101 High Intensity Workouts for Fast Results (101 Workouts) by Muscle & Fitness -Mantesh1

7/27/2019 101 High Intensity Workouts for Fast Results (101 Workouts) by Muscle & Fitness -Mantesh1

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101High-IntensityWorkouts forFastResult

presents

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CHAPTER

1Six Keys toIntensitypg 06Enhance your workouts and your results bylearning how to manipu-

late one of the most impor-tant training factors of all:intensity.

CHAPTER

5Fulfill YourDensitypg 50Build muscle and burnbodyfat in less time withthe innovative EscalatingDensity Training (EDT)system.

CHAPTER

2Get Lean WithSupersetspg 14

This four-week supersets

program will turn yourlove handles into a wash-board midsection.

CHAPTER

6The Strengthand PowerComplexpg 58

Who doesnt want to getstronger and more power-ful immediately? Com-plex Training is the ticket.

CHAPTER

3PumpedVolumepg 26This bare-bones, single-exercise approach willhelp volumize your work-

out and your physique.

CHAPTER

7ChainReactionpg 72Its time to catch on towhat elite athletes haveknown for years: Bandsand chains can help youbuild strength and qualitymuscle.

CHAPTER

420/10: A PainOdysseypg 3Tabata training, born ina Japanese sports lab, isa high-intensity interva

program thatll burn fatand build muscle. Wepredict pain.

CHAPTER

8Train for Painpg 84

This forced eccentricworkout guarantees mosize and strength in thrweeks if you can lastthat long.

4 101 HIGH-INTENSITY WORKOUTS

CONTENTS

CHAPTER

01

CHAPTER

05

CHAPTER

07

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MUSCLEANDFITNESS.COM

CHAPTER

9Grim Repperpg 94

Experience new musclegrowth and fat loss athome or in the gym

with this athlete-approved100-rep program.

CHAPTER

13Break Throughto a Better Youpg 130

Stuck in a nasty trainingrut? Here are 101 ways tobust out and stay out for good.

CHAPTER

10Gone inThirty Minutespg 102

Make big gains in a half-

hour with these ultra-efficient muscle-buildingworkouts.

CHAPTER

14Nine Rulesof Nutritionpg 146

These nutritional guide-lines will lay the founda-tion for getting bigger andleaner.

CHAPTER

11TrainingNotebookpg 112

Target individual body-

parts with these fine-tuning routines designedto fit into any program.

CHAPTER

15SupplementYour Masspg 154

Add serious muscle toyour physique one majormass-building supplementat a time.

CHAPTER

12Cardio forthe Massespg 122

Build size and strengt

with these four cardioinspired mass-gainingworkouts.

INDEX OF

EXERCISESpg 165

Not familiar with acertain exercise, or do

you need to brush up some basic techniqueHere weve provided by-step instructions f80-plus exercises.

CHAPTER

10

CHAPTER

12

Mantesh


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MUSCLEANDFITNESS

CHAPT

SIX KEYS TOINTENSITYGO BEYOND BASIC SET-AND-REP SCHEMES

WITH THESE TIPS THAT WILL VOLUMIZEYOUR WORKOUT AND YOUR PHYSIQUE

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T

To some, working out is simply about numbers.Three sets of eight. Four sets of 10. Rest one min-ute between sets. Do 20 total sets. But beneath

every tangible number and finite measurementused to define the amount of work youve done,theres the enigmatic albeit ever-important variable known as intensity. In fact, this might bethe most crucial training variable of all.

Intensity isnt a number. It cant be writtendown in a training log nearly as succinctly as, say,a tally of sets and reps you do for an exercise. Anda set of 50 reps isnt necessarily more intense thana set of six. Bottom line: Where training for gainsin muscle size is concerned, intensity equals mus-cle failure.

If your muscles fatigue to the point that youcant do another rep (aka failure), thats anintense set. Stopping short of failure? Not asintense. Yet intensity goes far beyond just one set each set affects the next set, every workoutaffects the next workout, every week affects thenext week, and so on. How you manage yourintensity from set to set and workout to workoutgoes a long way in dictating the effectiveness ofyour program. That said, theres a certain hierar-chy to training intensity, and the best way to

articulate it is to start small (with a single rep) andpull the layers back until you see the big picture.Hence, the following six levels of intensity.

INTENSITY OF A REP

To ensure adequate intensity in a set, andsubsequently in a workout, you first needto make sure that each and every rep isperformed in an intense manner. Of

course, the first few reps of a 20-rep set (in which

you would use a relatively light weight) feel muchdifferent than those of a six-rep set with theheavier weight, the reps feel difficult right away,whereas the first several reps with the lighterweight feel much easier. Yet the amount of weightyou use and how many reps you plan to do in thatset shouldnt affect each individual rep.

The first key to maximizing intensity at thlevel is to concentrate on the muscle group youworking, whether youre at the beginning or th

end of a high-rep set and regardless of wheththe weight feels heavy or light. This is what bodbuilders typically refer to as the mind-muscconnection.

Second, make sure you emphasize the eccentric, or negative, portion of each rep just as mucas the positive, or concentric, portion. Dont lthe weight simply drop on every rep; rather, control the negative so it takes at least two secondto lower the weight. Since its possible to produgreater force during eccentric contractions thaduring concentric muscle actions, eccentric actiity may be more important in producing muscstrength and size. Therefore, its critical to contrthe weights return or descent; dont just let it faback down. Oftentimes, the negative is ovelooked in high-rep sets, as well as when traininheavy. Making a habit of both of these practic concentrating on the working muscles and cotrolling the negative ensures adequate intension each and every rep.

Third, consider the point of peak contractio(the top of the repetition where you squeeze th

muscle for a moment or two before continuinthrough the rep). This squeezing creates mowork for the muscle, driving more blood flow (akthe pump), which temporarily increases thmuscles size by placing a stretch on it. Thstretch initiates biochemical pathways that signthe muscle to grow.

INTENSITY OF A SET

As mentioned earlier, how muc

weight you use for a given set doesndefine intensity; a set of 20 repusing 100 pounds can be just

intense as a set of five reps with 200 pounds. Thmeasure of intensity for a set is whether its taketo failure (the one exception being a set taken pafailure, which well discuss shortly).

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CHAPTER


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Training to failure is defined by being physi-cally unable to perform one more rep in a given seton your own as a result of temporary musclefatigue. This can occur by attempting one more

rep and not being able to complete it for exam-ple, a set in which you can get the 10th rep onlyhalfway up is officially a set of nine reps to failure.However, failing on a set can also mean that thelast rep was so difficult (you barely completed therep) that you know for certain you couldnt com-plete another and therefore didnt try to continue

the set. On the flip side, a set of 10 reps in whichyou couldve done a few more was not taken tofailure. Naturally, a set taken to failure is moreintense than a set stopped short of failure, regard-

less of how much weight you used.Occasionally taking sets to failure is a great

high-intensity technique for producing seriousresults in size and strength; your body wontbecome bigger and stronger if you dont push it toits limits. At the same time, going overboard (tak-ing every set to failure) is counterproductive

MUSCLEANDFITNESS.COM 9

Taking some sets

to failure is arequirement for

getting bigger


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because it leads to overtraining. Thats why werecommend taking no more than 12 sets of eachexercise to failure to find the happy medium

between sufficiently overloading the muscles andnot breaking down the muscle fibers to the pointwhere adequate recovery in a reasonableperiod (a few days) becomes virtuallyimpossible.

INTENSITY

PAST FAILURE

Just as training to failure ismore intense than stoppingshort of that point, training

past the point of muscle failure is more intensethan simply terminating the set upon reaching

failure initially. Several techniques allow you tocontinue doing reps after failing, including: dropsets, in which you immediately decrease theamount of weight youre lifting and continuethe set without resting; rest-pauses, where youput the weight down and rest anywhere from1530 seconds, then do 23 more reps with thesame weight (typically not to failure) and repeatthis process 12 more times; and forced reps, where

a partner assists you in getting anywhere from 13additional reps.

In a bodybuilding workout, such techniques arethe best means of maximizing training intensity.But these intensity-boosters are a double-edgedsword using them breaks down more musclefibers and thus elicits gains in size and strength,

but using them too often leads to overtraininwhich can result in injury, a compromiseimmune system and diminished results in th

gym. For beginning trainees, as well as anyoncoming back from an extended hiatus from thgym, taking sets past failure isnt recommended, at least not during the first seeral months of training. The muscland nervous system have enough woto do adapting to straight sets; usinintensity techniques such as drop setrest-pauses and forced reps can be ovekill and is often unnecessary for gettinbigger and stronger. An important thinyoull learn as you become more exper

enced is when to add intensity to your traininand when to back off.

