IronOnline Total Body Workouts
Craig's Full Body HIT Workout #1
Day
One:
Standing
military press 3x6-8
Squats* 1x20
Pullover (very light) 1x12-15
Hammer Strength Incline Press 4x5-7
Hammer Strength Pullover 3x10
Day
Two:
Chin,
Assisted Chin, or Pulldown 3x8
Stiff Legged Deadlift 3x8-10
Dumbbell Row 3x8
Curl 3x6-8
Obviously, this is a primary focus on back and legs, a straightforward way to build functional strength. Eat as much good clean food as possible (according to whatever diet you follow) and you should put on muscle, and fairly rapidly at that.
Warm up nicely before you start, and stretch when it's over.
I could quote McCallum/Strossen in depth, but instead just say that the protocol for 20 rep squats is as follows:
Pick a weight you use for 10 reps in the squat. Do 20 reps. You take as many deep breaths as needed, but you do not rack the bar until you have 20 reps. You don't need or even want to go below parallel, (ok, maybe an inch or so) and yes, it's brutal good fun. I am drenched with more sweat after 20 rep squats than with 30 minutes of full-bore cardio. I also have to hold on to the power rack for a few minutes so I don't fall down.
Add five to ten pounds to the bar every time you squat. The Super Squats method has you squat twice to three time a week- I for one can't do it. I can, however, do heavy deadlifts three to four days later, so I modified the program for my limited recovery abilities.
McCallum & Strossen contend that the light, breathing pullovers (breathe DEEP as you let the weight lower, exhale as you raise) will help to expand your ribcage. Time will tell; I'm skeptical.
Once you can do the suggested number of reps for all your sets on an exercise, add a few pounds. I work all exercises to positive failure except the squats & deads. You MUST end a set when your form degrades on these two exercises!
Work every exercise as hard as you can, add a bit of weight when you can, and be very consistent and careful in your form. The squats are the killer, treat them seriously and with respect and they will take good care of you!
If you don't have, or don't like Hammer Strength equipment, please feel free to use machines, barbells or dumbbells.
Up until a two months ago, I also did triceps pressdowns. I dropped these in favor of another set of Incline presses, but I switch from normal spacing on the machine to a close grip for the last set, which seems to be enough work.
You could drop the curls, too, but I like curls way too much. I do grip work and abs about twice a week, and do cardio as little as possible so I can gain weight.
Craig Brown
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