Monday, July 1, 2013
2 workout formats to use!
I tend to think of myself as the mad scientist of workout formats as I like to be creative and think of different ways to challenge the individual in the workout and avoid boredom. Below are some formats I have been experimenting with as of late. Most of these formats are best used for fat loss and body composition goals.
Use the following to better understand each format
UPPER VERT PULL- chinup, pullup, lat pulldown, x-row etc
UPPER HORIZ PULL-row variations etc
UPPER PUSH-pushups, presses etc
LOWER HIP- glute bridge, thrusters, deadlifts, hamstring curls etc
LOWER QUAD- goblet squats, lunges, box squats, step ups, etc
CONDITIONING/METABOLIC-ball slams, jump rope, ropes, etc
A) Ascending/Descending Giant Set
* Pick 8 exercises that fit into the following movements
1. UPPER VERT PULL
2. LOWER BODY SQUAT
3. UPPER PUSH
4. LOWER BODY HIP
5. UPPER HORIZ PULL
6. LOWER BODY MISC
3-5 rounds. 3-5 min rest between rounds
* You have options for this workout
a) Increase the reps for all upper body exercises each set, and decrease the lower body reps each set. Of course you can reverse this have the lower body exercises go up and upper body go down in reps each set. I would go up/down by 1-2 reps
b) Increase the reps of the first 4 exercises each set and decrease the other 4 exercises each set. Of course again this could be reversed.
*Make sure the weight matches the reps. Meaning if you start with 6 reps and you end up with 10 reps on the last set that weight should go down in order to be able to perform 10 reps on that exercise.
* I wouldn't go lower than 6 reps on anything and higher than 15 on most of the exercises
B) CONTRASTING TEMPO SUPERSETS
* Pick 4 different supersets, each having one upper body exercise and one lower body, so 8 total exercises. You can end the whole workout with some core work if need be.
A1) Row-8 reps, hold each for 4 seconds
A2) Step up with dumbbells-12 reps each leg for speed
3-4 sets. 0-60 sec between sets
Notes on this
* One exercise will be done with a slow tempo, pause or hold. Don't use a tempo higher than 10 seconds. One exercise should then be done for speed with a fast tempo.
* Alternate lower and upper body exercises in terms of which is the slow one and which is done fast. So based of A1 & A2 above, grouping B1 & B2 would then have the lower body exercise done slow and the upper body done fast.
* Fast doesn't mean bad form, it means controlled speed!