Are you ready to do work? Accelerated Muscular Development is COMING SOON and you better be ready.
Finally, an effective and fast way to get in and out of the gym and BUILD MUSCLE.
Check out the promo video below:
How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs
This video shows conventional cable tricep extensions with a twist. Adding a typical jumpstretch band (from EliteFTS.com) will turn this exercise into a killer workout. Do this after your primary work sets.
How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs
Benefits of Bodyweight Movements:
More efficient movements, greater stability (in frontal, sagittal and transverse planes), laying the foundation for externally loaded movements, portable, more fluidity, large variety, improved mobility and much more.
Benefits of Kettlebell Training:
Great variety of large ROM movements, portable, increased dynamic support grip strength endurance, odd-object adaptations, development of torso rigidity and hip explosiveness and much more.
When you combine these two training protocols, you get a great workout, requiring minimal equipment, that can be done quickly with a lot of different combinations.
WORKOUT
Warm-up
- Dynamic Warm-up- 3 minutes
- Foam Roller – 3 minutes
- Light Worksets 3 minutes
Workout
1A) KB Clean & Press, 3×8
1B) Pull-ups (various hand holds), 3×10
2A) KB Swings, 2×20
2B) Two Legged Bounds, 2×10
3A) Pike Up Military Press (feet on bench, hips piked up, perform military press), 3×8
3B) Alternating KB Rows, 3×8
4) Push-ups – AMAP (As Many As Possible)
Restoration
- Static Stretches
- Lots of Water
- Protein, Waxy Maize, Creatine Shake
Post your times for the workout!
How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs
Check out these two great workouts from Mike Hanley from the Training Studio and CJ Murphy from TPS.
Both take little time and will leave you in a pile on the floor. Get moving before, during or after the big game.
I first heard about this innovative muscle building strategy when Arnold Schwarzenegger talked about doing in during his reign as Mr. Olympia. It is called “Running the Rack”. It can be used for each exercise in your workout OR as a finisher to your normal workout.
This techniques refers to a high volume set where you pick a weight and perform as many reps as you can for a certain exercise. Then when you can’t do any more reps, you pick a lighter weight and continue performing reps of the same exercise. As you fatigue, you lower the weight and repeat.
The reason it is called “Running the Rack” is, if the exercise you’re doing involves dumbbells you will be moving down the rack picking lighter weights as you fatigue.
This form of density training improves work capacity, increases lactic acid which releases natural growth hormone. This in turn, builds muscle quickly.
Sample Exercise 1: Bicep Curls
Perform dumbbell bicep curls.
60 lb dbs – 3 rep, no rest, immediately go to
50 lb dbs – 4 reps, no rest, immediately go to
45 lb dbs – 5 reps, no rest, immediately go to
40 lb dbs – 6 reps, no rest, immediately go to
35 lb dbs – 7 reps, no rest, immediately go to
30 lb dbs – 8 reps, no rest
Done
You could also reverse the order and start light, with higher reps and as you increase the weight, you decrease the reps. Again, little or no rest between weight changes.
Sample Exercise 2: Lat Pull Downs
Perform lat pull downs with a cable stack.
The stack – 1 rep
The stack minus 10 lbs – 2 reps
The stack minus 20 lbs – 3 reps
The stack minus 30 lbs – 4 reps
The stack minus 40 lbs – 5 reps
The stack minus 50 lbs – 6 reps
The stack minus 60 lbs – 7 reps
The stack minus 70 lbs – 8 reps
Done
This technique can also be done with the following exercises:
KB Swings
DB Clean & Press
or whatever you favorite exercise is…
Spread the word.