INTENSITY AT REST

Varying your rest periods betweesets can greatly affect intensitThe most common way to maniulate rest in a bodybuilding-styworkout is to take shorter break

between sets (3060 seconds as opposed to twminutes or more, as powerlifters and strengtathletes often do). Decreasing rest periods pr

vents your muscles from recovering fully befothe next set, making subsequent sets more diffcult to the point that the number of reps you cado per set diminishes. For example, if you use thsame weight on flat-bench dumbbell presses fthree sets with only, say, 45 seconds of rest betweesets, on the first set you might be able to g

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CHAPTER

The measure of intensity fora given set is whether its takento failure or even past failure

>>The maxnumber of sets

per exercise thatshould be taken

to failure

12


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Train too

intensely andyoull faceburnout


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12 reps, but by the third set (assuming youre train-ing close to failure) you may get only eight reps.Since intensity was increased by minimizing restperiods, the muscles fatigued that much quicker.

Theres another way to look at rest periods.Using the previous example, lets say you rested aslong as two minutes between each set, whichallowed you to get 12 reps on all three sets usingthe same weight instead of getting only eight repson the last set. Some would say that the longer restperiods decreased intensity, yet more work wasperformed (more total reps were achieved withthe same amount of weight), albeit over a longerperiod. Completing more repetitions means youstimulated the muscles that much more, which

can lead to greater increases in muscle mass.So which side of the debate is correct? Well, it

largely depends on your goals. Longer rest periods(23 minutes) are better for increasing strength,while resting one minute or less, even if it meansusing less weight or doing fewer total reps, hasshown to be effective for hypertrophy (musclegrowth). Since both are important, we recom-mend mixing both durations of rest into your pro-gram to promote varying stimuli and continuedgains over the long term.

INTENSITY OF A WORKOUT

To this point, intensity has more or lessbeen discussed on a set-by-set basis.To effectively toe the line between atraining session thats sufficiently

intense and one of diminishing returns, the worout must be considered as a whole. In No. 2, wrecommended you do no more than 12 sets failure per exercise. This helps to minimize thrisk of overtraining and allows you to maintainhigh intensity level from beginning to end ofsingle workout. In addressing the latter, the mosets you take to failure early in your workout, thless intense your workout will be toward the enas the amount of weight you can use and/or thnumber of reps you can perform decreases due muscular fatigue.

Similar logic applies to overall training volum(total number of sets in a given workout). Dointoo many sets in your routine drains your inte

sity as time lapses because of increased musculfatigue. For example, lets compare two che

workouts, one consisting of 10 sets and the othof 20 sets. Since your muscles will be less fatiguefrom less work in the first workout, your last fesets will be more intense than the last few sets the 20-set workout. This begs the question: Is worth doing more volume in a workout if by thend of it your training intensity is largely dimiished? Our contention is no, for two reason1) continuing to train when stabilizer muscl

are significantly fatigued can lead to injury, an2) enhancing muscle size is dependent upon intesity, and when intensity levels are low, growtpotential is equally hampered.

Bottom line, for intensity levels to remain higoverall volume per workout needs to be kept icheck. After graduating from beginner statu5


CHAPTER

For intensity levels to remainhigh, overall volume per workout

needs to be kept in check


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each major muscle group should be trained withno more than 15 sets per workout. More than thatlowers intensity, and leads to overtraining anddiminished results.

INTENSITY OF A PROGRAM

Time to pull back and look at thebigger picture: the structure ofyour training program over thecourse of weeks, months and years,and how it affects intensity. Just as

doing too many sets (especially sets to failure) ina workout decreases intensity by the end of thatsession, so, too, does continuously excessive vol-ume in workout after workout negatively affect

the intensity with which youre able to train dayafter day. Long-term overtraining zaps your ener-gy, making every workout less effective until thebody is provided ample recovery to train at maxi-mum strength and intensity.

Ensuring this is a matter of not only keepingvolume in check in every workout but also resting

each bodypart sufficiently between workouts.Depending on how many sets you perform,a good rule of thumb is to rest at least two days toup to a week between training the same bodypart.If a bodypart is trained with low volume (less

than five sets or so), two days of rest is probablysufficient; if you do 1012 sets per bodypart, itprobably requires 34 days of rest; and any morethan 12 sets for one bodypart likely requires atleast five days of rest. Of course, different body-parts can be trained while others are resting,which is why you train different muscle groupson different days.

Yet just as intensity isnt always a tangible vari-able, we cant generalize how much volume istoo much or too little for every single person.

Some trainees can get away with resting only 34days following an intense high-volume workout,while others may need a full week to recover.Knowing how much intensity is enough andhow much is too much for your body is some-thing youll have to determine over time throughtrial and error.

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Big bodyparts

require bigweights and

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CHAPT

MUSCLEANDFITNESS.CMUSCLEANDFITNESS.C

THIS FOUR-WEEK PROGRAM COMPOSED

ENTIRELY OF SUPERSETS WILL GET YOU

TIGHTER ALL OVER AND TURN YOUR LOVE

HANDLES INTO A WASHBOARD MIDSECTION

GET LEANWITH

SUPER

SETS


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F

>>Within supersets, restbetween exercises only aslong as it takes you tomove from one to the next.The whole point of supersetting,

after all, is to ratchet up the inten-

sity so you burn more calories and

torch bodyfat. During Week 4, how-

ever, feel free to rest up to 15 sec-

onds within the extended sets due

to the extreme volume involved.

>>Between supersets, restup to two minutes duringWeeks 13 and rest 23minutes in Week 4.If youstart your next superset too soon,

you wont maximize your gains.

Increasing intensity is one thing,

but having no strength left halfway

through your workout is another, so

make good use of the rest intervals.

>>Before every workout,thoroughly warm up eachbodypart youre trainingthat day.If its shoulder day, doa few sets to work all three deltoid

heads (middle, front and rear).

A set or two of lateral raises isnt

sufficient for the amount of inten-

sity youre about to experience.

>>Take each set withinsupersets, tri-sets andextended sets to failure.If a set calls for 10 reps, dont select

a weight with which you can per-

form twice that number of reps.

However, use common sense:

Supersetting often means you

wont be able to lift as much

weight as usual. Dont be afraid

to decrease the resistance to reac

the target number of reps.

>>When supersettingopposing muscle groups(not just in this program,but anytime), dont alway

begin with the same bodypart.If you often superset yourchest and back, for example, alter

nate which muscle group you train

first every other workout to pro-

mote overall muscular balance in

your physique.

Superse

ttingRules

CHAPTER



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FLAT-BENCHDUMBBELL FLYE>>Youll superset flyes with dumbbell

presses in Week 1 to torch your pecs.



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OVERHEADDUMBBELL

PRESS>>Overhead presses

are immediately fol-

lowed by lateral raises

in Week 1. This super-

set hits primarily the

front and middle delts.

HIGH-CABLECURL>>This finishing move is paired

with hammer curls to finish off

your biceps routine in Week 1.


CHAPTER

WEEK ONE

>> YOUR BASIC SUPERSET entails performing twoexercises back to back with virtually no rest inbetween; this combination includes two sets butcounts as only one superset. (You dorest betweeneach superset.) Within a superset, youll traineither the same bodypart with two exercises orperform one movement each for two differentmuscle groups. Week 1 employs the former, so youthoroughly exhaust each major bodypart beforemoving on to the next one. Almost always, the first

exercise of a superset is a mass-building/compound

move and the second is a single-joint isolatiomove; this is our way of easing you into thprogram.

From the start (especially if youre not accutomed to doing supersets or training with shorest periods and high reps), youll notice aincreased level of intensity in each routine compared to straight-set training. Greater intensiin the gym boosts postworkout growth-hormonlevels, thus increasing muscle growth and sto

ing the fat-burning process.

SAME-BODYPART SUPERSETS


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DAY 1

EXERCISE SETS REPS

CHESTIncline Bench Press 2 8

superset with

Incline Dumbbell Flye 2 8

Flat-Bench 3 10 Dumbbell Press

superset with

Flat-Bench Dumbbell Flye 3 10

TRICEPS

Bench Dip 2 8

superset with

Lying Triceps Extension 2 8

Close-Grip Bench Press 2 10 superset with

Pushdown 2 10

DAY 2

EXERCISE SETS REPS

QUADS

Barbell Squat 3 8

superset with

Leg Press 3 8

HAMSTRINGS

Romanian Deadlift 2 12

superset with

Lying Leg Curl 2 12

CALVES

Standing Calf Raise 3 20

superset with

Seated Calf Raise 3 20

DAY 3

EXERCISE SETS REPS

SHOULDERSOverhead Dumbbell Press 2 8

superset with

Dumbbell Lateral Raise 2 8

Upright Row 2 10

superset with

Bent-Over Lateral Raise 2 12

ABS

Reverse Crunch 3 12

superset with

Crunch 3 12

TRAPSBarbell Shrug 3 8

superset with

Incline Dumbbell Shrug 3 8

DAY 4

EXERCISE SETS REPS

BACK

Barbell Bent-Over Row 3 10

superset with

Seated Row 3 10

T-Bar Row 2 12

superset with

Lat Pulldown 2 12

BICEPS

Barbell Curl 2 8

superset with

Incline Dumbbell Curl 2 8

High-Cable Curl 2 10

superset with

Hammer Curl 2 10



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BENCH DIP>>Youll pair triceps with

its opposing muscle

group (biceps) in Week 2.


