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Hey Guys,
I've been lifting for 10+ years and have tried just about every workout you can imagine. My goal has always been an athletic, muscular and lean body. I started a new routine about 6 weeks ago and have gotten shockingly good results rather fast. I am not doing anything brand new, but rather a different combination of things. I was in decent shape going into the program.
Here's a summary of the program.
I stick to compound exercises. I avoid small isolation exercises completely. I do 3 days on, 1 day off and then repeat. Take an extra day off when when needed. Here's the secret. I always run a lap around the gym in between sets. For example: When doing flat bench, I do a warm up set and then jog a lap returning to my bench and then going immediately into the next set. Do my set, get up and then jog another lap. I repeat this through out the entire workout. As I get into the heavier lifts and need more rest for my muscles to recover, I just jog 2 or 3 laps instead on 1. I do my best not to sit and stop moving. Always be moving!
The idea is simple. As you run a lap, your muscles are resting & recovering while you are working your cardio. Also, the heart is pumping faster and pushing more fresh and oxygen rich blood through your body and into your working muscles aiding in a faster recover for your next set. This idea isn't new at all. There are a million different versions of similar workouts out there. I like this style because I enjoy lifting heavy with basic exercises and then getting up and running. It's so damn simple. This style workouts great with pull ups, bench, military press, squats, etc. I even cut down the number of overall sets I do in a workout and am still getting stronger and leaner. My diet has not changed.
I definitely have lost fat while increasing strength. And I really didn't change much up from the routine I was doing a few months ago. The only difference is the running between sets. (Well, I started doing more pull ups and standing military presses. I 100% believe that these two exercises are responsible for my recent upper back and shoulder gains. There two exercises are great to do with a running lap between sets)
Give it a shot if you can. It will exhaust you. Your lifts might not be as strong at first, but as your body adapts, you will get stronger and fast. I did!
MD
I've been lifting for 10+ years and have tried just about every workout you can imagine. My goal has always been an athletic, muscular and lean body. I started a new routine about 6 weeks ago and have gotten shockingly good results rather fast. I am not doing anything brand new, but rather a different combination of things. I was in decent shape going into the program.
Here's a summary of the program.
I stick to compound exercises. I avoid small isolation exercises completely. I do 3 days on, 1 day off and then repeat. Take an extra day off when when needed. Here's the secret. I always run a lap around the gym in between sets. For example: When doing flat bench, I do a warm up set and then jog a lap returning to my bench and then going immediately into the next set. Do my set, get up and then jog another lap. I repeat this through out the entire workout. As I get into the heavier lifts and need more rest for my muscles to recover, I just jog 2 or 3 laps instead on 1. I do my best not to sit and stop moving. Always be moving!
The idea is simple. As you run a lap, your muscles are resting & recovering while you are working your cardio. Also, the heart is pumping faster and pushing more fresh and oxygen rich blood through your body and into your working muscles aiding in a faster recover for your next set. This idea isn't new at all. There are a million different versions of similar workouts out there. I like this style because I enjoy lifting heavy with basic exercises and then getting up and running. It's so damn simple. This style workouts great with pull ups, bench, military press, squats, etc. I even cut down the number of overall sets I do in a workout and am still getting stronger and leaner. My diet has not changed.
I definitely have lost fat while increasing strength. And I really didn't change much up from the routine I was doing a few months ago. The only difference is the running between sets. (Well, I started doing more pull ups and standing military presses. I 100% believe that these two exercises are responsible for my recent upper back and shoulder gains. There two exercises are great to do with a running lap between sets)
Give it a shot if you can. It will exhaust you. Your lifts might not be as strong at first, but as your body adapts, you will get stronger and fast. I did!
MD
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