This workout is dedicated to the “skinny-fat” cardio guy at my gym…you know who you are.
It’s a simple HIIT workout that is guaranteed to have you sweating buckets and burning mega calories.
THE WORKOUT
Cardio equipment of your choice (I recommend an exercise bike, but an elliptical or Versa Climber are acceptable alternatives)
10 min steady state cardio at 60% of maximum perceived intensity
10 min of alternating duration (Wave) sprints
Sprint #1: 10 sec sprint / 50 sec rest
Sprint #2: 15 sec sprint / 45 sec rest
Sprint #3: 20 sec sprint / 40 sec rest
Repeat for 10 sprints
5 min steady state cardio at 60% of max intensity
Beginners are now finished….go home and rest
However, if you think you can handle some more HIIT, please feel free to do another:
10 min of alternating duration sprints - same as above
5 min steady state cardio at 60% of max intensity
And now, go home…seriously.
Note:HIIT sprints are designed to be performed at maximum intensity for maximum benefit. If your intensity starts to drop below 90% of your best effort, shut it down and call it a day. Intensity is key. It’s better to do 5 sprints at 100% intensity than 10 sprints at 75%
I love that it’s great for improving aerobic fitness
I love that it’s great for improving anaerobic fitness
And I love the fact that I get all of these benefits without having to spend hours on a treadmill like some kind of human/gerbil hybrid.
BUT, one thing I don’t like about HIIT/Tabata Training is that intensity is highly subjective.
When I tell a client that I want 100% on a set of interval sprints, how can I know that they are giving 100% effort.
How do we measure intensity?
Well, up until now, here’s what I have been doing (I will use HIIT bike sprints as an example)
After an adequate warm-up, I set the exercise bike at the appropriate level of resistance.
Then we start banging out 10 second sprints going as fast as possible
I help things along by “encouraging” my client to go faster.
I also ask the client to track the number of revolution one leg makes during the 10 second sprint.
For example, a new client recently tested out at 25, 27, 28, 28, 29, 27 and 24 revolutions per leg per 10 seconds. (bike resistance set at level 7 of 10)
This means that their maximum speed at resistance level 7 was 29 revs per leg per 10 sec.
This is also the number we now use to judge performance.
If they pedal slower than 29 rev @ level 7, then they are either fatiguing, not working hard enough or just having a bad day.
It’s not very high tech, but it has worked pretty well…up until now.
These new pieces of technology (Pulse Oximeters, portable ECGs and Activity Monitors) are being used right now by elite level athletes and in research settings to determine how to make exercise more efficient.
And when you consider that every IPhone and Google Android phone comes equipped with a built-in accelerometer, a proximity sensor and is bluetooth ready, it is highly likely that in the very near future, you are going to be able to ramp up the efficiency of your workouts by at least 25%.
Without going into all of the highly technical details, researchers used some of the technology mentioned above to collect performance data while putting their test subjects through a modified Tabata workout.
Then they took that data, combined it with the data collected via a medical survey questionnaire and plugged it into a data mining decision tree.
I told you it was technical.
The upshot is that after all of this data was crunched, the researchers were able to design optimized interval training programs personalized for each and every test subject.
And, as a result of those optimized programs, the test subjects were able to improve their performance by 29.54%
What do you think of that!!!
29.54%
I can’t wait to get my hands on some of this technology.
Researchers have discovered a cutting edge technique to help senior citizens improve the elasticity of their arteries – thereby reducing their risk of heart disease and stroke.
Led by Dr. Kenneth Madden, the researchers were able to reduce arterial stiffness by 15 to 20% in only 3 months time.
But wait, it gets better.
Unlike most cardiovascular treatments, the cost of this new cure-all is…….nothing, zero, nada, rien…it’s free.
It’s free because the treatment is:
Exercise
Wow!!!
Exercise instead of drugs…who would have thought of that???
The Study
Dr. Madden divided his test subjects into two groups.
The first group performed one hour of vigorous physical activity for one hour, three times a week for three months.
The second group continued to live a sedentary lifestyle.
Subjects were classified as sedentary at the beginning of the study but gradually increased their fitness levels until they were working at 70 per cent of their maximum heart rate, using treadmills and cycling machines. They were supervised by a certified exercise trainer.
.
And after three months, the exercise group was healthier, while the sedentary group wasn’t.
.
So, as a public service to all of my 65+ readers (and those readers with friends & family who are 65+), I will be posting “no equipment necessary” workouts geared toward trainees who are boomer age and older.
Enjoy
.