CHAPTER

WEEK TWOOPPOSING BODYPART SUPERSETS>>THESE FOUR ROUTINESpair opposing muscle groups(for example, chest and back), except calves,which youll train similar to Week 1. Not onlydoes pairing save you time in the gym, but youshould also be stronger on the second exercise ofeach superset research shows that a muscle con-tracts more strongly when preceded by a contrac-tion of its opposing (antagonist) muscle group.This added benefit could result in strength gainson top of your fat-burning ambitions.

Back shows up twice this week because shouders dont have an obvious opposing muscgroup. On Day 1, the chest and back supersmovements more or less mirror each other, sucas the bent-over row paired with the bencpress, or the incline bench press with the seatecable row. On Day 4, your shoulder and bacmoves do the same, pairing exercises such the overhead press and the lat pulldown, or thArnold press and the chin.


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SMITH MACHINSQUAT>>A major quad exercisSmith machine squats paired with a major hamstring builder (Romaniadeadlifts) early in your workout in Week 2.

DAY 1

EXERCISE SETS REPS

CHEST/BACKBarbell Bench Press 4 6

superset with

Barbell Bent-Over Row 4 6

Incline Bench Press 3 8

superset with

Seated Cable Row 3 8

DAY 2

EXERCISE SETS REPS

QUADS/HAMSTRINGS

Smith Machine Squat 3 6

superset with

Romanian Deadlift 3 6Leg Extension 3 10

superset with

Leg Curl 3 10

CALVES


superset with


DAY 3

EXERCISE SETS REPS

BICEPS/TRICEPSPreacher Curl 3 6

superset with

Overhead Dumbbell 3 6

Extension

Hammer Curl 3 10

superset with

Bench Dip 3 10

ABS

Cable Crunch 2 12

superset with

Reverse Crunch 2 12

DAY 4

EXERCISE SETS REPS

SHOULDERS/BACKOverhead Barbell Press 3 6

superset with

Lat Pulldown 3 6

Arnold Press 2 8

superset with

Chin 2 8

Dumbbell Front Raise 2 10

superset with

Straight-Arm Lat Pulldown 2 10



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HAMMERCURL>>Hammers comelast in your bicepstri-set in Week 3.


CHAPTER

WEEK THREETRI-SETS>> NO LONGER ARE YOUR supersets limited to twoexercises performed back to back; this week, dothree exercises in a row without rest, which isknown as a tri-set. Similar to Week 1, each tri-set focuses on a single bodypart; the addition ofa third exercise further increases intensity andcalorie burn. To avoid overtraining, perform only

23 tri-sets per trio of moves, whereas Weeks 1 an2 often called for four supersets for a given pair exercises. Utilize a broad spectrum of reps thweek, sometimes going heavy and doing only foreps, and other times using less weight and repas high as 20. This variation hits upon strengthypertrophy and endurance in each tri-set.


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DAY 1

EXERCISE SETS REPS

CHESTIncline Barbell Press 3 4

tri-set with

Incline Dumbbell Flye 3 12

tri-set with

Flat-Bench Dumbbell Flye 3 20

TRICEPS

Lying Triceps Extension 2 4

tri-set with

Pushdown 2 12

tri-set with

Overhead Dumbbell 2 20

Extension

DAY 2

EXERCISE SETS REPS

LEGS

Barbell Squat 3 4

tri-set with

Leg Press 3 12

tri-set with

Leg Extension 3 20

CALVES


tri-set with Seated Calf Raise 2 12

tri-set with

Donkey Calf Raise 2 12

DAY 3

EXERCISE SETS REPS

SHOULDERSSeated Overhead Press 3 4

tri-set with


tri-set with

Reverse Pec-Deck Flye 3 20

TRAPS

Barbell Shrug 2 4

tri-set with


tri-set with

Behind-the-Back 2 20

Smith Machine Shrug

ABS

Russian Twist 2 10

tri-set with

Hanging Leg Raise 2 10

tri-set with

Crunch 2 10

DAY 4

EXERCISE SETS REPS

BACK

Chin 3 4

tri-set with Seated Row 3 12

tri-set with

Straight-Arm Lat Pulldown 3 20

BICEPS

Preacher Curl 2 4

tri-set with

Standing Barbell Curl 2 12

tri-set with

Hammer Curl 2 20

DUMBBELLLATERAL RAISE>>Fry your delts as part ofyour next shoulder tri-set.



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>> WE WONT SUGARCOAT IT:This week is downright

brutal. It calls into play extended sets, which forour program comprise up to eight different exer-cises you perform consecutively. However, anextended set differs from a superset or tri-set inthat many of the exercises used though similar involve a change of angle or grip. Take, for

example, the first extended set of chest moves oDay 1: The first three exercises include the inclindumbbell press, flat-bench dumbbell press andecline dumbbell press. Although these are tecnically different exercises, the motion pressinthe weights over your chest with your pec muscl remains virtually the same. After these execises, you move on to the next two, both of whicinvolve working the chest with cable movementAs you complete the sequence of exercises in yoextended sets, the minimal changes required ato increase the intensity as you blast a wide varety of muscle fibers in rapid succession.

The order in which you perform the movments in extended sets is crucial. In the aformentioned example, notice how the toughevariation of the three pressing movemen(incline) is done first, while the easiest (declincomes last. Getting the most out of extendesets relies on increasing your bodys mechanicadvantage from set to set. Imagine if you d

these exercises in the reverse order, from easieto hardest. Sure, you could perform more repon the decline bench, but by the time you got the incline, youd be so fatigued that getting aappreciable number of reps on the hardest of ththree moves would be unthinkable.

For each exercise in an extended set, selea weight thats approximately your five-rep ma(except for calves), and take each set within thextended set to failure.

There you have it! Four weeks of superse

thatll help you get superlean. Remember, foyou to find success with this program, you mufollow the instructions carefully and adheto the appropriate rest protocols within anbetween each superset. So what are you waitinfor? Get started toward super results!

PULL-UP>>Pull-ups highlighta brutal extended setfor back and traps inWeek 4.


CHAPTER

WEEK FOUREXTENDED SETS


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DAY 1

EXERCISE SETS REPS

CHESTIncline Dumbbell Press 2 5

followed by

Flat-Bench Dumbbell Press 2 5

followed by

Decline Dumbbell Press 2 5

followed by

Low-Cable Crossover 2 5

followed by

High-Cable Crossover 2 5

TRICEPS/BICEPS

Dumbbell Overhead 2 5

Extension followed by

Pushdown 2 5

followed by

Reverse-Grip Curl 2 5

followed by

Barbell Curl 2 5

followed by

Hammer Curl 2 5

DAY 2

EXERCISE SETS REPS

QUADS/HAMSTRINGS

Front Squat 3 5

followed by

Smith Machine Squat 3 5

followed by

Romanian Deadlift 3 5

followed by

Lying Leg Curl 3 5

CALVES


superset with


DAY 3

EXERCISE SETS REPS

SHOULDERSDumbbell Front Raise 2 5

followed by

Upright Row 2 5

followed by

Barbell Overhead Press 2 5

followed by

Bent-Over Lateral Raise 2 5

followed by


ABS

Reverse Crunch 3 12

superset with Crunch 3 12

DAY 4

EXERCISE SETS REPS

BACK/TRAPS

Barbell Row 2 5

followed by

Reverse-Grip Barbell Row 2 5

followed by

Smith Machine 2 5 Behind-the-Back Shrug

followed by

Barbell Shrug 2 5

Pull-Up 2 5

followed by

Chin 2 5

followed by




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MUSCLEANDFITNESS.CO

THIS BARE-BONES, SINGLE-EXERCISE

APPROACH WILL HELP VOLUMIZE YOURWORKOUTAND YOUR PHYSIQUE

PUMPEDVOLUME

CHAPT


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CHAPTER

O

Over time, youve come to love the catharticrelease of hitting the iron, your days troublesfading away with each rep. Tonight, you have

a full assortment of presses and flyes in store foryour chest to hit your pecs from every conceiv-able angle. Who cares if your workday sucked?Youll spend tonight growing, and (thankfully)tomorrows a fresh start.

