The short, intense workout has gained popularity since Arthur Jones published his article in Iron Man some ten years ago. Since then, many trainers have found that they made great gains on those programs involving few sets and near-maximum effort.
Another effect of the boom in high intensity training is the appearance of a Star Trekian array of bodybuilding machines. Nautilus has spawned a slew of imitators (not to denigrate them as many of these machines work very well). The problem is, many trainers believe that unless you have access to gyms with such equipment, you will be left out in the cold, destined to slavishly perform set after set with antiquated barbells and dumbbells.
The makers of the machines would love you to believe that their equipment provides the only true high intensity workout. However, barbells and dumbbells, properly used, can yield just as good a workout as the newest contraption. That is a point Arthur Jones readily pointed out in his writings, but has been lost in the onslaught of machinery that appeared after the success of Nautilus.
Note: Finally found an ad for the Hepburn Power Builder. Aside from the lack of eccentric resistance, it made for a great take-on-the-road piece of gear before there was a gym on every block . . .
Home trainers can reap the benefits of intensity training by what I call "compounding," a combination of two movements that work the same bodypart both intensely and safely.
For example, choose a weight that can be handled for 4 good reps in the flye. Now that you have squeezed out 4 reps, do the dumbbell press until failure. This compound exercise allows the pecs to be pre-exhausted . . .
Thank You, Robert Kennedy:
. . . the front delts and triceps then take over, further working the pecs. A couple of cycles worked hard will build muscle as fast as the newest machine.
This routine, for best results, should not be performed more than twice a week. It can be performed in its entirety on two training days, or can be split into four sessions by doing legs and back together on one day, and the rest of the program on the next day.
The program is as follows:
First, perform 1 set of 8-10 of the first part of the exercise as a warmup. Pause for a short rest, and then begin the compound exercise until you can't force another rep. The only exception to the compound method is the squat, as it would become dangerous to perform in this manner. Do the squat until you are sure you're not able to push out another one in decent form.
Enough explanation . . . Let's work out!
1) FRONT SQUAT-BACK SQUAT
After a light warmup set of front squats, choose a weight that allows 5 good front squats, then return the bar to the rack and immediately switch to back squats for as many reps as possible.
2) BENT ROW-STIFF LEGGED DEADLIFT
Same warmup procedure with bent rows as exercise No. 1. Perform 5 bent rows then stiff-legged deadlifts until the bar doesn't budge.
3) UPRIGHT ROW-POWER CLEAN
Do 4 reps of the row, then switch to cleans using only a small amount of dip to get under the bar.
4) LATERALS-DUMBBELL PRESS
Follow 4 reps in the lateral raise with strict dumbbell presses, elbows back, to failure.
5) FLYES-DUMBBELL BENCH PRESS
Perform 4 or 5 reps in flyes then press the dumbbells until you can't anymore. Remember, you must choose a weight heavy enough to push your muscles to exhaustion.
6) LYING TRICEPS EXTENSION-CLOSE GRIP BENCH PRESS
Using a close grip, do 6 reps in the lying triceps extension, then do as many reps as possible of the bench press. Do not change your grip or lock out at the top of the movement.
7) SEATED CURL-STANDING CURL
Sit on the bench and do 4 reps of the curl and immediately stand up, continuing to curl until excessive cheating is necessary.
That's it.
If you're working as hard as you can, you will not be able to add anything to this routine except for some calf and abdominal work.
This program lets you work hard without draining your reserves and that's what intensity training is all about. The home trainer now has no excuse for performing resultless, muscle endurance routines.
In any exercise program, success is determined by the man, not the machine.
Enjoy Your Lifting!
No comments:
Post a Comment