Archive for the ‘how to lose fat improve fat loss’ Category
Slaughter Sets – SICKEST PUMP EVER
This article will show you how you can pack a ton of training into a short time, resulting in an amazing pump to your muscles, better muscle gains, and more fun while you train. You will burn more calories in a short time and look forward to training even more because lifting becomes competitive. Enjoy!
I had seen Khali Muscle introduce these ultra-volume workouts where he was doing something like 500 reps, and I wanted to try them THAT DAY.
But I thought, how can you make these work if you have a partner? One dude is going to be standing around for a long time, and that sucks!
I thought about it for a bit, and I figured it out.
We gave the idea a try and it worked awesome. We started calling them Slaughter Sets.
Here is how to set up a Slaughter set with more than one person training, so both or all people get a killer workout WITHOUT having to stand around waiting while the other guy trains his ass off.
How to Set Up Slaughter Sets
Slaughter Sets are comprised of the same number of exercises as the number of people lifting. So, if there are two people, there are two exercises. If there are three people, three drills, etc. We have done these with up to 5 people before and they work great.
The Dictator: Regardless of how many lifters and exercises you have, one of them is called the Dictator. This is because that lifter dictates the speed of the set, because he has to hit 100 reps. Once he hits 100 reps (or whatever desired number you select), you take a short break and switch positions.
An example of a Slaughter Set combination for two people is Push-ups and Barbell Curls. One lifter starts out on Push-ups and goes until he hits 100 reps. He can group the repetitions however he wants to and take as many rest-pauses as he needs.
While he is doing this, the other lifter is performing as many reps as possible in Barbell Curls. He can rest-pause as often as he wants, too.
This can become a competition between the two lifters.
You can time how long it takes each person to finish the repetitions and see who can do it faster. You can also keep track of the number of repetitions each dude gets in the non-Dictator lifts, to see who can get more reps there too.
What you end up with is between 5 and 10 minutes of super-high volume training, unbelievable pumps, and a very competitive atmosphere in the weight room that will bring out the best of you and your partners.
Here are a couple of examples of Slaughter Sets we have done recently:
Slaughter Set 1: Triceps and 2HP
Dictator: Banded Tricep Push-downs
Also Performed: Two Hands Pinch Lifts
Slaughter Set 2: Shoulders and Abdominals
Dictator: Banded Front Raise
Also Performed: Ab Wheel Knee Roll-outs, Band Pull-Aparts
These are just a couple of awesome Slaughter Sets we have done recently that we actually caught on tape, but we’ve done a few more. We even did one combo when we have 5 dudes here.
When it is as cold as it is outside, and you don’t want to go for a jog, or pull the sled out in the snow, this is a great way to burn a ton of calories in a really short time, while also getting the benefit of the mean pump.
In short, they will change your life.
All the best in your training,
If not, you better get Ultimate Forearm Training for Baseball
“Who cares if it’s a little cold out?” says Ryan Pitts from Stronger Grip Enterprises. AWESOME
Here is a post I put up a couple of years ago on how to dress for Cold Weather Training. Enjoy!
How to Prepare for Training in Cold Environments
A few weeks back, I put up a post about the Possible Benefits of Training in the Cold.
Shortly after that, there was a request on my friend, Elliott Hulse’s YouTube Channel about how to get better workouts when training in the cold.
Now, Elliott is from Florida and camps out in the Palm Trees with crocodiles, so cold weather training isn’t something that he has to worry about too much.
So I wrote him a quick note and let him know I’d be glad to help him out. So I put together a couple of videos for his channel.
Part 1 – What to Wear for Cold Weather Strength Training
Part 2 – How to Warm-up and Stay Warm for Cold Weather Strength Training
If you have any other tips, please leave a comment below. I don’t want anybody’s workout suffering because of these frigid temperatures.
More Resources on Cold Weather Training / Warming Up Better
Article: Benefits of Cold Weather Training
Killer Conditioning Combo for Cold Weather Training
MAKE it a GREAT Day!
Every morning, I start my day with the same exact routine, whether I am home, in a hotel, or at a friend or family members house.
You see, about 4 years ago, I was having a run of nearly daily headaches.
Every day I went to work, the headache would start about 9 AM.
That meant the daily dose of Tylenol or Advil or some other pain relief pill.
Sometimes it worked a bit, but usually it did nothing.