With optimism in tow, you head to the gym.But once you get there, your gloom is renewed:Two guys are waiting at the incline bench, theHammer Strength machines are all being used,a trainer is doing more chatting than trainingwith a woman at the pec deck, and the dumbbells

you were hoping to get at are being monopolizeby some local high school football players. Thgyms lone Smith machine bears a Do Not Us

sign while a technician re-tracks the barbell.Still, theres no need to go out of your skull anstart choking people with your towel. You manot be able to bounce around the gym in quithe way you intended, but heres the good newYou dont need to. Choosing one major exercifor a bodypart and then training it to exhaustiowith that one move not only saves you the heaaches of gym traffic but can actually help yorecruit, exhaust and develop more total muscfibers. Plus, this one and done approach mean

CLOSE-GRIPBENCH PRESS>>This triceps-builder is

an easy choice for this

program because it over-

loads all three heads.


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you can work each muscle group twice per week simply choose another emphasis your nexttime through. This system of training saves time

and acts as a type of shock routine, but like allshock routines, it should be followed for onlya specific time period; in this case, we recom-mend four weeks.

Thus, our four-week Pumped Volume work-out focuses on multiple sets of one movement foreach bodypart per trip to the gym. Three or foursets of an exercise can be effective, but a higherconcentration of work (for this program therange is 815 sets) through a particular range ofmotion will leave little doubt that youve com-pletely taxed every single fiber in the targetedmuscle. Someone looking to add mass to hisupper chest might frontload his workout witha few extra sets of inclines before moving on toflat-bench, decline or flye moves. Think abouthow much more growth that lifter could coax outof those upper-chest fibers with a full 12 hard setsof one incline exercise!

So dont fret, oh mighty hater of crowds. Bypumping up the volume of sets you spend on oneexercise, youll be able to pump up your physiquelike never before, without having to wipe and

walk every 10 minutes and without having towait on equipment. Your training is already onblast now its time to turn things up a bit.

DAILY (LACK OF) VARIETY

Doing various exercises for a particular bodypartis great because you get to tax the muscle fromdifferent angles and in different ways. Varyingstimuli challenge your muscles and your nervoussystem to adapt, learn and respond. But some-

times doing a lift-a-palooza for your back, forexample, may be less effective than picking oneexercise and doing it for more sets.

Consider that a typical, well-balanced backday usually includes some kind of heavy rowfor back thickness, a variation of a pulldown forwidth and perhaps a finisher such as back extensions

or straight-arm pulldowns for definition. In thisscenario, however, the various areas of your backget only a few sets each of intense, targeted

work.Picking one movement for your back suchas the lat pulldown and simply taking it tothe limit with eight or more sets will eliminatethe speculation on muscle recruitment. Do thatmany sets with one move and youll knowthat youve punished each muscle fiber beyondanything its accustomed to.

Some bodybuilders also favor this approach fordetermining an exercises worth to their pro-gram. Execute that many sets of one movementand, within 2448 hours, muscle soreness will tellyou what nooks and crannies it hits.

Resistance training helps signal the release ofgrowth hormone (GH), a key factor in musclegrowth, strength gains and fat-burning. If yourtypical weight workout produces a wave of GH,the Pumped Volume approach is a tsunami. Asthe reps and sets increase over the four-weekperiod, your body will be forced to release greateramounts of this precious hormone because per-forming more reps increases the amount of lacticacid your muscles produce, and high levels of

The PumpedVolume Program>>In this four-week full-body blast designed to exhaust more

total fibers of the targeted muscle group, youll train each muscle

group twice per week, alternating between two different exer-

cises per bodypart. Use the following three-day split done

twice per week for a total of six training days per week.

TRAINING SPLIT

DAY BODYPARTS TRAINED

1 Chest, biceps

2 Shoulders, legs, calves

3 Back, triceps, abs

4 Chest, biceps

5 Shoulders, legs, calves

6 Back, triceps, abs

7 Rest


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lactic acid stimulate the release of GH. All youhave to do is sit back and enjoy the results (andperhaps keep your massage therapists numberon speed dial).

An additional benefit is that the repeated per-

formance of the same exercise set after set willhelp you program your nervous system to bettersynchronize the contraction of each muscle fiberneeded during that exercise. Better synchroniza-tion means a better working system, and thatmeans greater strength gains for you over thecourse of this four-week program.


CHAPTER

INCLINE FLYE>>Done with proper resistance, the incline flye can be

much more than a finishing movement it can help

thicken your upper pecs.

HANGINGLEG RAISE>>Your crunch marathons

will be replaced by more

challenging moves like this

one and the cable crunch.


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MONDAYMUSCLE GROUP EXERCISE SETS/REPS RES

CHEST Bench Press 8/8 2 min

BICEPS Preacher Curl 8/8 2 min

TUESDAY

MUSCLE GROUP EXERCISE SETS/REPS RES

SHOULDERS Lateral Raise 8/8 2 min

LEGS Squat 8/8 2 min

CALVES Standing 8/8 1 min Calf Raise

WEDNESDAYMUSCLE GROUP EXERCISE SETS/REPS RES

BACK Bent-Over Row 8/8 2 min

TRICEPS Pushdown 8/8 2 min

ABS Hanging 8/8 1 min Leg Raise

THURSDAY


CHEST Incline Flye 8/8 2 min

BICEPS Barbell Curl 8/8 2 min

FRIDAY


SHOULDERS Dumbbell 8/8 2 min Overhead Press

LEGS Leg Press 8/8 2 min

CALVES Seated 8/8 1 min

Calf Raise

SATURDAY


BACK Pulldown 8/8 2 min

TRICEPS Close-Grip 8/8 2 min Bench Press

ABS Cable Crunch 8/8 1 min

WEEK ONE



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CHAPTER

BARBELL CURL>>This basic heavy

movement alternates

with the preacher curl

in your biceps training

sessions each week.


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WEEK TWOADJUSTING THE VOLUME

Pumped Volume is slightly more complicated

than saying, Go do 10 sets of 10 barbell curls,but not so much that your brain starts to hurt.Consider a few factors when diving into thisprogram.

>>Muscle groupings.Because of the brutalityof the program, youll pair nonassisting musclegroups such as chest and biceps, back and triceps,shoulders and legs. This will help to ensure thatyou arent fatiguing the targeted muscles aheadof a working set.

>>Weight selection.Since youll use the sameweight for each set, its important to get it right.Each week, youll choose a weight thats about90%95% of your prescribed rep max (RM). Forexample, in Week 1 when you do eight reps perset, if your 8RM on the bench press is 200pounds, you should use 180190 pounds on alleight sets. Make sure, however, that you stop atthe set rep range. The weight may feel a bit lightthe first few sets, but remember that you haveseveral sets left and, after a while, your train-past-failure bravado will be wasted on sloppy orincomplete sets.

Hitting that number is all you need to be con-cerned with. If possible, have a spotter on handto help you reach your target number on the lat-ter sets. Solo trainees can try the rest-pausemethod set down the weight for 1015 secondsand come back to it as many times as is necessaryto complete the set.

>>Be explosive early.On your first few sets ofeach exercise, perform explosive but controlledreps to recruit as many fast-twitch fibers as pos-sible. These are the strongest fibers at your dis-

posal and have the greatest potential for growth.>>What to expect.If youve never trained like

this before, its important to know what youre infor. For your first few sets, the weight may feellight or, at the very least, manageable. That shouldtranslate well into the quicker-paced reps of yourfirst 45 sets. As you fatigue, your muscles

MONDAY




TUESDAY




CALVES Seated Calf 10/10 1 min Raise

WEDNESDAY





THURSDAY




FRIDAY





SATURDAY




ABS Hanging 10/10 1 minLeg Raise



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will start to bake with lactic acid buildup. Thegood news is that lactic acid indicates your bodyis signaling for an increase in GH. In thesemiddle sets, you may find that the reps comemore slowly and that rest-pause or forced repswith a spotter are necessary to reach your targetnumber. Anecdotally, many bodybuilders reportthat this slow-mo subsides around the eighth setand you may once again find your groove nearthe finish line.

>>Rest right.Although the technique is intenseand you can expect to lean up a bit from it, besure to get in the proper rest between sets tomaximize recuperation. In this program, thatsusually 12 minutes. It may be tempting to

decrease the rest periods and chase the pump youll be sporting hoselike vascularity after a fewruns through this type of training but dontgive into the temptation. Rest is key. You want toget through the whole workout, right?

>>Be angular.Similar workouts of yesteryearwould lock you into one exercise for all fourweeks. But since weve doubled up your sessionsper week per bodypart, our program allows youto incorporate a second exercise to promotestrength through a different plane and bring

more muscle into play. Using chest as an exam-ple, youll perform barbell bench presses one dayand incline flyes on another. The increased vol-ume through these varied yet basic movementswill allow you to hit more total fibers and thusgrow more muscle than you might in a tradi-tional single-exercise program.

PUMP TO PERFECTION

On the surface, this program might seem pretty

unsophisticated. The results it yields, however,

CHAPTER

BENT-OVER ROW>>This back-training staple helps you build depth and

density. Combine these with width-building pulldowns

for complete growth.



