I like to visualize Ben Johnson crushing Carl Lewis when I do my HIIT sprints

So, there I was.

I had just finished a set of killer HIIT sprints….when the Lance Armstrong clone to my left asked me “what’s the deal with that workout”?

I think I croaked something about anaerobic this and EPOC that…and was about to hop off the bike when he said…

“that’s just a fad..like Atkins. If you want to get fit, you HAVE to do cardio”

Arrrgggghhhh!

Stifling my hulk-like rage, I asked…

“What do you mean I have to do cardio?”

From there, he proceeded to tell me why cardio rocks and why high intensity training (HIIT, HIRT, resistance training) sucks.

Double arggghhhhh!

Hulk (me) was getting mad.

But, instead of smashing, I flipped him one of my business cards (along with a certain finger) and suggested he read the following study which shows (once again) how HIIT kicks cardio butt

And here’s the study.

According to the researchers, high intensity interval training (HIIT) is better than traditional endurance training for improving:

• Athletic performance
• Metabolic performance
• Molecular adaptation to exercise

According to researcher Martin Gibala…”doing as little as 10 one-minute sprints on a standard stationary bike with about one minute of rest in between, three times a week, works as well in improving muscle as many hours of conventional long-term biking less strenuously.”

We have known for years that repeated moderate long-term exercise tunes up fuel and oxygen delivery to muscles and aids the removal of waste products. Exercise also improves the way muscles use the oxygen to burn the fuel in mitochondria, the microscopic power station of cells.

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Running or cycling for hours a week widens the network of vessels supplying muscle cells and also boosts the numbers of mitochondria in them so that a person can carry out activities of daily living more effectively and without strain, and crucially with less risk of a heart attack, stroke or diabetes.

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But the traditional approach to exercise is time consuming. Martin Gibala and his team have shown that the same results can be obtained in far less time with brief spurts of higher-intensity exercise.

Take that Mr. Lance Armstrong clone.

But wait, it get’s better.

One of the main complaints about High Intensity Interval Training is that it’s…well, too intense.

Sure, it gives you a great workout, but it will probably give you a heart attack.

Not according to Dr. Gibala.

The main purpose of his study was to prove the performance, metabolic and molecular advantages of a more practical model of low-volume HIIT.

The new study used a standard stationary bicycle and a workload which was still above most people’s comfort zone (about 95% of maximal heart rate) but only about half of what can be achieved when people sprint at an all-out pace.

• Seven men performed 6 HIIT training sessions over 2 weeks.
• Each session consisted of 8-12 x 60 s intervals (at ≈100% of peak power) separated by 75 s of rest.
• That’s a total of between 17 and 26 minutes per workout or 2 ½ hours over 2 weeks

So, how does this workout compare to traditional cardio?

According to the doc, to achieve the same performance, metabolic and molecular benefits with traditional endurance (cardio) training, you’d need to complete over 10 hours of continuous moderate bicycling exercise over a two-week period.

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Hmmmmm…let’s recap.

HIIT

• 2 ½ hours per week

Cardio

• 10 hours per week

And I won’t even mention the fact that HIIT workouts make you look like this:

while cardio workouts make you look like this…

your choice.

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If you like what you see here, click here for updates

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Related Posts

• 10 More Reasons to Love HIIT
• Tabata Workouts WILL Cause Fat Loss
• Tabata Training 101
• HIIT: The Aerobic version
• 4 Steps to a Great HIIT Workout
• High Intensity Resistance Training
• Why Can’t I Lose This Fat? – Part 1
• Part 2
• Part 3
• Part 4
• HIRT Exercise Descriptions
• Part 5
• Waves and Waves of HIIT
• HIRT – No Equipment – No Problem
• HIIT Workouts – Vertical Jump Training
• Energy System Fitness

David Beckham : Men's Health

Awhile back, Men’s Health wrote an article showing us guys how we can “Live It Like Beckham“.

Included in that article was the David Beckham Workout.

Looking at that workout almost 2 years later, I realized that…..it was a hunk of junk.

Seriously, this guy makes bazillions of dollars every year and this is the best workout that him and his team of trainers & therapists can come up with.

We can do better.

So, here we go:

1.   Strength Training

The MH article ignored Beckham’s strength training routine, so like them, we will save that part of his training routine for another article.

However, if you are interested in building some strong, powerful “athlete” muscles, start with this article.

2.    Aerobic Training

The MH article also neglected to look at Beckham’s aerobic training. Luckily for you, I am going to build some aerobic conditioning into your….

