Intense Muscle-Building Workout
This is a variable split workout.
Translated...
this just means that you train a muscle group hard and fast, but the volume (amount of sets you perform) is low enough that the body-part.
being trained will recover fast enough to train again in 48 hours.
Example Variable Split: Train arms 3 times a week.
Mondays: 4 super-sets (A superset is two or more exercises in a row, then a rest break.
) of dumbbell curls and triceps cable push-downs.
Here's what it looks like:Exercise Reps RestDumbbell curls 12 to 15 0-12 secondsTriceps pushdowns 12 to 15 45 seconds Repeat this cycle 3 more times for a total of 4 sets for each exercise.
Wednesdays: 3 drop-sets (A drop-set is where an exercise is done until failure and then immediately switching to lower weight until failure is achieved.
) each of lying triceps extensions and standing straight bar curls.
Here's what this one looks like:ExerciseReps RestLying triceps extensions 8-120-12 secondsLying triceps extensions 8-100-12 secondsLying triceps extensions 8-10 90 seconds Repeat this cycle 1 more time rest 90 seconds and go immediately to: Exercise RepsRestez bar curls8-12 0-12 secondsez bar curls8-10 0-12 secondsez bar curls8-10-- Repeat the above cycle twice.
Fridays: 5 straight sets of lower reps and heavier weight.
Here's what the last one looks like:Exercise RepsRestStraight bar curls4-660 secondsStraight bar curls4-6120 secondsStraight bar curls4-6120 secondsStraight bar curls4-6120 secondsStraight bar curls4-6- Note: Make sure to take a day off between these workouts so your arms can recover.
Remember, exercise is the stimuli for the results that occur while you rest and nourish.
When you're done strength training with the proper intensity levels, your metabolism will be elevated for 12 to 17 hours afterwards! Intense cardio doesn't get you ripped...
Intense strength training doesn't get you ripped...
and sound nutrition doesn't get you ripped.
It's the synergy of ALL 3 strategies above that gets you ripped.
Strive for consistency, NOT perfection.
You really can get a flat stomach and ripped abs by using 12 minute workouts...
but "Abs ARE made in the kitchen.
" :-) You can do crunches and sit-ups all day long and still never have a flat stomach or see your abs unless you learn how to apply synergy.
Translated...
this just means that you train a muscle group hard and fast, but the volume (amount of sets you perform) is low enough that the body-part.
being trained will recover fast enough to train again in 48 hours.
Example Variable Split: Train arms 3 times a week.
Mondays: 4 super-sets (A superset is two or more exercises in a row, then a rest break.
) of dumbbell curls and triceps cable push-downs.
Here's what it looks like:
Wednesdays: 3 drop-sets (A drop-set is where an exercise is done until failure and then immediately switching to lower weight until failure is achieved.
) each of lying triceps extensions and standing straight bar curls.
Here's what this one looks like:
Fridays: 5 straight sets of lower reps and heavier weight.
Here's what the last one looks like:
Remember, exercise is the stimuli for the results that occur while you rest and nourish.
When you're done strength training with the proper intensity levels, your metabolism will be elevated for 12 to 17 hours afterwards! Intense cardio doesn't get you ripped...
Intense strength training doesn't get you ripped...
and sound nutrition doesn't get you ripped.
It's the synergy of ALL 3 strategies above that gets you ripped.
Strive for consistency, NOT perfection.
You really can get a flat stomach and ripped abs by using 12 minute workouts...
but "Abs ARE made in the kitchen.
" :-) You can do crunches and sit-ups all day long and still never have a flat stomach or see your abs unless you learn how to apply synergy.