I knew it wasn’t migraines. I’d had migraines before, and these weren’t that bad. They didn’t stop me in my tracks. They were just that dull, annoying, ache, that never changed, kind of like when the radio dial isn’t quite exactly where it needs to be for the station to come in perfect, and you are stuck with that little bit of static over top of every song that plays.
You know what I mean.
The static where it’s not Ice Ice Baby that’s playing, but Zice Zice Baby.
I knew it wasn’t a sinus infection. I’d had those before, too. I still do to this day. Generally, once in May and once in September my cheeks, forehead, and sinus cavity gets so filled with junk and the tissue so inflamed that every step feels like someone jabbing me in the sinus cavity with a pitchfork. And the only way to sleep is by placing my face on top of my fist so that the skin is pulled off to the side.
And I hadn’t had any head injuries, thank god, so it wasn’t some kind of trauma that had set these things off.
So I began looking at what else could be causing these low-grade daily headaches.
And the hunch that I came to was “maybe I was dehydrated?”
So, the next day, when I got up out of bed, I used the toilet, and I walked straight to the kitchen.
There, I filled up a glass of water, about 12 to 16 ounces, and drank it down. Then, I did it again.
My hunch was that I had somehow gotten myself into a rut of dehydration. I hypothesized that I was going to bed dehydrated, waking up dehydrated, and going through the entire day dehydrated, and this was causing me to have this crazy, nearly hungover, type of headache.
And I was RIGHT.
Once I downed that water, it was like I had hit the re-set button on a bad game of Super Mario and was able to start over from the beginning.
That day at work, it felt awesome to be able to look at other Managers in the eye without having to squint if there was a light behind them. I could sit and have conversations with employees without shuddering in pain if their voice was high pitched. And my workout that night was the best I’d had in a long time.
So now, every morning, since then, with only a handful of exceptions, I have started the day with the Morning Gulp – 24 to 32 ounces of water, depending on how big the actual glass is, and I always will from now on.
But tomorrow, I am running a new experiment.
You see, my good friend Mark, with whom I train Back and Triceps on Friday mornings, pointed out something that I have been over-looking all year.
The water that I have been pouring down the sink after steaming my vegetables every other day or so, is most likely LOADED with nutrients and vitamins. So, today when I steamed the latest batch, afterwards I poured it into this giant plastic glass, and even though it looks like alien urine, tomorrow, I will be pounding this like a Keystone Pounder instead of just plain water, broccoli stubs and all.
Left-over Water from Steamed
Broccoli, Green Beans, Cauliflower, and Carrots
The idea is that tomorrow I will not only start the day off with a burst of hydration surplus, but also get a shot of vitamins and nutrients along with it.
Can’t wait brother.
Are You Chronically Dehydrated?
A quick google search on dehydration will tell you that an estimated 75% of Americans are chronically dehydrated.
When you consider that it takes only a 1% dehydration level to drastically decrease your mental focus and physical prowess, let alone cause headaches, it is worth it to sacrifice the 30 seconds of your morning in order to jump start your hydration status.
Yep, 30 seconds to fill and chug two glasses of water, first thing in the morning.
Risk of Water Intoxication
Naturally, if you drink too much water, it can reach levels that are considered poisonous, even carrying the names “water poisoning,” “hyperhydration,” and “dilutional hyponatremia.” So, you can’t go overboard here. I am not a doctor and have no idea how to figure out how much is “too much.” So don’t try this until you talk to one about it.
Either way, if you aren’t drinking enough water, you’ll know it when you take a leak throughout the day because your urine will be yellowish, or if you’re really dehydrated, then it will be like neon orange, and you’d better start drinking more water.
Why not get ahead of the curve by drinking it first thing upon waking up?
Start with just one glass.
Give it a try and let me know how you feel by leaving a comment below.
It’s been roughly 6 months since I’ve gotten a legitimate comment on this site. I half wonder if anyone reads this site anymore, since I get no feedback, no props, no complaints, nothing.
All the best in your training,
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3 Intense Workout Finishers
Mike Whitfield, CTT
Creator of the Workout Finishers 2.0 Follow-Along System
Forget the muscle-draining cardio after your workout. You’re going to rock any of these 3 finishers instead. You’re welcome.
You already know that cardio (even intervals) are boring and they won’t make you look athletic and ripped. You gotta’ hit the musclezzz brotherrr. All you hit with interval training are your legs.
You are in for a treat as I’m going to show you 3 unique “twists” to using finishers after your workouts. But first, what’s the point of using finishers? Well, if you’re stuck on a plateau, want to speed up fat loss or improve your conditioning and overall fitness, then finishers can make a big difference.