BTW, this post is for my Dad…who should be outside right now getting some exercise
In most of my clients, I see the unfortunate combination of weak yet chronically tight psoas (hip flexors).
So, for this muscle group, I like to combine strength training with an aggressive flexibility routine.
So, if you are going to train your hip flexors with this program, you NEED to balance it with some flexibility work.
Heavy Partial: N/A
Isos: Flexing your hip, push your knee/thigh into an immovable object and hold for 2-5 seconds per rep for 3-8 reps. Options include the underside of a table with your upper-body weight pushing down on the tabletop, or leaning against a wall & driving your knee into a stability ball placed against the wall, or this supine method shown in the video
Plyos: N/A
Vibrations: High Knees - 3-8 reps per leg
Immediately after completing the wake up exercise, proceed to a set of heavy/explosive Hanging Leg Raises – 3-8 reps
Glutes/Hams
Hip Extension
Heavy Partial: Partial Deadlifts or Good Mornings out of a Power Rack – 3-8 reps
Isos: Using the same Power Rack, grab an unloaded barbell and Deadlift or Good Morning the bar up into the Power Rack pins. It’s your muscular force pulling up into an immovable object (the power rack) (see the iso bicep curl video for reference) – 3-8 reps
Plyos: Broad Jumps – 3-8 reps
Vibrations: Bodyweight Hip Thrusts - 3-8 reps – move as quick as possible
Immediately after completing the wake up exercise, proceed to a set of heavy/explosive Hip Thrusts or Deadlifts or Good Mornings – 3-8 reps
Hams
Knee Flexion
Heavy Partial: Partial Glute-Ham Raise (holding DB or band resistance) – 3-8 reps
Isos: Partner assisted Isometric G-H Raise or Leg Curl (have a partner resist your movement) – 2-5 sec hold for 3-8 reps
Plyos: N/A
Vibrations: Seated Band Leg Curls - 3-8 reps per leg – move faster than the big fella in the video
Immediately after completing the wake up exercise, proceed to a set of heavy/explosive Glute-Ham Raises – 3-8 reps
Quads
Heavy Partial: Partial Squats out of the Power Rack – 3-8 reps
Isos: Iso Squat out of the Power Rack (barbell or hip squat belt) – hold each rep for 2-5 seconds per rep for 3-8 reps.
Plyos: Depth Jumps – 3-8 reps
Vibrations: Jumping Squats – Bodyweight only - 3-8 reps
Immediately after completing the wake up exercise, proceed to a set of heavy/explosive Squats, Front Squats, Zercher Squats, Bulgarian Squats – 3-8 reps
Calves
Gastroc
Heavy Partial: Partial Standing Calf Raise (Machine)
Isos: Using a barbell & a Power Rack, set the rack pins so that you can calf raise up into the pins (just like the iso bicep curls) 2-5 seconds per rep for 3-8 reps.
Plyos: Ankle Bounces – 3-8 reps
Vibrations: Light weight Calf Raises - 3-8 reps
Immediately after completing the wake up exercise, proceed to a set of heavy/explosive Standing Calf Raises – 3-20 reps
Calves
Soleus
Heavy Partial: Partial Seated Calf Raise (Machine)
Immediately after completing the wake up exercise, proceed to a set of heavy/explosive Seated Calf Raises – 3-20 reps
.
