higher risk of injuring yourself.
Purpose: Improve fat oxidation acutely and long term
Typically often view HIIT and Low intensity steady state cardio to be black or white. Research seems to indicate that LISS seems to optimize fat loss during the workout session, but not as much afterwards. On the contrary, HIIT seems to optimize fat loss longer term, over the course of the day.
However, there is potentially a way to use to both to maximize the response of both. After completing HIIT, you can expect longer terms oxidation of fat, but you can also expect and increase in catecholamine response, such as epinephrine and norepinephrine.
The catecholamines actually can improve the rate of fat that is being released from fat tissue. Couple this with some low intensity steady state, and you're oxidizing more fat than you would have if you would have simply done the LISS.
On a bike for example, you'll want to use a low intensity, sprint as hard as you can and then increase the resistance. If you up the resistance before you start, you won't get as much work in, in the same amount of time.
Further, HIIT is extremely difficult. Unless you are a seasoned athlete or endurance trainee, you should be in some sort of distress when you're finished. If you aren't you probably aren't sprinting hard enough.
Purpose: Hypertrophy for back and lower body musculature.
Today's workout is a fairly intense workout. It focuses primarily on increasing hypertrophy for the back musculature and posterior chain (think lower back into hamstrings). This is the primary focus for today. Make sure to eat an ample amount of calories when ever you please, to ensure you have fuel for recovery.
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When Sam isn't lifting or working with clients, he's writing articles and reading research. If not, he's definitely playing video games.