3.    Anaerobic / HIIT / Tabata Training

Alright, here’s where the fun begins.

• 3 workouts per week
• Beginner/Intermediate/Advanced workout
• Increased speed, power & anaerobic endurance
• Less of this

• And more of this

Beginner Workouts

• These workouts are designed for beginners who are interested in losing tons of weight and getting super-fit and ripped.
• For beginners, I am going to assume that you are performing 2 strength training workouts per week
• I will outline 3 Super-Sexy David Beckham-esque HIIT Sprint Workouts. The number of workouts you perform will depend upon your schedule, goals & recovery abilities.
• My recommendation: Do all 3 workouts if you can
• Regarding fitness equipment, I prefer trainees do these workouts while sprinting outdoors or on an exercise bike in the gym or on a Versaclimber or on a rowing machine. A treadmill can be used with lower intensity workouts, but when the sprinting gets intense, the treadmill can get a wee bit dangerous.

Workout #1

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 3 minutes of sprints – 10 sec. sprint with a 50 second rest
• 10 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute
• 3 minutes of sprints – 10 sec. sprint with a 50 second rest
• 10 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

Workout #2

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 3 minutes of sprints – 10 sec. sprint with a 50 second rest / 15 sec sprint with 45 sec rest / 20 sec. sprint with 40 sec. rest
• 10 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute
• 3 minutes of sprints – 10 sec. sprint with a 50 second rest / 15 sec sprint with 45 sec rest / 20 sec. sprint with 40 sec. rest
• 10 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

Workout #3

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 10 minutes of sprints – 10 x 10 sec. sprint with 50 sec rest
• Cool-down – 10 mins at a perceived intensity 50% of your maximum intensity.

Intermediate Workouts

• These workouts are designed for intermediates who have outgrown the beginner workouts and are still interested in losing tons of weight and getting super-fit and ripped.
• I am assuming that you are performing 2 strength training workouts per week
• I will outline 3 Super-Sexy David Beckham-esque HIIT Sprint Workouts. The number of workouts you perform will depend upon your schedule, goals & recovery abilities.
• My recommendation: Do all 3 workouts if you can
• Regarding fitness equipment, I prefer trainees do these workouts while sprinting outdoors or on an exercise bike in the gym or on a Versaclimber or on a rowing machine. A treadmill can be used with lower intensity workouts, but when the sprinting gets intense, the treadmill can get a wee bit dangerous.

Workout #1

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 5 minutes of sprints – 10 sec. sprint with a 50 second rest
• 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
• 5 minutes of sprints – 10 sec. sprint with a 50 second rest
• 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
• 5 minutes of sprints – 10 sec. sprint with a 50 second rest
• 5 to 30 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute

Workout #2

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 5 minutes of sprints – 10 sec/50 sec – 15/45 – 20/40 – 10/50 – 15/45 sec. sprint/rest ratio
• 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
• 5 minutes of sprints – 10 sec/50 sec – 15/45 – 20/40 – 10/50 – 15/45 sec. sprint/rest ratio
• 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
• 5 minutes of sprints – 10 sec/50 sec – 15/45 – 20/40 – 10/50 – 15/45 sec. sprint/rest ratio
• 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
• 5 minutes of sprints – 10 sec/50 sec – 15/45 – 20/40 – 10/50 – 15/45 sec. sprint/rest ratio
• 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute

Workout #3

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 10 minutes of sprints – 10 x 10 sec. sprint with 50 sec rest
• 5 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute
• 10 minutes of sprints – 10 x 10 sec. sprint with 50 sec rest
• 5 to 30 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

Advanced Workouts

• These workouts are designed for advanced trainees who have outgrown the intermediate workouts and who are almost super-fit and ripped.
• I am still assuming that you are performing 2 strength training workouts per week
• I will outline 3 Super-Sexy David Beckham-esque HIIT Sprint Workouts. The number of workouts you perform will depend upon your schedule, goals & recovery abilities.
• My recommendation: Do all 3 workouts if you can
• Regarding fitness equipment, I prefer trainees do these workouts while sprinting outdoors or on an exercise bike in the gym or on a Versaclimber or on a rowing machine. A treadmill can be used with lower intensity workouts, but when the sprinting gets intense, the treadmill can get a wee bit dangerous.