Alright, that’s it for Part 4 of the Deadpool Mega Muscle Mass Workout
In Part 5, I will wrap this series up by showing you how to put together your own workout as well as introducing you to the Deadpool Getting Ripped Workout
Heavy Partial: I don’t like partial reps for any rowing exercises
Isos: Isometric Row – Grab hold of an immovable object (ie. heavy barbell, cable stack, piece of equipment, flagpole, etc and try to pull it towards you using a rowing motion. Neither you nor the object should move. Hold for 2-5 seconds per rep for 3-8 reps
Plyos: N/A
Vibrations: Using a light weight (dumbbells, barbell, bands, etc..), perform 1 or 2 handed speed rows as fast as possible. I prefer the bands for this…less chance of injury Remember, think hummingbird wings - 3-8 reps
Immediately after completing the wake up exercise, proceed to a set of heavy Barbell/Dumbbell/Cable Rows – 3-8 reps
Upper Back
Vertical Pull
Heavy Partial: Partial Chin-Ups with added weight, Partial Pull-downs – 3-8 reps
Isos: Attempt to Chin-Up or Pulldown a weight that is too heavy to be moved – Hold for 2-5 seconds for 3-8 reps
Plyos: N/A
Vibrations: Using a light weight (dumbbells, barbell, bands, etc..), perform 1 or 2 handed speed rows as fast as possible. I prefer the bands for this…less chance of injury Remember, think hummingbird wings – 3-8 reps
Immediately after completing the wake up exercise, proceed to a set of heavy Barbell/Dumbbell/Cable Rows – 3-8 reps
Lower Back – Core
Spinal Extension
Heavy Partial: N/A
Isos: N/A
Plyos: Overhead Medicine Ball Tosses to the rear – 3-8 reps
Vibrations: Band Triple Extension or Swing Snatches (light weight) – 3-8 reps
Immediately after completing the wake up exercise, proceed to a set of heavy Swings or Good Mornings or Deadlifts – 3-8 reps
Chest
Heavy Partial: Partial Bench Press in the power rack – 3-8 reps
Isos: Isometric Bench Press – Push the bar into an immovable object (ex. Power Rack) - Hold for 2-5 seconds for 3-8 reps
Plyos: Medicine Ball Chest Throws (lying or standing)
Vibrations: Band Chest Press for speed
Immediately after completing the wake up exercise, proceed to a set of Chest Presses for 3-8 reps
Abs – Core
Spinal Flexion
Heavy Partial: N/A
Isos: N/A
Plyos: Medicine Ball Slams – 3-8 reps
Vibrations: Standing Band Crunch – 3-8 reps
Immediately after completing the wake up exercise, proceed to a set of Standing Cable Crunches (just like the band crunch except using a pull-down cable machine) – 3-8 reps
Obliques – Core
Spinal Rotation/Lateral Flexion
Heavy Partial: N/A
Isos: N/A
Plyos: Rotational Medicine Ball Slams – 3-8 reps
Vibrations: Band Wood Chops – 3-8 reps (move faster than the girls in the video)
Immediately after completing the wake up exercise, proceed to a set of Standing Cable Woodchops – 3-8 reps
Very Fast Concentric & Eccentric Muscular Contractions - like a hummingbird flapping it’s wings
After waking up the fast-twitch fibers, we hit them with…
Slightly Less Intense Concentric Muscular Contractions…through a full range of motion and performed as fast as possible. Think explosive bench presses.
Slightly Less Intense Eccentric Muscular Contractions….but we drastically increase the time under tension. Sloooowwww negatives on those bench presses.
With no pause at the top or bottom of the lift. The muscle is always under tension.
Today, I am going to give you some of my favorite Wake-Up Exercises and show you how to pair them with the traditional lifts to get the best results.
Wake-Up Exercises
For convenience, I am going to shorten my descriptions of the 3 style of wake up exercises.
Very Intense Concentric Muscular Contractions will be called “Heavy Partial Lifts” or “Isos”
Very Intense Eccentric Muscular Contractions will be called “Plyos”
Very Fast Concentric/Eccentric Muscular Contractions will be called “Vibrations”
I have broken the list of wake up exercises down by body part and/or body movement.
Hopefully, it is easy enough to follow, but if there’s a problem, please comment and I will update the post.
Here we go….
Traps
Vertical Shrug Movement
Heavy Partial: N/A
Isos: Isometric Shrug – Grab hold of an immovable object (ie. heavy barbell, pins in a power rack or even sit on a bench and grab the underside of the bench) and try to shrug it. The weight should not move. Hold for 2-5 seconds
Plyos: Slam Shrugs – Set up a power rack with the pins slightly lower than your shrug lockout height. Grab your barbell and position it beneath the pins. Then, shrug the bar HARD into the pins. Repeat for 3-5 reps
Vibrations: Using a light weight (dumbbells, barbell, bands, etc..), perform 5 shrugs as fast as possible. Remember, think hummingbird wings
Immediately after completing the wake up exercise, proceed to a set of heavy Barbell Shrugs – 3-8 reps
Horizontal Shrug Movement
Heavy Partial: N/A
Isos: Iso Face Pulls into the floor – Just like a regular standing cable face pull, except you are lying on your back and pushing your elbows back into the immovable floor – Repeat for 3-8 reps holding each rep for 1 sec.
Plyos : Reverse elbow strikes into a heavy bag – 3-8 reps per arm
Vibrations: Face Pulls using a Jump Stretch band – 3-8 reps – as fast as possible
Immediately after completing the wake up exercise, proceed to a set of Standing Cable Face Pulls – 3-8 reps
Shoulders
Overhead Pressing Movement
Heavy Partial: Standing or Seated Partial Shoulder Press out of a Power Rack
Isos: Isometric Shoulder Press – Shoulder Press into an immovable object - Hold for 2-5 seconds for 3-8 reps
Plyos: Medicine Ball Shoulder Press Throws- Repeat for 3-8 reps – think speed!!!