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WEEK THREEMONDAYMUSCLE GROUP EXERCISE SETS/REPS RES



TUESDAY





WEDNESDAY




ABS Hanging 12/12 1 min Leg Raise

THURSDAY




FRIDAY




CALVES Seated 12/12 1 min Calf Raise

SATURDAY







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are anything but. The main benefit of sticking toa single exercise for a muscle group is simple:Youll maximally recruit all of the muscle fibersthat are used to complete that move.

But you dont have to be a one-exercise kind ofguy forever. In fact, you should go back to a nor-mal routine of 35 exercises per bodypart at theend of the four weeks. With the gains you reapfrom the Pumped Volume program, youresure to be stronger, harder and leaner when youtackle your garden-variety routine.


CHAPTER

DUMBBELL OVERHEAD PRESS>>Your front delts will be issued a beating with 815

sets of this move. The focus shifts to your middle delts

in the next shoulder session.

SQUAT>>No leg extensions for you. The

Pumped Volume program focuses

on multijoint moves like the squat

and leg press for maximal gains.


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WEEK FOURMONDAYMUSCLE GROUP EXERCISE SETS/REPS RES



TUESDAY




CALVES Seated Calf 10/15 1 min Raise

WEDNESDAY





THURSDAY




FRIDAYMUSCLE GROUP EXERCISE SETS/REPS RES




SATURDAY




ABS Hanging Leg 10/15 1 min Raise



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MUSCLEANDFITNESS.COMUSCLEANDFITNESS.CO

CHAPT

20/10A PAINODYSSEYCREATED IN A JAPANESE SPORTS LAB, THIS

HIGH-INTENSITY INTERVAL METHODWILL

BURN BODYFAT WHILE IT BUILDS MUSCLE


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IIn the gym, your days of resting longer than youreactually lifting are history. Doing a set that lasts2030 seconds, then taking a 12-minute breatherbefore another half-minute set? No more. Gone.Sayonara. Well, at least for now.

Your sets and rest periods are about to flip, andyoull be lifting for twice as long as you break.Heres whats in store: Short rest periods and high-

rep sets performed at such an intensity that youlluse roughly half your normal weight. Youll burnbodyfat, your muscles will grow, youll get anaerobic workout, and youll increase strength andpower. But it all comes at a price, and the onlycurrency accepted is pain. Its a program as uniqueas its name: Tabata.


CHAPTER


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TABATATIMEWORKOUT 1: CHEST, ABSEXERCISE SETS/TIME REST1

CHEST

Push-Up 8/20 sec. 10 sec.

Incline Bench Press 8/20 sec. 10 sec.

Flat-Bench 8/20 sec. 10 sec.Dumbbell Press

Cable Crossover 8/20 sec. 10 sec.

ABS

Reverse Crunch 8/20 sec. 10 sec.

Crunch 8/20 sec. 10 sec.

WORKOUT 2: LEGS, CALVESEXERCISE SETS/TIME REST1

QUADS/GLUTES/HAMSTRINGS

Squat 8/20 sec. 10 sec.

Leg Press 8/20 sec. 10 sec.

Leg Extension 8/20 sec. 10 sec.

Leg Curl 8/20 sec. 10 sec.

CALVES

Standing Calf Raise 8/20 sec. 10 sec.

Seated Calf Raise 8/20 sec. 10 sec.

WORKOUT 3: SHOULDERS, TRAPSEXERCISE SETS/TIME REST1

SHOULDERS

Smith Machine 8/20 sec. 10 sec. Overhead Press

Smith Machine 8/20 sec. 10 sec. Upright Row

Lateral Raise 8/20 sec. 10 sec.

Reverse Pec-Deck Flye 8/20 sec. 10 sec.

TRAPS

Barbell Shrug 8/20 sec. 10 sec.

Dumbbell Shrug 8/20 sec. 10 sec.

WORKOUT 4: BACK, ABSEXERCISE SETS/TIME REST1

BACK

Bent-Over Row 8/20 sec. 10 sec.

Lat Pulldown 8/20 sec. 10 sec.

Seated Row 8/20 sec. 10 sec.

Straight-Arm Pulldown 8/20 sec. 10 sec.

ABS

Alternating Oblique 8/20 sec. 10 sec. Crunch

Cable Crunch 8/20 sec. 10 sec.

1Rest 23 minutes between exercises.

WORKOUT 5: TRIS, BIS, FOREARMSEXERCISE SETS/TIME REST1

TRICEPS

Lying Triceps Extension 8/20 sec. 10 sec.

Pressdown 8/20 sec. 10 sec.

Overhead Cable Extension 8/20 sec. 10 sec.

BICEPS

Barbell Curl 8/20 sec. 10 sec.

Incline Dumbbell Curl 8/20 sec. 10 sec.

Hammer Curl 8/20 sec. 10 sec.

FOREARMS

Wrist Curl 8/20 sec. 10 sec.

Reverse Wrist Curl 8/20 sec. 10 sec.

1Rest 23 minutes between exercises.



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TIMING IS EVERYTHING

For the weightlifter, the measurables boil down tosets, reps and the amount of weight used. Howmany sets did I do? How many reps per set? Andmost important, how heavy did I go? But sometimes,when your results have hit a plateau, you need tothink outside the box. Inside the box is this: Doa set of 810 reps, rest a minute, do another set of810 reps, rest a minute. Repeat indefinitely. Notthat anything is inherently wrong with this styleof training, unless youve been doing it for years,not to mention decades.

Tabata Interval Training is so far out of the three-sets-of-10-reps box it doesnt even speak the samelanguage. Using Tabata means alternating 20seconds of exercise with 10 seconds of rest, non-stop, for eight sets. Unlike the high-intensityinterval training we typically prescribe for cardio,but similar in its fat-burning effectiveness, this

style of training can be adapted to any exercis

dumbbell presses, barbell rows, jumping roprowing, push-ups, you name it. And in true m&fashion, weve designed a Tabata Interval Traininprogram thats so effective, yet so grueling, thyoull thank us while youre hating us (or mayba day or two later).

The results will be well worth the pain. Thextremely short rest periods and seemingly costant reps are perfect for melting away bodyfat. Ydespite the light weight youll be using 50%75of what youd use for a typical set of 812 rep

depending on the exercise Tabata will take yomuscle growth to new heights.

THE SCIENCE OF TABATA

Tabata Intervals were named after the Japanescientist who first designed them: Izumi Tabat

REPEAT20-SEC. SET 10-SEC. REST


CHAPTER


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LATERALRAISE

10-SEC. REST



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REPEAT

20-SEC. SET

10-SEC. REST


SEATEDROW


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PUSH-UP

10-SEC. REST


CHAPTER

overload on the muscles will eventually lead to anincrease in their size.

The benefits dont end there. Because of a Tabataprograms relatively high rep counts and extremelyshort rest periods, youll actually increase thenumber of blood vessels feeding your muscle fibers.This will help deliver more nutrients, oxygen and

anabolic hormones to the muscles, which meansyoull have more energy during workouts, not tomention better recovery and growth when thesessions over. And best of all, at least for thoseamong us who loathe treadmills and ellipticalmachines, is the fact that Tabata counts as a cardioworkout as well.


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LEG CURL

CABLE CRUNCH

LAT PULLDOWN

TABATA, ONLY TOUGHER

Dr. T probably never envisioned his intervals beingperformed at such a high volume. While mostTabata practitioners focus on one exercise permajor muscle group, weve revised the concept toinclude several exercises per bodypart. When youreach the end of each workout, youll be wiped outlike never before.

In the program that begins on page 41, youll

do 24 exercises Tabata-style per muscle group. Doeach exercise for eight sets of 20 seconds, performingas many reps as possible (your numbers will vary,depending on individual rep speed and fatiguelevels), with only 10 seconds of rest between eachset. Once you complete eight sets of a given exercise,rest 23 minutes (if you have a training partner,


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youll rest the four minutes it takes him to completehis eight sets), then repeat for the next exercise.

If you have a training partner, he can time yoursets and rest periods, telling you when to start andstop. If you train solo, however, keeping time canget tricky. We suggest you use an interval timer(such as those made by Gymboss or Everlast) thatallows you to set customized interval times sothat the watch beeps or vibrates when your20-second set is over and then goes off again 10seconds later. Otherwise, find a wall clock or sneak

a peek at your watch during sets to keep strict trackof your intervals.

Weight selection is the key to an optimal Tabatatraining session. If the resistance is too light, over-

all training intensity will be insufficient and resultsinadequate. If the weight is too heavy, you wontbe able to adhere to the 20-seconds-on, 10-seconds-off intervals for all eight sets. In this case, restperiods get bloated and youll no longer reap theaerobic benefits of Tabata training.

