"Sorry friend, you have to
stop working out for a while!!!" "Never!!!" you shout, "bodybuilding
is an important part of my existing lifestyle!" Your response
may be true, but if there is anything happening in your life aside
from bodybuilding, then chances are that some day you'll have
to invest some of your precious workout time to other pursuits.
Perhaps it's a time-consuming family obligation or maybe you have
to work two jobs for a while. Maybe your employed full time and
trying to carry a full 16 credits at the college level. Then perhaps
you have to study for exams or a critical license test. You could
also be moving from your business or residence and relocating.
For one reason or another you find yourself cramped for gym time
that make full length muscle fiber alerting workouts impossible.
A lack of training time should never become an excuse for procrastination
or missing workouts completely. Have no fear! A simple solution
is to devise a plan where you can do a workout, including dressing
and showering, in thirty minutes. What can you do in 30 minutes?
Plenty to keep you from becoming as shapeless as a half- inflated
balloon and enough to Keep the high level of strength and muscle
bulk you've already developed, until you can once again return
to your previous full length optimum workouts. Maintaining your
hard earned gains is best accomplished by performing one of the
following time proven Slam Training (20 Minute "brief and brutal"
Behemoth Muscle Bulk
Within the structure of this workout I suggest
that you use four basic exercises - "Feet Of The Floor" Supine barbell
bench press, Barbell bent over rows, Barbell back squats and 45'
(machine) Leg presses. It seems the best sequential order of doing
the exercises is to begin with the Bench press, next do the Squat,
follow it with the Rowing and finish up with the Leg press. Performed
in this manner you are able to partially rest the upper torso while
working the legs and then let the legs grab some needed rest as
you do the upper body exercise(s). You don't have time for long
rests between sets and exercises; neither can you afford as high
reps as you might like. So work with five or six reps each set with
no rest or little as possible. Begin the series of exercises by
doing 5-6 reps in the "Feet Of The Floor" Supine barbell bench press
with about one-half of your usual exercise poundage; without a pause
do 5-6 reps in the Barbell back squat with approximately two - thirds
of the usual exercise poundage. Squat down only as far as knee and
lower back integrity and flexibility will allow. Move on to the
Barbell bent over rows, again for 5-6 reps with one-half of the
usual exercise poundage. Use a narrow hand spacing of no more than
6-inches. Still with no rest, blast out 5-6 45' Leg presses (on
a machine) with two-thirds of a regular exercise poundage. This
competes the first series!!!
There are five more series to go and so you
may take a breather but it must be only long enough to change weights
for each proceeding series. Series two: Increase poundage ten to
twenty percent on each exercise, doing another 5-6 reps of each.
Series three: The weight jump factor follows that of the above series
Series four: On this series increase the poundage
so that the absolute most weight can be used in each of the four
exercises for 5-6 maximum repetitions Series five: Decrease the
poundage used in the above series by ten percent and do 5 - 6 continuous
reps. Series six: Again reduce the poundage used in series five
and do as many "burn-out" repetitions as you possible can, to complete
failure. Going through a single series of the four exercises, and
preparing the weight jumps when either moving up or down will take
about two and a half minutes. On your limit sets (series four),
it may take a bit longer but you can still finish the six series
in twenty minutes. Always rest the total body one or two days between
Rotating Sets and Reps Workout
Monday and Thursday
(Do one or two specific warm-up sets first)
Barbell upright rows or (Sub: Parallel bar dips/weight)
4 sets "x" 12 reps Barbell back squats (High bar style and parallel
depth) 4 sets "x" 12 reps
Tuesday and Friday
(Do one or two specific warm-up sets first)
Supine Barbell bench press or (Sub: Incline
barbell press)4 sets "x" 12 reps Barbell bent over rowing or (Sub:
Conventional Deadlift) 4 sets "x" 12 reps Follow the above workout
program for a month or so if you are limited for workout time. During
the first week of the program adhere to the 4 sets "x" 12 reps outlined
above. During the second week change your sets and reps to 6 sets
"x" 8 reps on the three upper torso exercises and for the squat
movement do 3 sets "x" 16 reps. The third week change your sets
from six to eight and the reps from eight to five on the upper body
exercises. On the squats reduce the sets from three to two and increase
the reps from sixteen to twenty. Week four remains the same as week
three. Always try to increase the poundage when ever possible but
not at the expense of 'technique-emphasis'.
Non-Stop H.U.G.E. Workout
Begin this workout (two or three alternate days
per week) by warming up with the Clean and press over head for 6-8
reps. Add enough poundage so that you can do 4-6 reps. This is your
initial starting point. Each preceding set add 5-pounds to the barbell
until you are unable to perform more than one repetition. When you
get to this point it is time to add an additional 20 - pounds or
so to the barbell and begin doing sets of 2 Cleans (Simultaneously)
and 1 Jerk overhead. On this exercise you clean the barbell twice
in succession and on the second clean you then jerk the poundage
overhead. This is one set. Now add 5-10 pounds to the bar and repeat
the sequence as described. Continue on in this manner until you
can only clean the barbell one time. When you fail to clean the
weight for the second rep add 15-20 pounds to the bar and begin
Barbell high pulls to the belt line. This movement is best done
for 2 consecutive reps each, adding 5 to 10 - pounds per each set.
When you can't pull the barbell to belt high for a second rep of
a set add 20 - 25 pounds to the bar and be- gin conventional Deadlifts.
Continue adding 15 - 20 pounds each proceeding set and when you
can't do the required second rep of a set it is time to Stop!!!
There is absolutely no rest between sets of any of the exercises
listed. The only rest you get is during the upgrading of the poundage
for each exercise of a particular exercise.