Vibrations: Shoulder press using bands – 3-8 reps – moving as fast as possible. Remember, think hummingbird wings
Immediately after completing the wake up exercise, proceed to a set of heavy Shoulder Presses – 3-8 reps – using either barbells or dumbbells
Lateral Raise Movement
Normally, I wouldn’t use this technique for an isolation exercise such as this, but feel free…
Heavy Partial: N/A
Isos: Isometric Lateral Raise – Lateral Raise into an immovable object (ex. Power Rack) - Hold for 2-5 seconds for 3-8 reps per arm
Plyos: N/A
Vibrations: Super-speed Lateral Raises using bands – 3-8 reps – moving as fast as possible. ala Speedy Gonzales
Immediately after completing the wake up exercise, proceed to a set of heavy Lateral Raises – 3-8 reps – using either barbells or dumbbells
Reverse Lateral Raise Movement
Normally, I wouldn’t use this technique for an isolation exercise such as this, but feel free…
Heavy Partial: N/A
Isos: Isometric Lateral Raise – Reverse Lateral Raise into an immovable object (ex. Power Rack) - Hold for 2-5 seconds for 3-8 reps per arm
Plyos: N/A
Vibrations: Super-speed Reverse Lateral Raises using bands – 3-8 reps – moving as fast as possible. ala Speedy Gonzales
Immediately after completing the wake up exercise, proceed to a set of heavy Lateral Raises – 3-8 reps – using either barbells or dumbbells
Biceps
Heavy Partial: Cheating Bicep Curls or Partial Range Bicep Curls – 3-8 reps
Isos: Isometric Bicep Curl – Curl a barbell into an immovable object (ex. Power Rack) - Hold for 2-5 seconds for 3-8 reps per arm
Plyos: Drop & Catch Bicep Curls – Start by holding a barbell at the top position of a bicep curl. As you start to lower the barbell, let it drop and catch it while your elbows are still bent. This will take some practice. You don’t want to drop the barbell. – 3-8 reps
Vibrations: Super-speed Bicep curls using bands – 3-8 reps – moving as fast as possible. ala Speedy Gonzales
Immediately after completing the wake up exercise, proceed to a set of heavy Bicep Curls – 3-8 reps – keep the form strict…not like the cheat curls
Triceps
Heavy Partial: Partial Dips, Partial Close Grip Bench Press or Partial Pushdowns- 3-8 reps
Isos: Isometric Close Grip Bench Press or Iso Pushdown- Your tricep force vs an immovable object (ex. Power Rack) - Hold for 2-5 seconds for 3-8 reps
Plyos: Close Grip Plyo Push Ups – 3-8 reps
Vibrations: Super-speed Pushdowns – 3-8 reps – moving as fast as possible.
Immediately after completing the wake up exercise, proceed to a set of heavy Dips, Close Grip Bench or Pushdowns – 3-8 reps – keep the form strict.
Okay, that’s enough for today. This post is too long already.
Good training & nutrition decisions produce good results.
Poor training & nutrition decisions produce poor results.
So, how come when I go to the gym this afternoon, I can pretty much guarantee that I am going to see a lot of intelligent, well-educated, gainfully employed people making some pretty stupid training decisions?
Maybe fitness training is rocket science?
Maybe I am some sort of fitness training genius.
So, as a public service to all of the non-fitness-training genii out there, here is a list of some of the training mistakes I will probably see at the gym today.
Try and avoid them.
Doing Cardio Training before Resistance Training
Doing Static Stretching before Resistance Training
Training Core before Legs
Chugging a Gatorade while reading a book on the Exercise Bike
Thinking that the Inner Thigh (Adductor) Machine is going to work some sort of magic.
Ignoring your Weaknesses and over-training your Strengths
Believing that Core Training is all about Crunches & Planks
And if you see yourself on the list and want to change your evil ways, feel free to comment.
I or one of your fellow readers would be glad to lend a hand.
Addendum
I just received an email from a quasi-famous strength coach/trainer to the stars telling me that I was an idiot for believing that cardio prior to resistance training is a bad idea.
Personally, I can’t believe that he took the time out of his day to tell me off via email (wouldn’t a comment have been quicker?) but I would like to thank him because it helped me come up with another fitness training mistake:
Believing that one way of training is the 100% right and that all other methods are 100% wrong.
Whether it’s hardcore cardio junkies or Crosfitters or bodybuilders of Yoginis, being close minded to different training methods seems prety stupid to me.
Then they took that data, combined it with the data collected via a medical survey questionnaire and plugged it into a data mining decision tree.
