The workout outlined below was perfect for today. I only had 45 minutes to get a workout done and wanted maximum intensity and volume done before my next client arrived. Although one single workout isn’t the answer to becoming lean and strong, this is one of the more challenging sessions you can do to shake up your nervous system. It can be used as a programme to great effect by completing it 3-4 times per week or you may just want to use it once a week along with your current programme. The workout certainly produces enough volume to ignite muscle development and smashes your metabolic drive. It’s designed with simplicity and efficiency in mind, using big compound exercises to work multiple muscle groups at once.
As with most types of weight training protocols, the higher your training age is (how long you have been training for), the harder this workout will be because you will be more neurologically efficient. In other words, you will be able to activate the higher threshold motor units. Therefore, you can produce more power and intensity per exercise than someone who is relatively untrained. Completing four compound movements with just a 60-second rest at 10 rep max will be very taxing for someone with four or more years training experience.
The workout is also effective for athletes who compete in sports such as rugby or MMA. It’s great for body composition and muscle production. The intensity of the program builds power and mental resilience as well.
The workout
- Barbell squats: 10 rep max (60-sec rest)
- Lean away chin-up: 10 rep max (60- sec rest)
- Sumo deadlift: 10 rep max (60-sec rest)
- Military press: 10 rep max (1.20-sec rest)
You need to select a load that you can just about complete with 10 reps. You have to hold yourself accountable, and if the weight selected isn’t heavy enough, you will fall short of what is required to generate a hypertrophic response (muscle growth). However, falling short of the 10 reps will not elicit enough growth hormone release, subsequently failing to build muscle mass.
The eccentric phase (lowering phase) of each exercise should be completed over 5 seconds. This is to increase time under tension (TUT), while the concentric phase (upward phase) should be performed explosively to encourage type two fibres and speed of contraction. TUT is vital to stimulate muscular hypertrophy. Each set should take 40-60 seconds for maximum muscle gain. While 20-40 seconds can aid strength and muscle growth, anything under 20 seconds will elicit strength gains but not much muscle growth. You should aim for 4-5 circuits to be completed to ensure you get enough volume.
Train smart and get efficient results. This anabolic workout will build muscle tissue and burn fat through the release of growth hormones around the body. You could use this workout 3-4 times a week as a programme, or like me, you can integrate it into your current programme once a week or once a month to shake things up and keep the body guessing.
Become leaner, stronger and increase mental strength and power. Contact Tom, your St John’s Wood personal trainer, to start your training today.