Workout #1

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 2 minutes of sprints – 10 sec. sprint with 20 second rests (4 sprints total)
• 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
• 4 minutes of sprints – 10 sec. sprint with 20 second rests (4 sprints total)
• 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
• 2 minutes of sprints – 10 sec. sprint with 20 second rests (4 sprints total)
• 5 to 30 minutes cardio at 60% of max intensity OR (185 – your age) Heartbeats per Minute

Workout #2

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 4 minute Tabata workout – 4 x 20 sec sprint / 40 sec rest
• 10 minutes cardio at 50% of max intensity
• 4 minute Tabata workout – 4 x 20 sec sprint / 40 sec rest
• 5 to 30 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

Workout #3

• Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
• 10 minutes of sprints – alternate 10/15/20 sec sprints
• 5 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute
• 10 minutes of sprints- alternate 10/15/20 sec sprints
• 5 to 30 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

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Enjoy

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And while it’s not required, I highly recommend using an interval timer with your sprints. Trying to watch the clock an do these workouts is a real pain in the butt.

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If you like what you see here, click here for updates

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Related Posts

• 10 More Reasons to Love HIIT
• Tabata Workouts WILL Cause Fat Loss
• Tabata Training 101
• HIIT: The Aerobic version
• 4 Steps to a Great HIIT Workout
• High Intensity Resistance Training

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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%

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If you like what you see here, click here for updates or Share this Post with the rest of the world.

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Related Posts

• The Official “Make Ryan Reynolds your Beeyotch” Workout
• HIIT: The Aerobic Version
• The 25 Fittest Men in the World – Part 2
• The 25 Fittest Men in the World – Part 1
• Ryan Reynold’s Deadpool Workout Plan
• WARNING: Tabata Workouts WILL Cause Fat Loss
• HealthHabits – 4 Steps to a Great HIIT Workout
• HIRT Training

It’s no secret – I love High Intensity Interval Training.

• I love that it’s great for melting body-fat
• 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.

Now, I want to get my hands on some of this technology.

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%.

And where did I get that 25%, you might ask?

And the answer is…from this study.

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.

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If you like what you see here, click here for updates or Share this Post with the rest of the world.

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Related Posts

• The Official “Make Ryan Reynolds your Beeyotch” Workout
• HIIT: The Aerobic Version
• The 25 Fittest Men in the World – Part 2
• The 25 Fittest Men in the World – Part 1
• Ryan Reynold’s Deadpool Workout Plan
• WARNING: Tabata Workouts WILL Cause Fat Loss
• HealthHabits – 4 Steps to a Great HIIT Workout
• HIRT Training

Reference

• UCLA study

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.

1. The first group performed one hour of vigorous physical activity for one hour, three times a week for three months.
2. 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.

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And after three months, the exercise group was healthier, while the sedentary group wasn’t.

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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

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BTW, this post is for my Dad…who should be outside right now getting some exercise

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If you like what you see here, click here for updates

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Related Posts

• Toronto By-Law Nazi Accosts Senior Citizens for Exercising in a Public Park
• Get Fit and Save Money
• Can Potassium Reverse High Blood Pressure?
• The Future of Health Food
• Your Anti-Senility Prescription
• Why Do We Get OLD?
• The status-quo is broken…We need a new model for burning fat and getting fit

Reference

• EurekAlert

Continuing on from Part 3 of the Deadpool Mega Muscle Mass Workout…

Psoas

Hip Flexion

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)
• Isos: N/A
• Plyos: N/A
• Vibrations: Light weight Seated Calf Raises -  3-8 reps

Immediately after completing the wake up exercise, proceed to a set of heavy/explosive Seated Calf Raises – 3-20 reps

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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

Enjoy

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If you like what you see here, click here for updates or Share this Post with the rest of the world.

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Related Posts

• The Deadpool Mega Muscle mass Workout – Part Three
• The Deadpool Mega Muscle Mass Workout – Part Two
  
• The Deadpool Mega Muscle Mass Workout
• The Official “Make Ryan Reynolds your Beeyotch” Workout
• HIIT: The Aerobic Version
• The 25 Fittest Men in the World – Part 2
• The 25 Fittest Men in the World – Part 1
• Ryan Reynold’s Deadpool Workout Plan
• WARNING: Tabata Workouts WILL Cause Fat Loss
• HealthHabits – 4 Steps to a Great HIIT Workout
• HIRT Training

Continuing on from Part 2…

Upper Back

Horizontal Pull

• 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

Okay, that’s enough for today.

In Part 4, we hit the lower body

Enjoy

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If you like what you see here, click here for updates or Share this Post with the rest of the world.