Itll take some trial and error to select the proper

weight for each exercise. When you find a weigthat allows you to complete a full 20 seconds of re

for the first five or six sets but has you failing othe last two or three sets, youve found the perferesistance. Your goal, then, will be to complete th20 seconds of reps for all eight sets (and stay true the 10-second rest periods) before increasing thweight. While you may be able to work for each the 20-second intervals, be prepared for your recount to drop precipitously as you slog through thsets of each exercise.

Because the Tabata program, as its laid out heris both painfully intense and high in volume which anyone will agree is a brutal combinatio we suggest you train each muscle group on

once per week to provide for ample recovery. Folow the Tabata Interval Training program for 4weeks before going back to more traditionstraight-sets training. Return to Tabata only eve23 months. Trust us, the programs so demandinthat you really wont want to come back more oftethan that.


CHAPTER

LEG EXTENSION


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Brutally effective, Tabata IntervalTraining is so far out of the three-sets-of-10-reps box it doesnteven speak the same language



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MUSCLEANDFITNESS.C

CHAPT

MUSCLEANDFITNESS.C

BUILD MUSCLE AND BURN BODYFAT IN LESSTIME WITH THEINNOVATIVE EDT SYSTEM

FULFILLYOUR

DENSITY


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H

Hey want to do something really different inthe gym that wont take as long as those 3040-set,train-to-failure-at-all-costs marathon sessions,

yet will still make you bigger and leaner? Thesenew workouts wont hurt as much as your stan-dard forced reps, drop sets and rest-pauses, butyoull still train with plenty of intensity. In fact,experiencing less pain is kind of the point ofEscalating Density Training (EDT) created byrenowned strength coach Charles Staley, BS,MSS, director of Staley Training Systems inGilbert, Arizona (staleytraining.com).

A lot of people assess the value or productivityof a training session based on how much it hurts,and thats a mistake, Staley says. Fitness isa result of what you do, not what you feel. Thefocus should be on the amount and quality ofwork accomplished. When you do EDT work-outs youll probably be hurting, but pain isnt thegoal. If youre sore the next day, its becauseyoure emphasizing performance over pain.

Confused? Dont worry, itll make sense soon.Heres how it works:

WHAT EDT IS

You select two exercises for opposing musclegroups (such as chest/back or legs/shoulders) and

alternate sets between the two for 15 minuteThats one PR (personal record) zone. Note homuch weight you used and how many reps yo

performed for each exercise, and try to improvthose numbers about a week later when you pathe same two exercises again. This helps yoquantify how much work youve done. If the netime out you do more reps of each exercise withe same weight in the same 15-minute perioyouve set a new PR and the workout was a sucess. EDT workouts are measurable and objetive, and thats a good thing.

WHAT IT DOES

EDT routines are designed to improve body composition helping you build muscle and lobodyfat via intense (if relatively brief) traininsessions. EDT can also be used to get strongesimply increase the resistance and decrease threps. But can you really get bigger, stronger anleaner in such a short time?

Theres no question, Staley says. This sytem is all about altering body composition. EDcan make you bigger, leaner and stronger; works quickly; and although you train hard, it

enjoyable because the workout is a competitiowith yourself. Theres a cardio benefit as well.


CHAPTER


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WHAT EDT IS NOT

EDT isnt about training to failure, at least notuntil the very end of a PR zone. If you selecta weight for an exercise thats your 10-rep max(RM), for example, youll do no more than fivereps at a time. At least early on in the 15 minutes,this will have you stopping well short of failure.

If you pace yourself which in this case

means not going to failure youll be able to domore work, and a big component of hypertrophyis the mechanical work performed, Staleyexplains. If you train to failure on the first set,you drastically limit how much work you cancontinue to do. That said, its okay to train tofailure at the end of a PR zone.


CHAPTER


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Below is a sample four-day-split, 12-week EDT pro-gram. Within each four-week phase, exercise pairings

(PR zones) are repeated once a week. Each workout

includes one required (compulsory) PR zone and one

optional PR zone, each lasting 15 minutes, not includ-

ing warm-ups. Whether you should complete the

optional zone depends on your experience and fatigue

level. Beginners should start with only the compulsory

zone; advanced lifters can do both, but should forgo

the optional zone if overtraining is evident.

The program is designed to work different body-

parts every four weeks to promote muscular balance

and provide rest for potentially overstressed areas. For

example, in Weeks 14, the shoulders are involved in

every workout (chest/back and legs/shoulders PR

zones), which could lead to overtraining. So direct

shoulder work is minimized in Weeks 58, then rein-

troduced in Weeks 912.

>>For each PR zone,the resistance is listed in paren-

theses from 6RM20RM to target size, strength

and endurance, and also enhance fat-burning, over the

course of 12 weeks. Always start with half the RM.

When 10RM is indicated, start with five reps; when

20RM is indicated, reps start at 10.

>>Within each PR zone, alternate between the two

exercises, resting as needed, for 15 minutes. Record

the total reps performed for each exercise thats

your PR, which youll attempt to beat next time out.

WEEKS 14

DAY 1Compulsory:Dip/Pull-Up*

(10RM)

Optional:Hammer Curl/Lying

Triceps Extension (20RM)

DAY 2Compulsory:Front Squat/

Barbell Push Press (10RM)

Optional:Back Extension/

Hanging Leg Raise (20RM)

DAY 3Compulsory:Incline Dumbbell

Press/Seated Cable Row (10RM)

Optional:Barbell Curl/

Pushdown (20RM)

DAY 4Compulsory:Deadlift/

Dumbbell Front Raise (10RM)

Optional:Step-Up (right leg)/

Step-Up (left leg) (20RM)

WEEKS 58

DAY 1Compulsory:Front Squat/

Seated Cable Row (10RM)

Optional:Standing Calf Raise/

Barbell Shrug (20RM)

DAY 2Compulsory:Dumbbell Bench

Press/Hammer Curl (10RM)

Optional:Lying Triceps

Extension/Reverse Curl (20RM)

DAY 3Compulsory:Deadlift/

Chin (10RM)

Optional:Exercise-Ball Crunch/

Lateral Raise (20RM)

DAY 4Compulsory:Dip/Barbell

Curl (10RM)

Optional:Back Extension/

Push-Up (20RM)

WEEKS 912

DAY 1Compulsory:Chin/Front

Squat (6RM)

Optional:Hammer Curl/

Standing Calf Raise (16RM)

DAY 2Compulsory:Dumbbell

Overhead Press/Seated

Cable Row (10RM)

Optional:Reverse Curl/

Cable Crunch (16RM)

DAY 3Compulsory:Dumbbell Bench

Press/Squat (10RM)

Optional:Dumbbell Lying Triceps

Extension/Barbell Shrug (16RM)

DAY 4Compulsory:Pull-Up/Push-Up

(8RM)

Optional:Lunge (right leg)/

Lunge (left leg) (12RM)

EDTPROGRAM

*If you can do more than 10 reps of dips or pull-ups, add weight; if you cant do 10 dips or pull-ups, use an assisted dip/pull-up machine.



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Early on in a PR zone, you might rest only 510seconds between exercises, but as you near the15-minute cutoff, those rest periods may reachone minute. As fatigue accumulates, youll wantto throw some longer rest periods in there,Staley says. Be sure your form is good through-out. The beauty of EDT is that you make yourown decisions; you have to learn the best way topace yourself.

HOW TO DO IT

Heres how youll perform each PR zone:>> Select two exercises from opposing muscle

groups.They dont have to be exact antagonistssuch as chest/back, biceps/triceps, quads/hamstrings

or abs/lower back; you can also pair leg anshoulder exercises or quad and bis moves. Whatimportant is that you make sure each exercifatigues only one muscle group. If you paired aincline press with a military press, for examplyour delts would get so fried that you probabcouldnt complete the 15 minutes.

>>Select an equivalent resistance for each exe

cise,from heavy (4RM) to moderate (1012RMto light (40+RM), depending on whether yowant to focus on strength, size or endurancWhatever resistance/RM you select, start odoing half that number of reps. For example, you go with your 10RM on incline presses and lpulldowns, begin with five reps of each.


CHAPTER


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second go-around. Either way, once you addweight, youll wipe the slate clean and build fromthat point.

If you dont beat your PR, the 20/5 Rule worksin reverse: If the number of reps performed is20% less than your current PR, reduceyour weightby 5% or 5 pounds (whichever is more) the nexttime out.

Good performance, which is an indicator thatyouve fully recovered, is rewarded by heavierloads, Staley says. Poor performance, however,means you havent recovered, so youll lift lighterloads as a form of active recovery. This reasoningruns counter to most peoples intuition. But ifyoure weak, you need time to recover, not greatervolume.