Super Fitness Strategy
On this particular 20 minute Slam Training workout
all you will need is a barbell of a weight you can curl five times
in good form and two dumbbells whose total weight is about half
of that of the barbell. Since this program is more of a localized
muscular fitness protocol compared to the previous three workout
programs, the weights used do not have to be extremely heavy. Therefore
the route to success will be the exacting technique-emphasis employed
within each exercise. Spend 3 seconds in the positive phase contraction
and 4 seconds in the negative phase of each repetition performed.
Do the following exercises and repetitions in the exact following
order and without any rest pauses what-so-ever.
|DB lateral raise
|BB curl (again)
|BB press (standing)
|BB bent over rowing
|DB side bends (one dumbbell only)
||20 reps each
|DB alternate front
|DB front lunges
|BB back squats
|DB straight arm pullover
|Ab knee pull-ins
|BB bench press
|BB conventional deadlift
|BB flat flies
|One-leg heel raise
(hold DB in hand)
||20 reps each
BB = Denotes barbell, DB = Denotes dumbbell)
Super Tri - Series
On this simple but effective routine begin by
performing the Barbell full squat for 10 repetitions (desperately
try for 15 reps with a weight you can only get 10 reps with), then
immediately do 5 reps in the pullup (palms facing
away grip/shoulder width spacing) then finish off with some Vertical
dips on the parallel bars for 10 reps with just your bodyweight
only. This completes one Tri-series. With absolutely no rest pauses
begin a second and third Tri-series. Train twice or three alternate
days per week (or whatever your limited schedule allows). Each week
add 2 additional Tri-series of the 3 exercises listed till you are
doing 10 Super Tri-Series.
Another option with regard to the instruction
given on the Super Tri-series (especially if your not used to training
in race-the-pump fashion) would be to begin with just one Tri-series
and add 1 additional one each proceeding workout until you are doing
Three Tri-series, then add 2 additional series as instructed till
you are doing the 10 Super Tri-Series. If by some stroke of luck,
you can break your limited training up do 5 Super Tri-Series in
the morning and then another 5
Super Tri-Series in the evening on workout days.
The 10 Super Tri-Series should only be done for 5 workout days,
then back off to 4 Tri-series for 5 training days and then back
to 10 Super Tri-Series etc. Pro-tip: When you have the opportunity
to do full blown total body workouts once again you can expand the
Super Tri-series into what is called group sets.
Group sets training is divided into two phases;
each one lasting five alternate workout days (workout a day/rest
a day). Do a total of 9 exercises, performing 8-12 reps each. You
can choose the exercises unique unto your personal wants and needs
and arrangement thereof, but personally I go with Barbell bench
press to neck, alternate dumbbell bent-over rowing, Dumbbell lateral
raises, Lying French press (skull crushers), Seated Dumbbell curls,
Barbell wrist curls (palms up), Ab crunches and Barbell Front squats.
Do all 9 exercises in the order they are listed without resting.
This completes One Group Set. Each additional workout day (two through
five) add one more group set, till you are doing 5 group sets. Train
twice per day. On workout days six through 10 do only 4 group sets
of the 9 select exercises and only once per day.
"25 Maxi-Pump Rep System"
This is a race the pump, total anabolic workout
where one set of 25 maxi-pump reps are performed for each of the
following exercises in literally non-stop fashion and in the order
listed. 1) One legged dumbbell calf raise(s) 2) Leg curl on machine
3) Leg extension on machine 4) High Bar barbell back squats 5) 30°
Incline barbell press 6) One-dumbbell pullover 7) 30° Dumbbell incline
press 8) Pulley cable cross overs 9) Barbell press behind neck 10)
Dumbbell lateral raises 11) Barbell upright rowing 12) Dumbbell
shrugs 13) Dumbbell press over head (Gironda style) 14) Front, side
or posterior neck work 15) One arm pulley cable rowing 16) One arm
bent over dumbbell rowing 17) Close grip bench press with E-Z curl
bar 18) 45°. Preacher barbell curls 19) Lying Barbell french press
20) 30° Dumbbell, incline curls 21) One arm dumbbell triceps extensions
22) Two hands Barbell curl 23) Reverse Barbell curl and finally
24) Dumbbell concentration curl.
You can walk through the entire 24 exercises
in about 27-30 minutes but only if all the training equipment is
arranged and ready to use before hand.
This workout conditions muscle "tonus", improves
heart and lung efficiency and builds enduring strength. Use approximately
one-third of your body weight on a barbell and begin the exercises,
moving from one exercise to the next with absolutely no rest-pauses.
The only break you will get at all will be when you reach exercises
9 and 10 (where a switch of hand orientation is necessary).Perform
each exer- cise for 15 continuous repetitions each. 1) Parallel
Barbell back squats-warm up 2) Bent Arm supine barbell pullover
(lying supine on an exercise bench) 3) Barbell upright rowing 4)
Standing Barbell press behind neck 5) Barbell standing heel raise
6) Barbell (positioned on back) Side bends 7) Barbell Front lunges
8) Barbell stiff-legged deadlift 9) Two hand barbell curl and finally
10) Barbell back squats (below parallel). The seven Slam Training
20+ minute "brief and brutal" workouts will definitely maintain
the raw unadulterated strength and muscular bulk you earned on previously
expanded total body workouts. Give one of these seven workouts a
try. I think your be pleasantly surprised at the excellent results.
Dennis B. Weis is the author of 3 critically
acclaimed block buster books; Mass!, Raw Muscle and the newly released
Anabolic Muscle Mass He is also a frequent hard hitting, uncompromising
writer for many of the mainstream bodybuilding and fitness magazines
published world wide.