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Related Posts

• The Deadpool Mega Muscle Mass Workout – Part Two
  
• The Deadpool Mega Muscle Mass Workout
• The Official “Make Ryan Reynolds your Beeyotch” Workout
• HIIT: The Aerobic Version
• The 25 Fittest Men in the World – Part 2
• The 25 Fittest Men in the World – Part 1
• Ryan Reynold’s Deadpool Workout Plan
• WARNING: Tabata Workouts WILL Cause Fat Loss
• HealthHabits – 4 Steps to a Great HIIT Workout
• HIRT Training

In Part 1 of the Deadpool Mega Muscle Mass Workout, I told you that:

• By stimulating the hard to hit fast-twitch muscle fibers, even hardgainers can maximize the size, strength and power of their muscles.
• To wake up those fast-twitch fibers, we need to use 1 of 3 different techniques:

1. Very Intense Concentric Muscular Contractions – ex. Partial range bench press or Isometrics
2. Very Intense Eccentric Muscular Contractions – ex. Plyometric movements (depth jumps)
3. Very Fast Concentric & Eccentric Muscular Contractions - like a hummingbird flapping it’s wings

• After waking up the fast-twitch fibers, we hit them with…

1. Slightly Less Intense Concentric Muscular Contractions…through a full range of motion and performed as fast as possible. Think explosive bench presses.
2. Slightly Less Intense Eccentric Muscular Contractions….but we drastically increase the time under tension. Sloooowwww negatives on those bench presses.
3. 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.

1. Very Intense Concentric Muscular Contractions will be called “Heavy Partial Lifts” or “Isos”
   
2. Very Intense Eccentric Muscular Contractions will be called “Plyos”
3. 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.

Tomorrow…another bunch of exercises

Enjoy

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• HIRT Training

No more excuses.

You do have time to exercise.

workout

If you only have 5 minutes to spare, do 1 of these workouts.

10 minutes = 2 workouts

15 minutes = 3 workouts….

…You don’t even have to go to the gym.

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The Rules

• Each workout lasts 5 minutes (the set/rep combinations are suggestions based upon my experience with clients)
• If you get to 5 minutes before you get to the end of the workout…STOP. 5 minutes max means 5 minutes max.
• Each workout involves 2 or 3 different exercises
• Perform 1 set of exercise A, then move on to exercise B
• No rest between sets – the workouts are designed to be performed with no rest
• If your form gets sloppy…slow down. Catch your breath. Good form is more important that getting one extra rep. Injuries suck.

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5 Minute Workout # 1

1.   Air Squats - bodyweight only – 5 sets of 30 reps

2.   Hindu Pushups – 5 sets of 15 reps

Try and complete all 10 sets in 5 minutes

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5 Minute Workout #2

1.   Dragon Flag  – 5 sets of 5-10 reps or 5 minutes (whichever comes first)

2.   Shuffle or Scissor Lunges – 5 sets of 40-60 reps (20-30 per leg) or 5 minutes (whichever comes first)

Try and complete all 10 sets in 5 minutes

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5 Minute Workout #3

1.   Spiderman Lunge  – 5 sets of 12 reps (6 reps per side) or 5 minutes (whichever comes first)

2.  Hip Thrust/Bridge – 5 sets of 40-60 reps (20-30 per leg) or 5 minutes (whichever comes first)

Try and complete all 10 sets in 5 minutes

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5 Minute Workout #4

1.   Swing Snatch  – 5 sets of 10 reps (5 reps per arm) or 5 minutes (whichever comes first)

2.  1 Arm Dumbbell Press – 5 sets of 10 reps (5 reps per side) or 5 minutes (whichever comes first)

3. Siff Lunge – 5 sets of 10 reps (5 reps per side) or 5 minutes (whichever comes first)

Try and complete all 15 sets in 5 minutes

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5 Minute Workout #5…my personal favorite

1.   Jumping Bulgarian Squat  – 5 sets of 20 reps (10 reps per leg) or 5 minutes (whichever comes first)

2.  Band Woodchops – 5 sets of 20 reps (10 reps per side) or 5 minutes (whichever comes first)

3. 1 Leg Stiff Leg Deadlift – 5 sets of 10 reps (5 reps per side) or 5 minutes (whichever comes first)

Try and complete all 15 sets in 5 minutes

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Bonus Workout…if you have a partner

5 minutes of this…

BTW, Marv is another personal trainer from Toronto

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If you like what you see here, click here for updates

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