HOW OFTEN TO DO IT

To make significant improvements on your PRs,perform a given exercise pairing weekly for atleast 34 weeks before changing the movements.But keep in mind: If you lift four days a week,youll pair different exercises each workout. (Seethe sample program on page 55.) Lets say onMonday you paired incline presses and lat pull-

downs. On Thursday youd do chest and backagain, but with two different moves, perhaps dipsand pull-ups. In this case, youd do each exercisepairing only once a week.

HOW TO TWEAK EDT

Theres a lot of flexibility in EDT, despite thefinite lifting periods. But theres a reason each PRzone is only 15 minutes. I believe more than thatis excessive, Staley says. I also believe in put-

ting a time limit on your training. Thats one ofthe best ways to get work done. But Im notagainst people getting creative with my sugges-tions. If you want to experiment with longer orshorter PR zones or [more workouts per week],Im fine with that. Just try it my way before youmake any modifications.

>>Start your stopwatch.Using a 10RM on inclinepresses and pulldowns as an example, do five repsof inclines, rest as needed (which will be very

brief early on) and then do five reps of pulldowns.Continue in this manner until five reps is toomuch, then drop to four reps of each exercise.When four reps becomes too difficult, drop tothree, and so on. By the end of the PR zone, youmay still be doing five reps or alternating exer-cises every rep. When your stopwatch hits 15minutes, that PR zone is over. Record yourweight and total reps. A typical PR zone mightlook like this: 6x5, 3x4, 3x3, 3x2, 2x1, for 59 totalreps per exercise. Thats your current PR for thatexercise pairing.

>>About one week later,do the same two exer-cises, using the same weight as before, and try todo more than 59 reps to set a new PR. It doesntmatter how you reach your new PR; you can domore sets of five early on or do more sets of threein the middle.

Theres no wrong or right way to do this,Staley says. The end justifies the means, and Imnot terribly concerned with the sets and reps. Thefocus should be on how much work is accom-

plished in that 15 minutes.

HOW TO PROGRESS

The point of EDT is to increase the amount ofwork you can do within a set period. In otherwords, its all about making progress. Simplydoing more reps with the same weight will allowyou to progress, but soon enough youll need (andwant) to add weight.

Staley has a simple formula for determining

when to increase resistance: the 20/5 Rule. Onceyou exceed your baseline PR the number ofreps you did the first time you performed theexercise by 20% or more, increase the load by5% or 5 pounds, whichever is less. It might takeyou 23 repeats to be ready to increase the weightor you might want to up the resistance on your



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MUSCLEANDFITNESS.CO

CHAPT

MUSCLEANDFITNESS.CO

THE

STRENGTHAND POWER

COMPLEXTHIS SIX-WEEK TRAINING PROTOCOL SHOWSYOU HOW TO ACHIEVE IMMEDIATE STRENGTHAND POWERFOR LONG-TERM GAINS


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We all know guys who seemto have spent most of theiradult lives wrestling withone complex after another,moving from a Peter Pan toan Oedipus to a NapoleonComplex before succumb-ing to the warm embraceof an Inferiority Complex.Youve probably seen themin the gym, fingering theheavy weights before slink-ing back into the rows of Nautilus machines to belost forever. Thats what we call the CastrationComplex.

But here at m&fwe deal with success stories,and our job is to even the playing field so every-one even those with an Electra Complex can

achieve measurable results. To that end, weve

come up with a prograthat provides immediagains in power and strengthat must be maintaineover time to be effectivbut immediate power-anstrength gratification nontheless.

The program is calleComplex Training and works like this: You dtwo similar exercises wi

two extreme weight amounts one very heavone very light to boost your performance othe second move. In theory, it runs counter to thprevailing practice of doing your hardest exercifirst. By following this program youll increastrength or explosive power on the second exe

cise, depending on how you order the moves.

M&FPOWER AND SPEED COMPLEX |WEEKS 1, 3, 5>>When performing the Power and Speed Complex, use a weight for the first exercise with which you can do on

five reps, rest for five minutes, then perform the explosive exercise for three reps. Rest three minutes and repe

this sequence twice more. Choose one exercise from each column for each muscle group to perform at the begi

ning of your regular workout for that bodypart.

MUSCLE GROUP EXERCISE 1 EXERCISE 2

CHEST Smith Machine Bench Press Smith Machine Brench-Press Throw

Bench Press Power Push-Up

SHOULDERS Smith Machine Shoulder Press Smith Machine Shoulder-Press Throw

Barbell Shoulder Press Medicine-Ball Overhead Throw

BACK Smith Machine One-Arm Row Smith Machine One-Arm Power Row

One-Arm Dumbbell Row

LEGS Squat Jump Squat

Smith Machine Squat Vertical Jump

Sprint


CHAPTER

epower : (pou' r)-noun 1. energy, force or momentum : with speedPower = forcexvelocity


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WORKOUT 1 MONDAY: CHEST, TRICEPS, ABSMUSCLE GROUP EXERCISE SETS/REPS REST

CHEST Smith Machine 1/5 5 min. Bench Press

Smith Machine 1/3 3 min. Bench-Press Throw 1

Smith Machine 1/5 5 min. Bench Press


Smith Machine 1/5 5 min. Bench Press


Incline Dumbbell Press 3/810 23 min.

Cable Crossover 3/810 12 min.

TRICEPS Close-Grip Bench Press 3/810 23 min.

Pressdown 3/810 23 min.

ABS Reverse Crunch 3/to failure

superset with

Crunch 3/to failure 12 min.

1Use a weight equivalent to 30%50% of your 1RM on the bench press.

WORKOUT 2 TUESDAY: LEGS, CALVESMUSCLE GROUP EXERCISE SETS/REPS REST

LEGS Squat 1/5 5 min.

Jump Squat 1 1/3 3 min.

Squat 1/5 5 min.


Squat 1/5 5 min.


Leg Press 3/810 23 min.

Leg Extension 2/810 12 min.

Romanian Deadlift 2/810 23 min.

Lying Leg Curl 2/810 12 min.

CALVES Standing Calf Raise 3/1215

superset with

Seated Calf Raise 3/1520 12 min.

1Use your bodyweight or a weight equivalent to 30% of your 1RM on the squat.

COMPLEXTRAININGComplex Training is

most effective at the

beginning of your work-

out. On chest day, for

example, start with

Complex bench presses

and push presses,

then continue with

a typical chest workout.

Although postactivation

potentiation is an acute

phenomenon, it can

enhance strength,power and speed over

the course of the pro-

gram. Alternate the

order of the exercise

complexes (light/heavy,

heavy/light) every week

until you complete three

cycles. This way you

build strength and

power, which is the best

way to boost overall

performance whetheryour goals are gym-

based or sport-specific.



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SMITH MACHINEBENCH-PRESS THROW>>Start with the racked bar at full arm extension

and positioned over your lower chest. Using

a shoulder-width or slightly wider grip, unrackand lower the bar, keeping your elbows out to

your sides. Touch your chest with the bar, pause,

then press back up explosively so the bar leaves

your hands. Absorb the descent smoothly.

If you want to boost your strength on the benchpress, for example, first do a bench-press-typeexercise, such as a bench-press throw or powerpush-up with very light weight, rest five minutes,then perform the bench press. Youll be notice-

ably stronger. On the flip side, if you want toincrease explosive power on the bench press, firstdo the bench press with a very heavy weight(90%95% of your one-rep max), rest five min-utes, then do the bench-press throw or powerpush-up with very light weight. Youll have sig-nificantly more power.


CHAPTER

JUMP SQUAT>>Get in the same starting position as a regular

squat. Using a faster-than-usual descent, squat

down until your thighs are parallel to the floor.

Without pausing, extend your knees and hips

explosively and try to jump as high as possible.

Absorb the landing by bending your knees, and seup for the next rep.


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WORKOUT 3 THURSDAY: SHOULDERS, TRAPS, ABSMUSCLE GROUP EXERCISE SETS/REPS REST

SHOULDERS Barbell Shoulder Press 1/5 5 min. Medicine-Ball Overhead 1/3 3 min. Throw 1

Barbell Shoulder Press 1/5 5 min.

Medicine-Ball Overhead 1/3 3 min. Throw 1


Medicine-Ball Overhead 1/3 3 min. Throw 1

Smith Machine Upright Row 3/810 23 min.

Bent-Over Lateral Raise 3/810 12 min.

TRAPS Barbell Shrug 4/810 23 min.

ABS Hanging Leg Raise 3/to failure

superset with

Cable Crunch 3/810 12 min.

1Use an 820-pound medicine ball.

WORKOUT 4 FRIDAY: BACK, BICEPS, FOREARMSMUSCLE GROUP EXERCISE SETS/REPS REST

BACK Smith Machine One-Arm Row 1/5 5 min.

Smith Machine One-Arm 1/3 3 min.

Power Row Smith Machine One-Arm Row 1/5 5 min.

Smith Machine One-Arm 1/3 3 min. Power Row

Smith Machine One-Arm Row 1/5 5 min.

