Add size and strength while obliterating fat, with this high-velocity, total-body workout.
Man's got to know his limitations." Spend enough time in the gym and you gain an acute appreciation of what Clint Eastwood meant with that immortal line. Eventually, we all run up against the limitations of whatever workout system we're using. Some help make us bigger, some help make us stronger, some help make us leaner, but none seems to do all three at once.
While I agree that it's often more efficient to pursue one goal at a time, the workout system I created for my new book, Huge in a Hurry, allows you to multitask. You'll build size and strength, thanks to the intense challenge to all your muscle fibers from the high-speed reps. And you'll get leaner, thanks to the maximum-effort sets. Try it for four weeks, and you'll see that your limitations aren't really all that limiting.
Your 4-week flex plan
In just three workouts a week, you'll build bigger, stronger muscles while whittling your waist down to size
Directions: Do each workout once a week, with at least a day (48 hours total) between workouts. Instead of performing a specific number of sets, do the total number of reps designated for each exercise—regardless of how many sets it takes you.
Here's how it works: For each exercise, follow the guideline for the amount of weight you should use, which includes a repetition range for your first set. For example, suppose it prescribes four to six reps. You want this to be a challenging weight, of course, so choose what you think is the heaviest weight that allows you to lift at least four reps but no more than six. Then simply do as many sets as you need to complete the total number of reps for that exercise. (If you do fewer reps in subsequent sets, that's fine.)
One more guideline: Perform every rep of every exercise as fast as possible with good form, without pausing at any point. Stop the set if you're slowing down or if your form changes—for example, your range of motion shortens or you need to cheat to finish a rep.
Workout A
- 25 total reps per exercise
- 4-6 rep range, first set
- 45 seconds of rest between sets
1. Chin-Up (or Underhand-Grip Lat Pulldown)
Using an underhand, shoulder-width grip, start the set from a dead hang with your knees bent and ankles crossed behind you [A].
Pull yourself up as fast as possible until your chest touches the bar [B].
If you can't do that many chinupsor don't have access to a chinup bar, do underhand-grip pulldowns on a straight bar with your hands about shoulder-width a part.
2. Dumbbell Bench Press
Grab a pair of dumbbells and lie on your back on a flat bench. Start with your arms straight, holding the weights directly over your chest [A].
Lower them to the sides of your chest [B], and then immediately push them back to the starting position.
3. Front Squat
Grab a barbell with a shoulder-width grip and place it in front of you across the tops of your shoulders. Now raise your upper arms until they're parallel to the floor, allowing the bar to roll back onto your fingertips [A].
Without letting your elbows drop, lower your body by pushing your hips back and bending your knees until your thighs are at least parallel to the floor [B]. Push your body back to the starting position.
4. Barbell Lying Triceps Extension
Grab an EZ-curl bar or a barbell with an overhand grip, your hands a little less than shoulder-width apart. Lie on a flat bench and hold the bar over your chest with your arms straight [A].
Without moving your upper arms, bend your elbows to lower the bar until your forearms are past parallel to the floor [B]. Pause, and then lift the weights back to the starting position by straightening your arms.
Workout B
- 40 total reps per exercise for each arm or leg
- 10-12 rep range, first set
- 60 seconds of rest between sets
1. Dumbbell One-Arm Row
Stand in a staggered stance, your left foot in front of your right. Hold a dumbbell with your right hand and bend at your hips until your torso is nearly parallel to the floor. Let your right arm hang straight down from your shoulder, your palm facing your left leg [A].
Pull the weight to the side of your torso [B] and then lower it. Do all of your reps, and then switch to your left arm.
2. Dumbbell One-Arm Shoulder Press
Stand with your feet shoulder-width apart, holding a dumbbell with your right hand just above and outside your right shoulder. Your palm should be turned toward your head [A].
Push the weight straight up over your shoulder [B], lower it, and repeat without pausing. Do all your reps, and then switch arms.
3. Barbell Reverse Lunge
Hold a barbell across your upper back and stand with your feet shoulder-width apart [A].
Keeping your torso upright, step back with your left leg and lower your body until your right thigh is parallel to the ground and your left knee nearly touches the floor [B]. Push yourself back to the start. Do all your reps with your left leg, and then repeat with your right leg.
4. Standing Calf Raise
With a dumbbell in your right hand, stand on a step and put your left hand on something for balance. Cross your left foot behind your right ankle, and balance yourself on the ball of your right foot.
Lower your right heel as far as you can [A], and then lift it as high as you can [B]. Do all your reps with your right leg, and repeat the move with your left leg.
Workout C
- 50 total reps per exercise
- 20-22 rep range, first set
- 75 seconds of rest between sets
1. Cable Standing Face Pull
Attach a rope handle to the high pulley cable and grab the ends with an overhand grip. Stand back so your arms are straight and the cable is taut [A].
Pull the rope toward your chin as you rotate your forearms toward your ears [B]. Reverse the motion as you return to the starting position, and repeat without pausing.
2. Push-Up
Assume a pushup position, with your hands slightly wider and in line with your shoulders and your body aligned from ankles to shoulders [A].
Lower your body as far as possible [B], and then quickly push yourself back to the start. If traditional pushups are too easy, elevate your feet using a bench or Swiss ball.
3. Romanian Deadlift
Stand holding a bar at arm's length with a shoulder-width, overhand grip. Your knees should be slightly bent [A].
Keeping your back naturally arched, lower your torso until it's nearly parallel to the floor [B]. Immediately raise your torso back to the starting position.
4. Standing Hammer Curl
Holding a pair of dumbbells, stand with your feet hip-width apart. Let your arms hang straight down from your shoulders, and turn your palms so they're facing each other [A].
Curl the dumb-bells up as high as you can without moving your upper arms forward [B], and then lower the weights to the starting position.
For more workouts and training advice, pick up your copy of Huge in a Hurry, by Chad Waterbury, available anywhere books are sold.
Download this workout to your iPod here.
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