The Short Cut To Rapid Results With Your Workouts
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JTF Fitness Newsletter
From Ray Burton
November 18,2007
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You can slice it however you like but if you are
taking it easy in the gym, results will be slow or
worse, nonexistent. The shortcut to seeing rapid
fat loss and increased muscular definition is
intensity.
Let’s look at some of the ways you can same time
in the gym and start seeing quicker results by
going over a few intensity techniques that I love
to use with my personal training clients. After
that, I will show you how you can fit them into a
simple schedule that will still give you a life
outside the gym.
Failure - Lifting the weight until no more full
repetitions can be carried on in good form.
Drop sets - Hitting failure and then dropping the
pin in the stack to a lighter weight to continue
on working.
Strip sets - The same as drop sets but usually
used for free weight exercises where the “strip”
refers to taking a plate off in order to continue.
Super sets - Combining two exercises to increase
intensity, usually a compound movement followed
immediately with an isolation movement for the
same muscle group or vice versa. An example would
be hitting failure on the bench press and then
continuing on with a flye movement. Super set can
refer to two separate body parts like combining
bench press for chest with chins for back.
Running the rack - Can be done up or down the rack
(dumbbell holder) but usually down. This is
almost the same as a drop set where you use a set
of dumbbells to failure and then select a lighter
pair to continue on. You can continue on down the
rack as far as you want but three drops is most
common.
Forced reps - Having reached failure, your partner
will add just enough assistance to allow you to
carry on for one or two more reps.
21’s - Dividing the movement into three parts. The
top, bottom and whole movement. Most commonly done
on curls where 7 tops are done then 7 bottoms and
then 7 full reps. Any combination of tops and
bottoms can be used however. I prefer to do the
seven full first that way the partials are only
done when the full movement has already been
trained to failure.
10 to 1 - Several different variations on this
one. You can start heavy and do one rep, strip
some weight and then do two reps and carry on this
way until you hit 10. Another is to start at 10
take a couple seconds rest and then do 9 and carry
on till you get to one using the same weight. The
last is to keep the same weight on all sets but
hold the contracted position for 10 seconds, lower
and then hold 9 seconds and so on till your done.
Rest/pause - Performing a rep then taking a couple
seconds rest and then doing another rep thus
delaying the build up of waste products allowing
you to use heavier weight and extend the set past
the reps that you would usually hit failure at.
Now that is a lot of stuff to remember! So how do
you fit all these different systems and ways of
working out with intensity techniques into your
regular lifestyle and still have a life?
Lets look at a couple days in the life of a
personal trainer, me!
Saturday Leg Workout:
8 x 8 Squats, 30 seconds rest between sets, same
weight on all sets. This is intense because of the
volume of weight moved in such a short period of
time. You don’t need cardio on a day like this.
3 x Triple drop (strip set with three drops) leg
press calf raises.
Sunday: Nothing
Monday AM:
5 x 5 chins 55LBS (intensity through weight)
Triple drop Seated cables rows (intensity through
volume moved over time)
Hand Stand Pushups - Triple drop sets moving to
dumbbell shoulder presses on failure (intensity
through a compound movement and multiple
stimulation paths when we go to dumbbells as well
as the strip.)
Monday PM: Commando Cardio (This could even be
bumped to Tuesday)
The Bear: 35LBS Dumbbells (DB)
DB Deadlifts
DB Cleans
DB Push press
DB Squats then 15 pushups for a “rest”.
Each exercise for 5 reps and do seven non-stop
circuits. (It even sounds intense doesn’t it?)
Finish it off with 8 x 8 Burpees. After each set
of Burpees, your active rest is to do 8 jumping
knee tucks and then right back into the Burpees.
No separate cardio needed on this day either! This
IS cardio, just with the benefit of resistance.
Tuesday: snowboarding for the afternoon.
None of these workouts take over 45 minutes and
they are intense enough that you will KNOW you are
causing changes to your body. Routines like this
burn lots of calories leading to fat loss but the
intensity of the routines actually build muscle at
the same time! Why would you waste time doing sub
personal best performance workouts when you can
just go as intense as your personal level will
allow and then go do other things?
With the example above you can see that the body
is worked with heavy weights and cardio through
small rest times. Muscular endurance is worked
also and we even have time to go snowboarding
which is a “hidden” workout in itself.
This is how you fit fitness into your life and see
results. Short, quick intense workouts with extra
healthy activities on the side that you enjoy.
Take your body to the next level and give some of
these ideas a try. The pay off will be faster
results and less time spent in the gym.
For more information on getting faster results
with quick workouts, visit my website at
http://www.fattofitprogram.com to learn more about
this program.
“Life is an occasion - Rise to it!”
Sincerely,Your friend and coach
Ray Burton, ISSA, CrossFit-CPT
http://www.fattofitprogram.com
PS. If you already own the Fat 2 Fit program, then
the next step would be to consider joining us at
http://www.FasterLeanerStronger.com where we train
to look like art - But Perform Like Machines!
You can join in our discussions, set up your own
training journal in the forum and access our
videos/audios for faster results. I post
personally and answer questions there almost every
day.
Building Bodies Personal Training Inc
http://www.buildingbodies.ca
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