Smith Machine One-Arm 1/3 3 min. Power Row

Lat Pulldown 3/810 23 min.

Seated Cable Row 2/810 23 min.

BICEPS Barbell Curl 3/810 23 min.

Incline Dumbbell Curl 3/810 23 min.

FOREARMS Barbell Wrist Curl 3/810 12 min.

HIGHERGROUNDThis graph shows thepercent increase in jump

height and force when

test subjects performed

the vertical jump after

completing one set of

five reps of the squat or

power clean compared

to jumping after a typi-

cal warm-up. Above the

waist, postactivation

potentiation results fol-

low a similar pattern.A recent study from the

University of Zagreb

(Croatia) had trained

subjects perform

a seated medicine-ball

throw with a 9-pound

ball after a normal

warm-up. The subjects

also did one set of three

reps of the bench press

using their three-rep

max, rested for threeminutes, then did the

medicine-ball throw.

When subjects per-

formed the bench press

first, they threw the

medicine ball more than

8% faster than after the

basic warm-up.

20%

15%

10%

5%

0% Jump

Height

Force

Production



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Scientifically, Complex Training involves thephenomenon of postactivation potentiation,the idea that the first exercise boosts the number

of muscle fibers used in the second exercise,thereby enhancing strength and power. The pre-cise mechanism at work isnt entirely known, buta few theories exist. One based on the nervoussystem maintains that the first exercise ramps upthe nerves that stimulate the muscle fibers tocontract, causing faster and more synchronousnerve firing, which results in greater power andstrength in those fibers.

Another theory suggests that the first exerciseenhances the biochemistry of the muscle fibers,

basically priming them to contract with morepower and force. Whether one or both of thesetheories are at play in Complex Training, the bot-tom line is it works. And beyond the power andstrength gains youll make, prepare yourself fora little Superiority Complex. Who couldnt usea bit of that from time to time?

BARBELLSHOULDER PRESS>>Stand erect with your feet shoulder-widthapart and take a wider than shoulder-width grip

on the bar racked at upper-chest level. Unrack

the weight and press it straight up, keeping your

core tight and head neutral. When your elbows

near full extension, pause and return the bar to

your chest. The explosive/plyometric version of

this exercise is the Smith machine shoulder-

press throw (not pictured), performed in the

same manner as the Smith bench-press throw,

only overhead.

MEDICINE-BALLOVERHEAD THROW>>Hold the medicine ball at your chest with yourelbows high, knees and hips bent, and feet

shoulder-width apart. Simultaneously extend

your knees and hips and drive the ball straight up

as fast as you can. Note: Do not attempt to catch

the ball.


CHAPTER


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BENCH PRESS>>Lie faceup on a band grasp the bar

slightly wider than

shoulder width, fe

on the floor. Bring

bar down to your m

to lower chest, kee

your elbows some

close to your body

Pause at the botto

then press the barstraight up.

M&FSTRENGTH COMPLEX|WEEKS 2, 4, 6>>When performing the Strength Complex, do three reps of a plyometric-style or explosive exercise like plyometric

push-ups, rest 3060 seconds, then do a one-rep-max set. Choose one exercise from each column for each

muscle group to perform at the beginning of your regular workout for that bodypart.

MUSCLE GROUP EXERCISE 1 EXERCISE 2

CHEST Plyometric Push-Up Bench Press

Power Push-UpSmith Machine Bench-Press Throw

SHOULDERS Smith Machine Shoulder-Press Throw Barbell Shoulder Press

Medicine-Ball Overhead Throw

BACK Smith Machine One-Arm Power Row Smith Machine One-Arm Row

One-Arm Dumbbell Row

LEGS Depth Jump Squat

Jump Squat



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ONE-ARMDUMBBELL ROW>>With your feet shoul-der-width apart and

knees bent slightly,

grasp a dumbbell in one

hand and lean forward

from the hips so your

arm hangs straight

down. Put your free

hand on your thigh or

grasp a stable object.

Keeping your back flat,

drive your elbow up and

back until your upper

arm is above parallel to

the floor. Pause, then

return to the start.


CHAPTER


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COMPLEXTRAININGComplex Training is

most effective at the

beginning of your

workout. On chest day,

for example, start with

Complex bench presses

and push presses, then

continue with a typ-

ical chest workout.

Although postactivation

potentiation is an acute

phenomenon, it can

enhance strength,power and speed over

the course of the pro-

gram. Alternate the

order of the exercise

complexes (light/heavy,

heavy/light) every week

until you complete three

cycles. This way you

build strength and

power, which is the best

way to boost overall

performance whetheryour goals are gym-

based or sport-specific.

WORKOUT 1 MONDAY: CHEST, TRICEPS, ABSMUSCLE GROUP EXERCISE SETS/REPS REST

CHEST Plyometric Push-Up1

1/3 3060 sec. Bench Press 1/1 23 min.

Bench Press 3/68 23 min.

Incline Bench Press 3/68 23 min.

TRICEPS Close-Grip Bench Press 3/68 23 min.

Dumbbell Overhead 3/68 23 min. Extension

ABS Reverse Crunch 3/to failure

superset with

Crunch 3/to failure 12 min.

1First perform 23 warm-up sets of the bench press, progressing in weight until you reach about 75% of your

1RM on the last warm-up set.

WORKOUT 2 TUESDAY: LEGS, CALVESMUSCLE GROUP EXERCISE SETS/REPS REST

LEGS Depth Jump1 1/3 3060 sec.

Squat 1/1 23 min.

Squat 3/68 23 min.

Leg Extension 2/810 12 min.

Romanian Deadlift 2/68 23 min.

Lying Leg Curl 2/810 12 min.

CALVES Standing Calf Raise 3/1012

superset with

Seated Calf Raise 3/1215 12 min.

1First perform 23 warm-up sets of the squat, progressing in weight until you reach about 75% of your 1RM

on the last warm-up set.

strength : (strngkth)-noun 1. as force: output required of one object toact upon another; Force = massx acceleration



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PLYO PUSH-UP>>Place two blocks or steps parallel, then position yourself between them with

your hands on top and your feet together on the floor. Drop down off the steps,

bringing your hands under your shoulders in push-up position. Absorb the land-

ing with your elbows and shoulders. Without pausing, drive up as hard as you

can to push your upper body off the floor.

SMITH MACHINEONE-ARMPOWER ROW>>With your feet shou

width apart, right han

your thigh and your to

about a 45-degree ang

grasp the bar at shin le

Quickly drive your left

back and up, releasing

bar when your upper a

comes parallel to the f


CHAPTER


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STRONGRESULTSThis graph shows the

increase in one-rep max

(1RM) squat strength

when test subjects

performed depth jumps

before squats compared

to when they did a

typical warm-up first.

Researchers from the

University of Massa-

chusetts (Boston)

tested athletes squat

1RMs after doing abasic warm-up vs. three

plyometric-style depth

jumps from a 17-inch-

high box. They found

that subjects average

1RM was about 300

pounds after the typ-

ical warm-up, but it

increased to 310 pounds

after they did the depth

jumps.

312

310

308

306

304

302

300

298

296

294TypicalWarm-Up

DepthJump

WORKOUT 3 THURSDAY: SHOULDERS, TRAPS, ABSMUSCLE GROUP EXERCISE SETS/REPS REST

SHOULDERS Medicine-Ball Overhead 1/3 3060 sec. Throw 1,2



Barbell Upright Row 3/68 23 min.

Bent-Over Lateral Raise 3/810 12 min.

TRAPS Barbell Shrug 4/68 23 min.

ABS Hanging Leg Raise 3/to failure

superset with

Cable Crunch 3/810 12 min.

1Use an 820-pound medicine ball.

2First perform 23 warm-up sets of the barbell shoulder press, progressing in weight until you reach about 75%

of your 1RM on the last warm-up set.

WORKOUT 4 FRIDAY: BACK, BICEPS, FOREARMSMUSCLE GROUP EXERCISE SETS/REPS REST

BACK Smith Machine One-Arm 1/3 3060 sec. Power Row 1

One-Arm Dumbbell Row 1/1 23 min.

One-Arm Dumbbell Row 3/68 23 min.

Lat Pulldown 3/68 23 min. Seated Cable Row 2/68 23 min.

BICEPS Barbell Curl 3/68 23 min.

Incline Dumbbell Curl 3/810 23 min.

FOREARMS Barbell Wrist Curl 3/810 12 min.

1First perform 23 warm-up sets of the one-arm dumbbell row, progressing in weight until you reach about 75%

of your 1RM on the last warm-up set.



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SQUAT>>Stand erect holding a bar

across your upper back with your

feet about shoulder-width apart.

Bend your knees and hips toslowly lower your body as if to sit

in a chair. When your thighs come

parallel to the floor,

101 High Intensity Workouts for Fast Results (101 Workouts) by Muscle & Fitness -Mantesh1

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