You simply “plug in” a finisher after any workout. They take 10 minutes or less.
And if you have a hard time believing you can get great results in just 10 minutes or less, check out this study…
- Participants performed a high intensity circuit (as found with finishers) with very brief rest periods using compound movements for only 4 minutes. The participants burned an average of 13.5 calories per minute (some participants burned even more!) and doubling their metabolic rate for at least 30 minutes
- “This particular style of interval training has profound effects even on short-term post-exercise metabolism”, says lead researcher Michelle Olson, Ph.D., principle researcher at the Auburn University Montgomery Kinesiology Laboratory. It would take five times the amount of typical cardio exercise to shed the same amount of calories.”
So, now that you are convinced of the power of finishers, let’s talk about 3 variations that rock.
Finisher Approach # 1 – Density
There’s even a variety of approaches within this approach! First, there’s timed sets. This is when you’ll do an exercise for a certain amount of time and you’ll do as many reps as possible.
Another approach using density is when you do a certain number of rounds (supersets or circuits) in a given time frame. The set and rep schemes can be really crazy.
For the Density approach, let’s do the “”Big Switch” Finisher.
“The Big Switch” Finisher
Do the following circuit as many times as possible in 5 minutes, resting only when needed. If your form gets sloppy, you must stop and rest.
- Goblet Switch Lunge (3/side)
- 1-Arm Switch Pushup (3/side)
- Skater Hops (3/side)
Don’t worry, you don’t have to complete the madness on your own. Here’s a follow-along video of me coaching Brian through it (plus you’ll get some substitution exercises):
Finisher Approach # 2 – Gauntlets
Inspired by Craig’s original TT Gauntlet program, this is when you assign an exercise as the “gauntlet” within a circuit. So you’ll perform the gauntlet exercise, followed by a new exercise, then back to the gauntlet exercise, etc. That means you’ll do something like this:
- Alternating Javelin Reverse Lunge
- Close-Grip Pushups
- Alternating Javelin Reverse Lunge
- X-Body Mountain Climbers
- Etc, etc.
See how the Alternating Javelin Reverse Lunge is the “gauntlet” exercise?
By the way, here is how the crazy Javelin Reverse Lunge Works…
Javelin Reverse Lunge
- Stand with your feet just outside shoulder width apart holding a pair of dumbbells.
- Take a big step backwards with one leg and lower your body until your thigh is parallel to the ground. Keep your torso upright.
- At the same time press the dumbbell up by extending the arm of the same side you step back with.
- Return to the top by contracting the quadriceps, groin and hip extensors of the lead leg and bring the dumbbell back down under control.
Finisher Approach #3 – Ladders
These can trick you. This is when you do a certain number of reps of each exercise, then in the next round, you do one less rep, etc. Now you can even combine the density approach with a ladder, too. But that’s a post for another day…
For now, let’s do this simple, but effective superset ladder.
“Declined to Gobble” Finisher
Do the following superset resting as little as possible. In the first superset, you’ll complete 8 reps of each exercise. In the next superset, you’ll complete 7 reps of each. Continue in this fashion until you complete 1 rep of each exercise.
- Goblet Bulgarian Squat (8/side…1/side)
- Decline Pushups (8…1)
Here’s how to rock the Goblet Bulgarian Squat…
Goblet Bulgarian Split Squat
- Stand with your feet shoulder-width apart. Hold a dumbbell in front of you at chest height.
- Place the instep of one foot on a bench. Step forward with the other foot, taking a slightly larger than normal step.
- Contract your glutes, brace your abs and keep your spine in a neutral position.
- Lower your body until your front thigh is parallel to the ground.
- Keep your upper body upright and your lower back flat.
- Push up to the upright position. Stay in a split-squat stance.
- Perform all reps for one leg and then switch.
Now that’s how you finish ANY workout with an all day energy rush without draining your hard earned muscle.
Mike Whitfield, CTT
Creator, Workout Finishers 2.0 Follow-Along Video System
Mike Whitfield, CTT, has lost 105 pounds propelling his passion into the fitness industry. His unique approach of using workout finishers has helped thousands of people lose fat with his online and offline programs. He is known across the fitness industry for his effective “workout finishers” and humor. His workouts have been seen in Men’s Health, Turbulence Training, AJC and more.
Check out the UTC (Unconventional Training Challenge)